As we’ve long known, we are what we eat!
Every time we design our menu, we programme our mood and health. After all, the intestine is our second brain, and its population – the microbiota – has a very strong influence on many processes associated with our health and emotional disposition.
Healthy metabolism, maximum absorption of nutrients, vitamins and microelements, effective elimination of waste, building immunity and protection from inflammatory processes, all these are controlled by the microbiota – a large and friendly family of microorganisms that live in our intestines.
How can we make sure that the state of our microbiota is normal? I suggest to start with getting acquainted with its main assistants – probiotics.
Probiotics are useful bacteria working hard for the benefit of your body, while Prebiotics (indigestible fibres) simply serve as food for Probiotics.
Here are ten products that nourish microbiota and neutralize the negative effects of modern lifestyle stress from the bad environment of large cities. Your brain, skin, and other organs will thank you if you include in your menu the following:
10 Types Of Probiotics Foods
Sauerkraut provides the body with a large number of useful bacteria. High fibre content in cabbage subdues bloating and facilitates faultless functioning of the digestive system.
Look for fresh sauerkraut, not canned.
Asparagus works as a prebiotic. It contains a lot of inulin – indigestible fibre, which nourishes healthy bifidobacteria and lactobacilli (components of our microbiota).
Asparagus is rich in vitamin B and antioxidants that can actively fight inflammation.
Eat it raw or just slightly stewed, so you keep most of its benefits, enjoy the taste and make your microflora happy.
Pineapple contains an enzyme called bromelain which acts as a digestive aid, helping to break down protein from large food molecules into smaller peptides.
Studies have shown that bromelain can conquer inflammation and relieve pain.
Add pineapple to your salads, smoothies, or serve as a dessert.
Enjoy this delicious fruit and remember that pineapple will always work for the benefit of your digestion.
Raw onions are an excellent source of prebiotics and contain quercetin – a strong antioxidant. Quercetin fights harmful free radicals in our cells. Onions also contain chromium, which increases production of insulin and vitamin C necessary for the immune system.
Add onions to salads, dressings and sauces, or slice them and put in your favourite snacks.
Raw garlic is another great prebiotic with a high level of inulin, which nourishes the good bacteria in the intestine. Garlic is incredibly rich in nutrients. In this spice you will find manganese, vitamin B6, vitamin C, selenium, allicin and many other active substances. Allicin, for example, is a powerful tool that fights diseases. It activates when a garlic clove is being chopped.
Don’t forget to add raw garlic to guacamole, hummus, sauces and dressings.
6. Bone broth
Rich beef bone broth helps to heal the intestinal mucosa, which, in turn, support the immune system and fight inflammation. Bone broth contains many minerals and healing compounds, such as gelatin, collagen and amino acids, proline, glutamine and arginine.
Flavourful, highly nutritious, and very easy to make.
7. Apple Cider Vinegar
Apple cider vinegar helps us break down and digest food by increasing the production of stomach acid. It also has antiviral and antimicrobial properties. This fights unwanted microflora in the intestines and helps the body get rid of excess yeast. These important qualities are a great support for a healthy microbiome and immune system.
Try adding apple cider vinegar to salad dressings or vegetables before stewing.
The fermentation process used for Korean kimchi not only enhances cabbage taste, but also produces live and active probiotic cultures that strengthen the intestinal walls. These salads and side dishes contain large amounts of fibre and serve as powerful antioxidants. They naturally eliminate toxins from the body.
Rice, vegetables and kimchi – a great healthy and hearty lunch.
Ginger helps to calm and relax the stomach, relieve nausea and fight intestinal diseases. It provides a natural source of vitamin C, magnesium, potassium, copper and manganese. Ginger prevents and eliminates bloating.
Adding shredded ginger to tea and smoothies gives them an extra exotic taste.
10. Dandelion Greens
Dandelion greens are rich in nutrients, fibre, antioxidants and prebiotics that help us to stay strong and healthy. Vitamins A and K, calcium and iron in the leaves have anti-inflammatory and cleansing properties.
They are pure detox!
Start incorporating some of these probiotics foods into your daily diet, and remember, a healthy body and sharp mind start with a strong intestine!