Are you suffering from gastrointestinal problems? We are here with the solution. Gut related diseases are often associated with the lifestyle and diet. Regular intake of prebiotics and probiotics can help keep your gut healthy. Prebiotics are fibers that remain undigested in our body. On the other hand, probiotics are microorganisms. The question is, how do they help keep our gut healthy? The answer lies in their pathological role.
Pathological role in keeping the gut healthy:
- The imbalance between the flora and C.deficle in the gut leads to digestive and many other problems.
- They increase the amounts of flora in the gut, resulting in keeping the digestive system healthy
- Additionally, they protect the cell lining of the colon.
- Prebiotics are Probiotics are interlinked. This article covers the food containing them.
1.Yogurt
Yogurt is one of the most common household probiotics, prepared by transferring inoculum containing live culture to fresh milk. The inoculum is responsible for the conversion of lactose to Lactobacillus acidophilus containing lactic acid. The bacteria are the key to maintain the gut healthy. You can add freshly prepared yogurt to your diet to relieve gastrointestinal problems including constipation.
2.Fermented Vegetables
The next on the list are fermented vegetables. Unpasteurized fermented vegetables are a great source of probiotics. Have you heard of Sauerkraut? It is a type of fermented cabbage helping with the digestive problems. Kimchi is another such example. Fermented vegetables can help you to get rid of constipation and promote the growth of flora in the gut.
3.Pickles
Naturally fermented pickles take the third place in the list. They can help you to keep your digestive system healthy. Fermentation provides the environment suitable for the growth of bacterial species, especially Lactobacillus. Fermented cucumbers are a great pick as the evening snacks.
4.Fermented Soy Products
Fermented soybeans contain live microbes. Soy products are a staple diet of Japanese. This is the reason they have a relatively healthy digestive system. Soybeans are small packets filled with nutrients. You must have heard about the infamous natto and miso soup. Try these amazing dishes for a healthy gut.
5.Kombucha
Kombucha is a beverage. It is a type of fermented tea. Add SCOBY to the tea. SCOBY refers to the symbiotic culture of bacteria and yeast. It is a probiotic with live microorganisms and enzymes. Benefits of having Kombucha:
- A healthy gut
- Kombucha maintains the balance between flora and Clostridium deficle. It helps with gastrointestinal problems.
- Detoxification of liver
- Antioxidant properties
6.Traditional Buttermilk
Buttermilk has various strains of bacteria. This is the best beverage for summers. It keeps the gut healthy and gets rid of the summer heat. Buttermilk is made from curd. This is the reason it is rich in Lactobacillus. A lot of buttermilk variants are present in the market.
7.Oats
Oats have gained popularity recently. People have become obsessed with it. To be completely honest, it’s a healthy obsession. It is rich in fiber and improves the bowel movement. If you are suffering from constipation, oats are the dish of choice.
8.Barley, Whole Wheat, And Quinoa
You can add barley to the diet. Beta-glucan and arabinoxyln act as prebiotics. Whole wheat and quinoa are the alternatives. They are rich in fiber. Fiber remains undigested and helps keep the gut clean. These are some must add options to relieve constipation.
9.Garlic
Garlic is a prebiotic. It is rich in antioxidants. Garlic is infamous for its antioxidant and anti-inflammatory properties. It is an age-old remedy for digestive problems. Garlic supports the growth of flora. Some people might experience slight irritation after consumption.
10.Onions
Onions do not have probiotic activity. They are prebiotics. The constituents of onion providing the prebiotic activity are:
- Inulin
- Fructooligosaccharides
- They provide food to the good bacteria and support their growth. Onions help with constipation and other gastrointestinal problems.
11.Asparagus
Asparagus is a plant with prebiotic activity. The target site is good bacteria. It supports the growth of flora. A healthy gut and flora are interlinked. More the growth of flora, healthier the gut. Additionally, it has inulin and vitamins. It is up to you whether to take the supplements or eat it raw. The choice is yours. All we can tell you is that it is a great prebiotic.
12.Chicory Root
Chicory roots are herbal prebiotics. They are rich in fiber and inulin. They have given effective results in getting rid of digestive problems. You can add them to your diet to keep the gut healthy. They are known for stimulating the growth of good bacteria. Good bacteria help to maintain healthy digestive system.
13.Bananas
Add bananas to the smoothies or eat them raw, they will help you get rid of the persistent gastrointestinal problems. They are rich in pectin, providing food to the good bacteria. Yogurt and bananas are the perfect combination to deal with indigestion. You can add them to chia pudding as well.
14.Apples
Eating apples will keep doctor away. For sure, apples will reduce your dependence on antibiotics. It’s a storehouse of nutrients. Pectin, a soluble fiber also contributes towards the solution. Eating an apple every day will help you with constipation and improve bowel movements. There are countless recipes to include apple to your diet.
15.Berries
Berries make the perfect breakfast. You can add them to the smoothies or combine them with oats. Eating berries will kickstart your day. Gastrointestinal problems are very common. The solution to get rid of them is simple. All you have to do is eat berries.
16.Kiwi
Kiwi is the perfect combination of tasty and nutritious. There are countless benefits of eating kiwi. Some of them are:
- It is rich in polyphenols and antioxidants.
- It is a great source of fiber
- It provides a suitable living environment for good bacteria.
- It helps with the constipation.
17.Legumes
Legumes are a must have in your diet. Lentils and chickpeas not only provide protein but are rich in fiber. If you want to get rid of constipation, start eating legumes. They are the solution to your gastrointestinal problems.
18.Nuts And Seeds
Who hasn’t heard nuts help to keep the memory sharp? Little do people know that they can help with gastrointestinal problems? Almonds and walnuts promote the growth of good bacteria and are rich in fiber. Meanwhile, seeds like chia seeds, flaxseeds, and pumpkin seeds have come to the lime light recently. They are prebiotics and help to keep the gut healthy.
19.Mushrooms
Wondering how mushrooms can help with gastrointestinal problems? They contain Beta-glucan. It helps to keep the gut healthy, relieve constipation, and improve bowel movements. Mushrooms are also rich in fiber that makes them a great prebiotic.
20.Jerusalem Artichoke
Jerusalem artichoke, better known as Sunchoke, is rich in fiber and inulin. People with constipation should include it in their diet. It will be a great help. Additionally, it helps with the bowel movements. It is a safe option for diabetic patients because of its low glycemic index.
