NUTRITION
KNOW-HOW: PRE-BIOTIC PREP
In last weeks PART 2: DIGESTIVE HEALTH post,
we to took a microscopic look into the world of PROBIOTICS- those beneficial
bacteria that assist everything from bowel regularity, blood sugar maintenance,
and even mood and sleep! While these (trillions) of beneficial bugs are burning
the midnight oil making sure that our guts are in good standing, energy levels
drop, and a hearty meal is necessary. This is where PRE-BIOTICS come into play. In this weeks post, I will cover the
in’s and outs of these beneficial fibers, why they are so good for your gut
(and overall) health, and what foods contain them.
BUT
FIRST… FIBER!
Put simply, PRE-BIOTICS are specific types of indigestible fibers
that provide food for our probiotics. As noted above, 24/7 and 365 days a year,
our gut bacteria (which contain between 1000 and 1500 strains at any one time,)
are constantly working. Most of the foods we consume contain a vast array of
nutrients in various forms, and whether from plant or animal sources,
carbohydrates, proteins, and fats are the top three players in terms of food composition.
Looking deeper into the nitty-gritty “blueprints” of said foods, we find subclasses
of such nutrients, which include FIBER.
Fiber is a complex carbohydrate found in the cell walls of plants.
Think of fiber as the scaffolding that holds up the roots, stems, and leaves of
plants so that the weight of the fruit, veggie, or nut/seed doesn’t cause it to
topple over. Strong and mighty fibers’ complex structure of multiple
sugar-chains is difficult for humans to break down (we don’t produce the
necessary enzymes needed to digest them.)
This is actually a GOOD thing, so fret not my fiber-fearing friends! Found
in two forms, fiber has an array of health benefits (aside from feeding our
microbiome!)
◼SOLUBLE: Binding with water in the
digestive tract, this type of fiber forms a gel-like substance which helps slow
the rate of digestion (making you feel fuller for longer) impedes absorption of
dietary fats and carbohydrates, binds to excess bile salts (which may carry
excess cholesterol,) and increases fecal bulk, Colonic bacteria can also
ferment this type of fiber, producing beneficial short-chain-fats, which
support microbial, immune, and cognitive health!
◼INSOLUBLE: This fiber remains unscathed
when passing through the GI tract, and thus, helps pull in water into the
colon, assisting regular bowel movements while also helping bulk up stools for
smooth transit!
FERMENTATION
FACTOR:
Although most of us can use
a double dose of some insoluble and
soluble fiber-rich foods every day, the latter form is what packs
the pre-biotic punch. As noted above, SOLUBLE fibers have the ability to be
fermented by the bacteria in our colon. It is this fermentation process that
produces bi-products, such as short-chained fatty acids, lactic acid, acetic
acid, and more, which the pre-existing bacteria in our guts use as FOOD! I’m
sure you’ve heard of the term “hangry” which happens when one is both hungry
and angry (it happens to the best of us!) So, when we eat in this state, we
become HAPPY. Same thing happens with our gut bacteria, and we definitely want
to keep them happy (stay tuned for next
weeks post all about when the good guys go bad!)
Depending on the source
and structure, soluble fibers (aka prebiotic fibers,) can be distinguished as
either long-chained or short-chained (or a little bit of both: full spectrum.)
Short-chained prebiotic fibers (such as oligosaccharides) contain 2-8
carbohydrate links in their structures, meaning that the bacteria in our gut
munch them down fairly quickly. Long-chained fibers (such as inulin) contain
anywhere between 9-64 links per chain, and take a longer amount of time to
break down. When you blend the two (as in full-spectrum prebiotics,) you get immediate
and prolonged effects- which provide your hungry microbiome with food for now,
as well as a treat for later.
A
FERMENTABLE FIBER FEASTDAY:
So
you now know what pre-biotics are, the difference between the types of fiber,
and why they are important for the health of GI tracts, but where can you snag
(or snack) yourself some? While no set
daily recommendation has been made, researchers have discovered that ancestral
diets may have included more than 135 grams of prebiotic fiber per day. While
this may not be essential, opting to consume more pre-biotic foods each day
will benefit most people. *
SOLUBLE SUPERSTARS:
1. Raw Chicory Root (1/3 ounce): With a
mild-coffee like flavor, chicory root is one of the highest sources of inulin
(that long-chain prebiotic,) and rich in antioxidants, which tame inflammation.
2. Raw Jerusalem Artichoke ( ¾ ounce): A
relative of the sunflower, this knobby looking root has a mild artichoke flavor
and can be eaten raw or cooked.
3. Raw Leeks, Garlic, Onions (1-2.5 ounces)
4. Dandelion Greens (13.5 grams ): A frilly and
bitter green, this leafy vegetable has a pungent bite that supports gut and
liver health.
5. Green Bananas (1.3 lb)
6. Asparagus ( 2.5 grams)
And
for those of us who don’t want to chomp on raw leeks everyday…
EVERYDAY
STAPLES:
1. Barley, Buckwheat, Oatmeal, Rye, Wheat
2. Artichokes, Carrots, Jicama
3. Apples, Citrus Fruits, Strawberries,
Tomatoes
4. Acacia and Psyllium
5. Legumes & Flaxseeds
*For those
suffering from digestive issues such as gas/bloating or pre-diagnosed with IBS,
increasing pre-biotic food consumption may exacerbate symptoms. Wanting to find
out more about what happens when the good guys go bad? What bacterial dysbiosis
is and how it can affect your heath? Watch out for next Monday’s post!
OCTOBER TRUE KITCHEN COOKING CLASS
GUT HEALTH 101
WEDNESDAY, OCTOBER 18TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*
Hippocrates, the Father of Medicine
stated, “all disease begins in the gut.” With over 100 trillion bacteria making
up the human MICROBIOME (the environment within each and every one of us
that is home to an array of bacteria,) an imbalance in this immense system can
affect immune, cognitive, hormonal, and even cardiovascular health! Gain
insight into the wonderful world of beneficial bacteria, the many interactions
they have within the body, and how we can maintain the friendly-flora that
reside inside of us through the foods we eat. Welcome the good, crowd out the
bad, and come hungry to this not-to-miss dive into how to attain a good gut!
* Cost of class includes colorful informative handout, all of
the recipes prepared in the class, and of course tasty plates of the food she
whips up!
TO REGISTER:
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
ONLINE:GUT HEALTH 101
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
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