Prebiotics and probiotics are your two best friends when it comes to properly digesting all the meals you consume throughout the day. Probiotics and prebiotics work together to give your body the well rounded support it needs to thrive and can both be found in foods and supplement form. While probiotics increase the amount of beneficial bacteria in your gut, prebiotics help to feed the beneficial bacteria to make it more effective and allow it to thrive in your gut.
In order for these supplements to be most effective, one must prioritize a well-balanced diet filled with nourishing ingredients. In this blog, we will explore some potential meal ideas for you to add to your next meal plan, but first let’s break down the relationship between prebiotics, probiotics, and your diet!
How Do Probiotics and Prebiotics Interact With One Another and Their Benefits for Digestion
Prebiotics are non-digestible fibers and carbohydrates that travel through the upper gastrointestinal tract to the colon where they are fermented by the bacteria in the gut to create short-chain fatty acids. These short-chain fatty acids support the cells surrounding your gut and help to support the development and sustainability of probiotics in the gut.
The relationship between prebiotics and probiotics is important, because together they can offer optimal support to your digestive tract.
Probiotics nourish your gut and allow your body to properly digest the foods you consume, help you to absorb the nutrients from said food, and eliminate harmful bacteria from sticking around in your gut. Signs of poor gut health include constipation, bloating, and gas. However, a supplement for bloating that contains probiotics will thrive the best with the support of prebiotics.
When they work together, your gut lining strengthens, you absorb nutrients more effectively, and you reduce your chances of experiencing digestive ailments. In the long run, taking these supplements consistently can work to support other aspects of your health by promoting a healthy digestive tract. By avoiding digestive complications, you are also fostering a stronger immune system, better mood, and overall stability.
The bloating supplement called Probiotic Renu is a great way to support this relationship; however, it is not the only way! In addition to taking Probiotic Renu, you can incorporate probiotic and prebiotic-rich foods into your diet to further support your digestive tract.
Foods That Contain Probiotics and Prebiotics to Incorporate Into Your Meals
Let’s explore some of the foods that are incredibly powerful when it comes to digestive support!
When it comes to probiotics, fermented foods are the way to go! From kimchi to sauerkraut there are loads of different fermented foods that can elevate any meal. These ingredients such as traditionally made kimchi is incredibly gut-friendly due to the fermentation process it undergoes. Consider adding kimchi to your breakfast bowls to give your body that boost of support first thing in the morning. Yogurt is another popular option for probiotic support, but make sure to read ingredient lists when purchasing store bought ingredients. Be sure to choose items with live active cultures.
While probiotics tend to be found in specific foods, prebiotics are more widely available and present in general ingredients such as the following:
- Garlic is an incredibly versatile ingredient in the kitchen, but it does more than just boost flavor! Garlic actually contains prebiotics making it wonderful for probiotic support. Garlic can help prevent harmful bacteria from growing or multiplying. However, consuming too much garlic can actually cause complications such as heartburn. Be sure to enjoy the benefits of garlic by consuming garlic in moderation.
- Onions are another great prebiotic-rich ingredient to include in your meals. Aside from its awesome flavor profile, onions contain common prebiotic molecules and polyphenols that help to support your overall health. Pickling onions can give your onions even more gut-power as it introduces probiotics into the picture during the fermentation process.
- Bananas are high in resistant starch making it a great option when it comes to boosting your prebiotic intake. Bananas are especially wonderful for those who are looking for a quick but nutritious snack to keep on hand throughout the day.
Well-Balanced Meal Ideas for Digestive Support to Help Spark Inspiration
Meals are created by nutritious ingredients like the ones mentioned above. Sometimes, cooking can become tedious to the point of frustration. You are more likely to reach for inflammatory foods such as fast food or takeout when you are feeling uninspired in the kitchen. In order to bring some sparkle back into your cooking journey, we have compiled a list of gut-friendly meals that will help you to feel good from the inside out.
- Quinoa Porridge - Porridge is a meal that is created by mixing a grain with a liquid such as milk. This dish can be made savory or sweet by the addition of spices, sweeteners, and toppings. Porridge tends to offer a plain base for creativity making it a wonderful option for those looking to feel more inspired in the kitchen. Consider using quinoa as your grain to boost the gut power of this dish.
- Miso Soup - Miso soup tends to be characterized as an appetizer, but we encourage making it the main event! Miso paste is rich in probiotics and can be a great base to create a delicious soup. While traditional miso soup sticks to a small number of ingredients, there are no rules! Consider adding a variety of nutrient-rich ingredients, some noodles, and a form of protein to your miso soup to make it a well-rounded meal!
- Coconut Curry Bowl - Curries offer you the chance to be adventurous in the kitchen. Many people turn to the addition of coconut to elevate their curries. However, it is easy to overlook the true power of this ingredient. Coconut is high in fiber and helps to protect the mucous lining of the gut. Explore using coconut in your meals this week.
To summarize, in addition to increasing your prebiotic and probiotic levels, be sure to add versatility into your meals!