How to Eat for Gut Health: A Quick Guide to Prebiotic Foods

How to Eat for Gut Health

When we say “listen to your gut” we mean it—your gut might be trying to tell you something! In fact, your gut health is a good indication of your overall physical and mental health. So, are you listening to your gut? Do you struggle with uncomfortable digestive issues? Do you struggle to lose weight? Do you have a low mood or feel anxious often? Your gut might be trying to tell you that it is not in balance. You need a vast variety of good bacteria in your digestive system to help your body absorb all the nutrients from your food and help excrete the waste from your food. If your gut is talking to you, it might be asking for more healthy bacteria. That’s where prebiotics and probiotics come into play.

What Are Prebiotics?

The good bacteria in your intestines need to be balanced. You have 100 trillion bacteria in your gut right now, but if there are too few of the good kind and too many of the bad kind, you are likely living with gut issues. So how do you balance your gut bacteria? You take a supplement called a probiotic, a supplement that contains live microorganisms to add to or improve your existing gut microbiome. There are plenty of probiotics on the market, but you have to make sure the product has between 10 and 20 billion live cultures, as well as a variety of bacteria. For example, Complete Probiotic™ from Xyngular has 20 billion CFU and 11 strains of bacteria, giving you a variety of good bacteria to help your body.

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A prebiotic is a plant fiber that helps the good bacteria in your gut grow- think of it as the food for the healthy bacteria. They are carbs that your body can’t digest, so they sit in your lower digestive tract and help the good bacteria grow and stay in balance. In short, a probiotic is a supplement that has living bacteria to help stabilize and balance your existing gut microbiome. A prebiotic is a carb your body can’t digest and is a good source of food for the healthy bacteria in your gut. Taking probiotics and eating prebiotic food together will give your body the help it needs to balance your gut and help you feel better.

13 Prebiotic Foods to Add to Your Diet Right Now

1. Onions

Onions are rich in inulin and fructo-oligosaccharides (FOS), which help boost your immune system and fuel the good bacteria in your gut. FOS helps specifically with fat breakdown. Onions are a great way for you to start incorporating more prebiotic foods into your diet, they are inexpensive, versatile, and easily found in any grocery store. Add onions to your morning omelet, make a salad and toss your favorite type of onion as a topping, or add them to your next soup.

2. Mushrooms

Most varieties of edible mushrooms are full of carbohydrates like beta and alpha glucans, chitin, hemicellulose, and mannans. This rich variety of carbs helps keep the diverse bacteria in your body well-fed. Add mushrooms to your stir fry, on your favorite burger (or use a portobello mushroom as your patty), or add them to your next homemade pizza. Mushrooms are one of our favorite prebiotic foods, not only for their prebiotic properties but because they are so easy to add to your next savory dish!

3. Apples

The adage “an apple a day keeps the doctor away” rings true when it comes to the prebiotic benefits of apples. Apples are high in pectin, a type of soluble fiber. Not only are apples great prebiotics, but they decrease inflammation and suppress weight gain. Apples are easy to eat plain, but try adding a nut butter for protein or eat them chopped on top of your morning oatmeal.

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4. Oats

Oats contain beta-glucan fiber which has been linked to healthy gut bacteria and better blood sugar regulation. Another easy-to-incorporate prebiotic, oats can be eaten as a delicious breakfast food, and they are extra delicious in overnight oat recipes. Not feeling breakfast? Try a savory oat dish and enjoy the prebiotic benefits of oats any time of day!

5. Jicama Root

This low-calorie prebiotic not only helps with gut health but can also enhance insulin sensitivity and lower blood sugar levels. It is also high in vitamin C, a crucial vitamin for many bodily functions. If you’ve never tried jicama, you are in for a treat! Try baked jicama fries or chop them and add them to your favorite salad for a delicious crunch.

6. Asparagus

Asparagus is rich in inulin, a soluble fiber that is a favorite of the good bacteria in your gut like Lactobacillus and Bifidobacteria. Asparagus has also been linked to the prevention of certain cancers and has anti-inflammatory benefits. But the real reason asparagus is one of our favorite prebiotics is because it’s delicious and easy to prepare. Try baked asparagus with just butter, salt, and pepper. Or if you are in the mood to try something extra delicious, try this baked asparagus that has lemon juice and parmesan cheese.

