Pre-Biotics nourish your gut bacteria
We have talked about the benefits of 'probiotics' - like yogurt, sauerkraut, and sour dough. But there are not only probiotics that contain live bacteria, helping your guts to stay healthy. There are also ‘prebiotic’ foods that have the ability to feed the good bacteria that are already in your guts.
Learn more and see some recipes.
Prebiotic foods are
Asparagus – is one of the most important foods when it comes to draining and with that detoxifying kidneys and bladder. Eat it steamed as a side to chicken breast. If you cook asparagus, do not discard the cooking water. Use it in soup or your smoothie. It still contains valuable ingredients.
How to use best: Use fresh or frozen asparagus. Cook and eat as veggie or top your salad with it.
Artichokes – assist the liver to perform at its best, while clearing the body of toxins. They stimulate the production of bile fluid, which helps to extract nutrients, which the body needs. In addition artichokes contain a lot of fiber, magnesium, folic acid and potassium.
How to use best: If possible buy fresh artichokes. If not, canned in a jar (not can) is fine. Add to salads.
Oats - use old fashioned, soaked barely covered in water for at least 10 minutes or overnight. Eat with yogurt in the morning (see our recipe) or try some savory recipes - like this meat loaf.
Legumes - split peas, lentils and all kinds of beans. Legumes are a good source of proteins and fiber as well. Try to include these in your diet once a week. Home cooked is better than using caned legumes. Invest in a pressure cooker. Soaked overnight they cook within minutes.
Bananas and honey are prebiotics as well.
Even red wine is supposed to help good bacteria growth in your body. (Drink in moderation! 1 glass per day or less.)
Here is another recipe idea
Lentil salad: Soak 1 1/2 cup of lentils in 3 cups of water overnight. Put in pressure cooker and cook for about 5 minutes (Follow directions of pressure cooker. As long as there is steam in the pot, the cooking process is not finished. Lentils may overcook.) Let cool. Chop up 1 red bell pepper, 1 onion, some garlic - and other ingredients you like, celery maybe. Prepare a vinaigrette with red wine vinegar, olive oil, lemon pepper and hot sauce to taste. Combine all ingredients and chill in fridge for at least one hour. This is something you can make ahead and eat the next day.
For more information see my booklet on 'Detox'
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It's easy and healthy using more herbs: 'Living With Herbs' is a blog giving little tips, recipes, and information on herbs.
Dr. Angela C. Fritz