Categories
Resources

Prebiotics, Probiotics & Gut Health

Learn about a health terrain.

All disease begins in the gut.

Hippocrates

Prebiotics vs. probiotics

PrebioticsProbiotics
carbohydrates, non-living, non digestible by humanslive microorganisms
food for friendly bacteriabacteria or yeast
roots, bitter greens, fruits, grainsyogurt, kefir, kombucha, sauerkraut

Prebiotics multiply probiotic benefits & produce faster results
Consume prebiotics before or with probiotics

Prebiotic examples

Vegetables

USDA values in g/100 g (100g = ~1/4 cup)

VegetableInulinOligofructose
asparagus, raw2.52.5
asparagus, boiled1.71.7
burdock root
chicory root41.622.9
daikon radish
dandelion greens, raw13.510.8
dandelion greens, cooked9.17.3
dandelion root
garlic, raw12.55.0
garlic, dried28.211.3
globe artichoke4.4.4
jerusalem artichoke18.013.5
jicama
leaks, raw5.65.2
onions, raw4.34.3
onions, raw dried18.318.3
onions, cooked3.03.0
yam/sweet potatoe
yacon root

Fruits

apples
bananas
blueberries
grapefruit
kiwi
nectarines
white peaches
pears
persimmon
plantain
pomegranates
watermelon++

Grains

amaranth
buckwheat
chia
flaxseed
millet
oats
quinoa
wheat, unsprouted
wheat, sprouted

Other

almonds
cinnamon
cocoa (1)
coconut
honey
turmeric
seaweed

(1) The live probiotics in yogurt feast on the cocoa (dark chocolate) and increase the health benefits of both the yogurt and the cocoa. Click here to learn more.

Inulin

No USDA recommendations for Daily Value of inulin

American diets: about 2.6 g of inulin and 2.5 g of oligofructose/day (USDA)

Ancient Mexican civilizations: probably over 100g of inulin/day (Dr. Axe)

Gut health

Similarities between plant health and human health

The plant’s root system in the soil is about the same size as the plant above the ground. If the soil around the roots is not healthy, then the plant is not going to thrive. When we look at the gut wall of the human digestive system under the electron microscope, we see a very similar picture. The absorptive surface of the gut has finger-like protrusions called villi. Every villus has long, thin, stringy hairs called microvilli. These are the roots of our health, and they’re sitting in their own soil, which is our gut flora. Recent research has discovered that about 90 percent of all cells and genetic material in the human body is our gut flora. If that ‘soil’ is unhealthy, poisoned by antibiotics or other chemicals, then the roots of your health are sick. As a result your body cannot be healthy.

DR. NATASHA CAMPBELL-MCBRIDE

Some things that encourage healthy gut bacteria

  • fresh, home cooked foods
  • vitamins D and K2
  • minerals
  • prebiotics & probiotics

Some things that can harm gut bacteria

  • stress
  • antibiotics

Homemade yogurt can have more probiotics and more strains of probiotics than store bought yogurt. When used consistently, it can be beneficial to your gut. The goal is usually to increase the number of beneficial bacteria and to have more variety of beneficial bacteria.

Scroll down to share your experiences

Leave a Reply

avatar

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  Subscribe  
Notify of