7. Jerusalem Artichokes

Also known as “sunchokes”, Jerusalem artichokes are tuberous root vegetables. They contain several types of prebiotics, including inulin and oligofructose. These prebiotic features help with the absorption of minerals in your large intestine. If you’ve never tried a Jerusalem artichoke, don’t worry! You can roast or sauté Jerusalem artichokes, or, for cozy winter days turn them into a soup.

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8. Dandelion Greens

That’s right! Dandelions have tons of health benefits, especially in their leaves. Dandelion greens have tons of vitamins and minerals and tons of fiber. One of the main types of fiber in dandelion greens is inulin, which helps the good bacteria in your gut grow! If you are nervous to try them on their own, just add some to your favorite salad, soup, or stew. If you are ready to give dandelion greens a try on their own, you can eat them as a salad on their own, or sauté them with olive oil, garlic, red pepper flakes, and parmesan cheese.

9. Flaxseed

Not only is flaxseed an antioxidant, but it also helps with healthy gut bacteria growth. Flaxseed is also known to reduce the amount of dietary fat your body absorbs. The beauty of flaxseed is how easy it is to incorporate it into your current favorite meals. Add it on top of your oatmeal, yogurt, or into your morning smoothie. Throw it in your homemade muffins, loaves of bread, and cookies. You can even add flaxseed to your mayo or mustard on your sandwich.

10. Hempseed

Another easy-to-incorporate prebiotic is hemp seeds. Hemp seeds are high in glutamine, which is particularly helpful for your gut bacteria. Glutamine can protect the lining of the gut as well, making it a great addition to your diet. Add hemp seeds to your oatmeal, yogurt, smoothies, and baked goods. Or try these hemp seed cookies for a sweet and healthy snack.

11. Seaweed

Seaweed is a powerhouse of multiple health benefits, but one of the best properties is that it is prebiotic. From the multiple vitamins and minerals to the soluble and insoluble fiber, this plant provides tons of benefits for your gut. Of course, one delicious way to add seaweed to your diet is sushi. But for those times when sushi isn’t an option, here are 11 seaweed recipes that aren’t sushi. You can always try a seaweed salad if you are in a hurry and you want the benefits of seaweed in an easy, tasty dish.

12. Cocoa

You can boost your digestive health while enjoying the rich flavor of cocoa powder. Cocoa powder is created from cocoa beans, after the fat from the bean has been removed. Flavanols in cocoa powder help grow beneficial gut bacteria and help reduce the bad bacteria. It’s easy to add cocoa powder to your daily diet by sprinkling it on oatmeal, yogurt, smoothies, or toast. For a sweet treat try these no-bake cheesecake pumpkin bars. Cocoa powder is one of our favorite prebiotics because of its versatility, and of course the tasty, nutritious treats you can make!

13. Bananas

Bananas, especially unripe bananas are high in resistant starch, a prebiotic helpful in your gut microbiome. If you don’t love unripe bananas, try green banana flour in your next recipe. You’ll get the benefits of a green banana while you eat your favorite baked goods. Bananas are another easy, accessible, inexpensive way to add prebiotics to your diet, giving your body the support it needs to absorb nutrients and remove waste.

Trust Your Gut: Try Complete Probiotic from Xyngular!

Let’s listen to your gut--are you completely happy with the functionality of your digestive system? Do you lose weight easily when you change your lifestyle habits? Is your mood balanced and stable? If not, your gut is asking you for help! Trust your gut and add prebiotics to your diet today.

But adding prebiotic foods to your diet is only one step in your wellness journey. Without the right quantity, quality, and variety of healthy gut bacteria in your system, your prebiotics won’t do you much good. That’s why prebiotics are best paired with a high-quality probiotic like Complete Probiotic from Xyngular.

Our team formulated a probiotic that checked all the boxes for a well-made probiotic—11 strains of bacteria and 20 billion CFUs. That means when you take Complete Probiotic, you can experience improved gut health, a balanced mood, and healthy weight loss.* Give your gut more and enjoy feeling your best when you try Complete Probiotic from Xyngular. Login to your account or contact your Xyngular Distributor to buy Complete Probiotic and start living your healthiest life.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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