Fiber-Rich Foods for Gut-Friendly Bacteria
Take the
New research shows that certain types of fiber help improve gut health by promoting beneficial bacteria in the gut. Maximize the benefits of your new diet by learning which foods to add to your repertoire.
Recipe shown in the picture: Raspberry-Peach-Mano Smoothie Bowl
Did you get your daily workout? Did you walk your dog? Did you nourish your microbiome today? You may not realize it in daily life, but research shows that maintaining the balance of gut-friendly bacteria, or your microbiome, plays a vital role in overall health. Recent studies suggest that the trillions of tiny microorganisms living in your gut can help you lose weight, boost your immunity, protect your joints, and even prevent life-threatening conditions like heart disease and cancer.
So, how can we keep these little organisms happy? Proper diets are nutritional programs that don't require additional supplements for your body. You can follow the recipes below to get all the nutrients you need.
Think of probiotics as the “good guys,” beneficial microorganisms that help fight off the microscopic bugs (“bad guys”) that cause inflammation and other problems.
You can find probiotics in fermented foods like sauerkraut, kimchi, miso, pickles, and yogurt.
Prebiotics help keep your gut healthy by providing your gut-friendly bacteria with what they need to thrive. Fructans and cellulose are among the most important of these.
- Fructans are high-fiber, naturally occurring carbohydrates found in onions, garlic, wheat, and other plant-based foods. Because fructan fibers are likely to survive longer in your digestive system, they are also good for a healthy gut. Since heat breaks down the fibers, it's recommended to cook foods containing fructans at the lowest possible temperature to get the maximum benefit from them.
- Cellulose is a type of fiber that your body cannot digest. Broccoli stems, carrot peels, asparagus stalks – basically the tough, chewy parts of fruits and vegetables that we often throw away. Since cellulose helps keep your gut healthy, you should find ways to incorporate fruits and vegetables into your meals whole.
Unfortunately, most of us get only about half of our total daily fiber needs, and less than half that comes from high-fiber fructans. However, by increasing your fiber intake in as little as 5 days, you can boost your body's fiber production and rapidly promote gut-friendly bacteria.
You can get off to a great start with the following 10 fructan sources. Just make sure you consume them gradually. Gradually adding fiber will help relieve gas and bloating. Some people have fructan sensitivity, so please consult a doctor first if you have any concerns.
1. Jerusalem Artichoke
Instructions in the picture: Potato Soup with Jerusalem Artichoke and Crispy Bread
Fructan content: 47 grams per cup
Try this: Mix chopped Jerusalem artichokes into a salad or cabbage.
Similar Recipes: Healthy Jerusalem Artichoke Recipes
2. Leek
Recipe shown in the picture: Baked Leeks
Fructan content: 10 grams in one leek.
Try this: Rub whole leeks with oil and lightly grill them; finish with your favorite vinegar.
Similar Recipe: Healthy Leek Recipes
3. Onion
Instructions in the picture:Crispy Tofu Cheese, Tomato and Onion Salad
Fructan content: 9 grams per cup
Try this: Prepare a fresh fruit sauce with chopped onions, mango, lemon juice, and cilantro.
Similar recipes: Healthy Onion Recipes
4. Raspberries
Instructions in the picture: Raspberry-Pineapple Flatbread Sandwich (Mexican Style)
Fructan content: 6 grams per cup
Try this: Blend cereal or yogurt with a handful of fresh raspberries to create a delightful smoothie and brighten your morning.
Similar Recipes: Healthy Raspberry Recipes
5. Black Beans
Recipe shown in the picture: Black Bean and Quinoa Buddha-Style Bowl
Fructan content: 6 grams per cup in cooked beans.
Try this: Mix canned beans, sliced avocado, and melted cheese with baked potatoes to make a baked potato sandwich.
Similar Recipes: Healthy Bean Recipes
6. Asparagus
Recipe shown in the picture: Salmon and Asparagus with Lemon-Garlic and Butter Sauce
Fructan content: 5 grams per 5 asparagus sprouts
Try this: Add raw asparagus sprouts, peeled with a vegetable peeler, to your green salad.
Similar Recipes: Healthy Asparagus Recipes
7. Garlic
Recipe shown in the picture: Roasted Carrots with Garlic and Parmesan
Fructan content: 3 grams in 6 sprigs
Try this: Sauté ginger, garlic, soy sauce, and peanuts together, then quickly remove from heat.
Similar Recipes: Healthy Garlic Recipes
8. Banana
Recipe shown in the picture: Yogurt and Banana Ice Cream
Fructan content: 1 gram per medium banana.
Try this: Drizzle melted chocolate over banana slices and then freeze them. Or, for a classic snack, dip the bananas in peanut butter.
Similar Recipes: Healthy Banana Recipes
9. poverty
Instructions in the picture: Chicken Salad with Spinach and Asian Pears
Fructan content: 1 gram per pear.
Try this: Add a pinch of cinnamon to fresh pear slices for a delicious snack.
Similar Recipes: Healthy Pear Recipes
10. Watermelon
Recipe shown in the picture: Watermelon, Cucumber and Basil Flavored Mineral Water
Fructan content: 1 grams per cup
Try this: Sprinkle lemon zest and a pinch of salt over watermelon slices.
Similar Recipes: Healthy Watermelon Recipes
*This article, Gretel H. Schueller, EatingWell Magazine This text has been taken from and translated from the website mentioned above. Habit Gıda AŞ bears no responsibility for the content of this text. This text is for informational purposes only, translated from English to Turkish, and does not contain any health advice. Habit Gıda AŞ cannot be held responsible for any health problems that may arise in readers as a result of this text. Readers should not take any action regarding the content of this text without consulting their doctor about their own health condition. You should consult your doctor about all matters related to your health.
*This article, Gretel H. Schueller, EatingWell Magazine This text has been taken from and translated from the website mentioned above.