Easy Ways to Incorporate Prebiotic Foods into Your Diet

Gut health is important. I think we can all agree that living comfortably, with a gut that doesn’t feel fragile or upset, significantly increases our quality of life. But the gut is actually more important than you first thought.

There is increasing evidence to suggest the intestine is closely related to our immune system, the body’s built-in defense against bacteria, viruses, and other microbes responsible for making us sick. The gut protects us with its abundance of good bacteria (known as the microbiome) that are ready to fight bad bugs at a moment’s notice.

In addition to this, the gut-brain connection It is well documented that mental stress can manifest in an upset stomach and vice versa. For example, a healthy gut is crucial to maintaining mental well-being through the production of serotonin, a biochemical that contributes to a happy mood and overall positive feelings. Interestingly, up to 90% of serotonin is produced in the gut, thanks to gut bacteria that help form the building blocks of this crucial hormone.

But how do you actually achieve a healthy gut? You can start by taking good care of your microbiome, maintaining the right balance of prebiotics and probiotics. You may have heard of probiotics, the live, gut-loving bacteria found in foods like yogurt, kefir, and fermented foods, but many aren’t as knowledgeable about prebiotics. Let us explain it.

What are prebiotics?

Prebiotics are undigested dietary fibers that keep the living microbiome (probiotics) nourished and healthy, so it can function optimally. There’s often a big focus on eating enough probiotic-rich foods for good gut health, but it’s also crucial to make sure you’re also feeding them properly, with prebiotics, so they can do their job properly.

How can I easily eat enough prebiotics?

the recommended daily amount of dietary fiber for the average adult it’s 25-30g, which means you’ll probably want to diversify your dietary sources throughout the day to ensure you get the right amount and avoid boredom.

eat a lot of grains

Grains such as oats, barley and whole wheat bread naturally contains prebiotics, but there is a way to increase this even more without compromising flavor or quality. Select a specially formulated bread, for example Helga’s prebiotic range, which is an excellent source of fibre, to ensure your daily prebiotic intake is taken care of with minimal effort.

We love making avocado toast in the morning or making a healthy wrap for lunch, and if we’re feeling in the mood, cooking up some healthy croutons to go with a chicken Caesar salad for dinner is particularly luxurious.

get fruity

An easy way to add extra prebiotics to your diet is to eat fruit as a snack. Not to sound like your mom about it, but finding ways to get in a little extra fruit throughout the day by cutting a banana into your morning oatmeal or grabbing an apple for a quick afternoon snack will help boost your weight. your dietary prebiotics without really thinking about it. Bonus points if you also refrain from peeling the fruit (that’s where the kicker is, and yes, that goes for veggies too).

Enhance your meals with legumes

It’s easy to go back to cooking meat and three vegetables for dinner after work every night because we’re tired (okay!), but swapping meat for a legume-based meal several times a week will keep you just as healthy. full and healthy. require a similar amount of effort. One of my go-tos is this golden curry lentil soup in one pot, which is warm and hearty for winter, is packed with veggies and takes me less than half an hour to put on the table. I double the recipe so I have enough for lunch the next day too.

Go crazy with nuts (and seeds)

Walnuts are one of the easiest sources of prebiotics to add to your daily meals, as long as you don’t have allergies or intolerances. The obvious ideas are to add walnuts to your cereals, salads, and eat them throughout the day, but if you’re feeling a little more adventurous (or just love the flavor), whipping up a batch of dukkah is a great idea. Dukkah is an Egyptian mix of spices, nuts and seeds that is delicious when sprinkled on salads or even on poached eggs or morning toast. Here is a great recipe from Yottam Ottolenghi.

To see Helga’s full range of prebiotics and find out how to incorporate them into your daily meal plan, visit the Helga website.

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