There has been a lot of research and talk about ‘Gut Health‘ and the relationship to our immune system and brain. You’ve also heard about leaky gut : due to toxins and thin spots on the intestinal lining. We are going to concentrate on “Good GUT Bacteria“. We need healthy bacteria to survive and kill off bad bacteria. The healthy bacteria is divided into two groups: Prebiotics and Probiotics. It is the building blocks of a healthy brain. We have to eat food with these components to take care of our bodies and live the good life!
Synbiotics: Prebiotics and Probiotics
First and foremost – prebiotics provide food for probiotics. When prebiotics are taken together with probiotics they are referred to as synbiotics, as they have such a valuable synergy. Artful food combining can give you these results. Think prebiotic oats with probiotic yogurt, (overnight oats-SEE Below) or prebiotic rich beans with a side of probiotic rich sauerkraut (Slovenian Jota -SEE Below).
Prebiotics are needed to maintain a healthy colonic and mucosal microflora. Put simply, they provide food for beneficial bacteria (such as lactobaccili and bifidobacteria) due to fermentation, and to mucosal cells indirectly via the by-products of fermentation, with the net effect of promoting health and well-being.
Remember When Bulletproof Coffee was the Craze. It is your PREBIOTIC Fuel
Prebiotic Fiber: How Much Do We Need?
Literature suggests the ideal daily dosage of prebiotics is 10g/day, with dosages less than 3g/day unlikely to stimulate growth of beneficial lactic acid bacteria. Americans seem to be consuming prebiotics in the range of 1-4g/day. Interestingly, inflammatory bowel disease develops in parts of the world where daily intake of prebiotic fibre is low . I could not find evidence as to how much yogurt equates to 10 g of probiotics. I did find supplement dosage. For example, a daily prebiotic dosing of a heaping tablespoon, is about 15 grams.
The probiotic microorganisms are mainly bacteria, including natural occurring yeasts in fermented foods,
DAILY DOSE: 100 g/mL per day of fermented foods. It is even better if you consume two different types of probiotic foods a day. If you buy a probiotic supplement, look for one that contains at least 109 CFU per capsule and take it in the morning with an empty stomach.
Apple Cider Vinegar Becomes Mainstream
Another PROBIOTIC rich fuel.
Apple Cider vinegar is now a staple in supermarket shelves. Why is it so good for you. The answer is probiotics. We need this element in our bodies to prevent a leaky gut. Now you ask what is a leaky gut? One question leads to another. The intestine has such thin walls; only one cell thick. Bad foods will leak out from the intestinal walls. We need to be nourished with good bacteria, furnished by sauerkraut, yogurt and sourdough bread.
Recipe for Success
Overnight Oats: To maintain the Synergy of mixing prebiotics with probiotics, you can use yogurt instead of milk. Use steel-cut oats instead of large flake oats for flavour and nutrition. Use flax seed instead of chia seeds or combine them together. I use a blend of both seeds. Almond, oat milk are good to use. No need for honey or maple syrup. Add nutritional yeast. Adams peanut butter made from roasted peanuts (no sugar, lard or oil added) is delicious. If you want, you can add monk fruit (as a sugar). Naturally sweet pears, kiwi and cherries in season. Natural sweetness of coconut and bananas are always good. Carrots with cinnamon and nuts is a good blend. Cucumber is refreshing and goes well with yogurt. Adding dill brings it up a notch.
Baked Beans (Prebiotic) & Sauerkraut (Probiotic) STEW
Add a grated potato (PREBIOTIC) if the Kraut is too Sour. Add fermented, grated carrots (PROBIOTIC). Ferment carrots in salt and water for 6 days. Easy! Or use brine water to ferment the carrots. Fermentation destroys harmful bacteria.
DID You Know?
Raw cabbage is classified as a prebiotic. When fermented with lactic acid bacteria, [ the result; after adding salt and water ] turns the cabbage into sauerkraut and becomes a probiotic.
Not all fermented foods contain probiotics. Some foods undergo steps that remove the probiotics, as with beer or wine, or make them inactive, like baking and canning. However, most fermented foods are probiotic foods. Cabbage -> sauerkraut, cucumbers -> pickles, milk -> cheese, yogurt, sour cream
Probiotic Supplement Check List “Read The Label”
CHECK LIST (for Research Verified)
–>The probiotic Saccharomyces boulardii – some other probiotics don’t include this strain.
–> A prebiotic, Fructooligosaccharides (FOS) – some formulas do not include this.
–>The optimal potency of 25 Billion CFU – other probiotics are either too high or too low.
–> A vegan-friendly formulation – some other probiotics are harvested from dairy.
–> No unnecessary ingredients, binders, fillers, additives or preservatives.
NOTE: Saccharomyces boulardii is a yeast. ( e.g. nutritional yeast powder you can buy at the bulk store. Yeast tablets -> buy at health food store or pharmacy). Sometimes these big words are made to make you feel intimidated. My mom gave us kids; one yeast tablet, one cod liver oil ( old days) gel capsule, and a multivitamin every morning before we went to school. I liked the toast and cocoa the best! This checklist is simply a GUIDE to nutritional eating, living and yes…feeling good all day!