I have always believed that human body is a symbiotic system—many
biological systems, once independent perhaps millions years ago now dependent
upon each other, work together to maximize the survival of each system, hence,
the system as a whole, i.e., our body.
From this belief, I believe that our gut bacteria are an integral part
of “us.” Fortunately, if you read my
past many posts, you would notice that science seems to support that.
So, how do we cultivate a garden of healthy gut bacteria and
pave the way to a healthier body? I am
sure that science will keep evolving and we will know more in the coming
years. For now, consuming more prebiotic
food routinely could be a good start.
Here are a list of food you might want to consider incorporating into
your diet.
Kefir: Kefir is a
fermented diary product that is high in lactobacilli and bifidobacteria. It is prepared by inoculating cow, goat or
sheep milk with kefir grains, a yeast/bacterial fermentation starter and let
the mixture ferment for a period of time, generally overnight, at the room
temperature. As a result of
fermentation, very little lactose remains in kefir.
Kimchi: The
health benefits of fermented vegetable were recognized by the Chinese over
6,000 years ago. Kimchi is a popular
traditional Korean side dish usually made from cabbage and one of my favorite
food. Aside from being rich in
probiotics bacteria, kimchi is a great source of calcium, iron, beta carotene
and B vitamins. Among the Kimchi dishes
I like, there are Kimchi soup with tofu, Kimchi seafood stew, Kimchi pancake,
Kimchi fried rice, Kimchi noodle, or just plain old Kimchi, some roasted seaweed
with whole grain rice as a simple and healthy meal.
Kombucha:
Kombucha refers to a variety of preparations of fermented, lightly effervescent
sweetened black tea. Kombucha is
produced by fermenting tea using a "symbiotic 'colony' of bacteria and
yeast" (SCOBY). Beverages referred
to as kombucha originated around 5,000 years ago in China. I still remember that my family brewed this
tea regularly when I was little. Low in
sugar but rich in flavor, kombucha is packed with healthy probiotics.
Sauerkraut: Sauerkraut,
"sour cabbage", is finely cut cabbage that has been fermented by
various lactic acid bacteria, including Leuconostoc, Lactobacillus, and
Pediococcus. It has a long shelf life and a distinctive
sour flavor, both of which result from the lactic acid that forms when the
bacteria ferment the sugars in the cabbage.
It is a source of Vitamins C, B and K.
It is also low in calories and high in calcium and magnesium, and it is
a very good source of dietary fiber, folate, iron, potassium, copper and
manganese. If unpasteurized and
uncooked, sauerkraut also contains live lactobacilli and beneficial microbes
and is rich in enzymes. The fiber and supply of probiotics improve digestion
and promote the growth of healthy bowel flora, protecting against many diseases
of the digestive tract.
Yogurt:
Live-cultured yogurt is a delicious way to add healthy probiotic bacteria and
enzymes to your diet. However, some
yogurt products are loaded with added sugar and flavoring additives, so be sure
to read labels.
Prebiotic foods:
Prebiotic foods enhance the growth of beneficial gut bacteria. Research has shown that consumption of prebiotic
foods can reduce inflammation, enhance the absorption of minerals such as
magnesium and calcium, and even lower some risk factors associated with
cardiovascular disease and autoimmune diseases.
Prebiotic-rich foods include garlic, onions, asparagus, Mexican yam
(jicama), Jerusalem artichoke, dandelion greens, and bitter melons. Acacia gum is an effective natural prebiotic
used in some prepared foods as well as nutritional supplements as a thickening
agent. For more information on
prebiotics and their health benefits, please read my previous posts.
Thanks for reading.
Connie
connie@cherruby.com
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