One of the main elements of a healthy life, a healthy weight loss, and the ability to maintain the weight we give, are primitives.
Research has shown that our intestines are actually the brain of the body, and they are at the forefront of many things, from the signals it sends to our neurological balance.
In the case of insufficient priobictics in our intestines, we are unable to obtain proper nutrients, minerals and vitamins in the content values of the foods. This outcome, along with many issues ranging from depression, also affects weight management.
So what should he do? What are the resources we can provide for the primates? It is easy and practical to maintain a personal balance with some changes in our daily diet and small additions.
The information we're going to give about healthy living is 100% compatible with bariatric post-surgical diets, and all individuals can add to their healthy eating habits. Let's start...
Prebiotics are types of fiber that feed your friendly gut bacteria. Prebiotics allow your gut bacteria to produce nutrients for your colon cells, which leads to a healthier digestive system.
Some of these nutrients include short-chain fatty acids like butyrate, acetate, and propionate, which can be absorbed into your bloodstream and improve metabolic health.
However, prebiotics shouldn’t be confused with probiotics, which are live bacteria found in certain foods or supplements.
1. Chicory root
Chicory root is a great source of prebiotics.
Approximately 68% of chicory root fiber comes from the prebiotic fiber inulin, which is a compound that helps improve digestion and bowel function and helps relieve constipation.
What to Know About New Anti-Inflammatory Ingredient Chicory Root
Our body's natural immune response to inflammation helps us recover from infections, wounds, or tissue damage, but too much inflammation (or chronic inflammation) can be a risk factor for developing various conditions, including heart disease, diabetes, and rheumatoid arthritis. Non-steroidal anti-inflammatory drugs (think ibuprofen and acetaminophen) are common treatments to alleviate pain caused by inflammation. Many foods are naturally anti-inflammatory and, when you work them into your diet regularly, can have an impact, too. Chicoric acid (CA), which is found in chicory, has been shown to have anti-inflammatory benefits and may also help regulate blood sugar levels, according to data published in the Journal of Agriculture and Food Chemistry. The polyphenols, flavonoids, sterols, tannins, and other phytochemicals found in chicory root are also believed to help promote anti-inflammatory activity. Including chicory root in one's diet is a simple way to sneak in some anti-inflammatory benefits.
2. Jerusalem artichoke
This vegetable is not truly an artichoke, but a variety of sunflower with a lumpy, brown-skinned tuber that often resembles a ginger root. Contrary to what the name implies, this vegetable has nothing to do with Jerusalem, but is derived instead from the Italian word for sunflower, girasole.
Its white flesh is nutty, sweet and crunchy, and is a good source of iron. Jerusalem artichokes are also known as sunchokes.
There are several recipies onine that you can easily adjust to your diet. They are very easy and require minimum ingiridients. Only one hack we can add to those recipies, please avoid using a lot of butter and instead prefer olive oil and replace plain yogurt with cream. HACK to add Yogurt in to your foods instead of cream is - whisk the yogurt and add warm water slowly slowly inside and keep whisking. Direct heat makes the form of yogurt and turns it to a form like cottage cheese which will not give what we desire to have that creamy texture. You can apply same method also for your other meals and replace yogurt with cream soups etc, whatever you desire.
How to prepare Jerusalem artichokes
The artichoke flesh will discolour if exposed to air, so place the peeled vegetable in a bowl of acidulated water (cold water with a sqeeze of lemon juice or a dash of white wine vinegar) until ready to cook. Because they are so knobbly, it's easier to peel artichokes after boiling.
How to cook Jerusalem artichokes
Jerusalem artichokes can be cooked in much the same way as potatoes or parsnips, and are excellent roasted, sautéed, dipped in batter and fried, or puréed into a delicious soup.
How to store Jerusalem artichokes
If stored in a cool, dark place, they will keep well for up to 10 days.
When are Jerusalem artichokes in season?
At their best from November to March.
Roasted Jerusalem artichokes (or sunchokes)
Prep Time: 10 mins
Cook Time: 35 mins
Total Time: 45 mins
Servings: 4 person
Ingredients
1 pound Jerusalem artichokes (sunchokes)
¾ cup olive oil
2 tablespoons dried thyme
1 tablespoon minced garlic
sea salt to taste
Directions
Preheat the oven to 350 degrees F (175 degrees C).
Scrub artichoke tubers and cut out eyes.
Cut tubers into 1-inch pieces.
Mix olive oil, thyme, garlic, and sea salt together in a large bowl; add Jerusalem artichoke pieces and toss to coat. Arrange coated pieces in one evenly-spaced layer on a baking sheet. DOTDASH
Roast in the preheated oven until tender, 35 to 45 minutes.
3. Garlic
Garlic is a flavorful herb linked to various health benefits.
Garlic acts as a prebiotic by promoting the growth of beneficial Bifidobacteria in the gut. It also helps prevent disease-promoting bacteria from growing.
4.Onions
Onions have many health benefits. They are also rich in inulin, as well as fructooligosaccharides (FOS).
FOS is a type of carbohydrate that helps strengthen gut flora and helps with fat breakdown.
5. Dandelion greens
The greens of dandelion flowers can be cooked or consumed raw.
They contain fiber, a high portion of which also comes from inulin.
Dandelion greens are the red and green leaves that grow from the hollow stem of a dandelion plant. These greens are also known as a "Swedish mum." The plant belongs to the same family as a sunflower. Just like many other greens, the younger leaves are softer and milder, whereas the larger leaves are more robust in flavor. There is not a difference in texture or flavor between red and green stems.
Dandelion greens are available in various stores year-round, but be mindful of their peak season. Specialty grocery stores, such as Whole Foods, typically carry them, but if you can't track them down at the store, you may have more luck at your local farmers' market or in a CSA box. Talk to local growers about when dandelion greens are most abundant in your area
6. Leeks
Leeks come from the same family as onions and garlic, and they offer similar health benefits. Leeks are nutrient-dense, which means they’re low in calories but high in vitamins and minerals. Thanks to their inulin content, leeks promote healthy gut bacteria and help break down fat. Leeks have a mildly sweet flavor that is reminiscent of other alliums, such as onions, shallots, garlic, and chives. They are often used the way onions are — as part of a base of flavors for soups, stews, and other long-cooking dishes. However, their more mild flavor means they can be enjoyed on their own as well.
Leeks are rich in flavonoids, especially one called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties, as well as other health benefits. Definite proof of these health benefits of leeks will depend upon future studies with humans.
7. Asparagus
Asparagus is a popular vegetable and another great source of prebiotics. Like other foods on this list, this nutritious vegetable naturally contains inulin.
8. Bananas
Bananas also contain some inulin. Unripe (green) bananas are also high in resistant starch, which has prebiotic effects. In addition, bananas contain a variety of other compounds beneficial to health.
9. Barley
Barley contains beta-glucan, which is a prebiotic fiber.
Beta-glucan in barley has been shown to lower total and LDL (bad) cholesterol and reduce the risk of cardiovascular disease. It may also help lower blood sugar levels.
10. Oats
Whole oats are a healthy grain with prebiotic benefits. Like barley, they contain beta-glucan fiber, as well as resistant starch. Oats also contain various phytochemicals that act as prebiotics.
Research also suggests that in addition to their prebiotic properties and their positive impact on healthy gut bacteria, they have other health benefits , such as helping lower cholesterol.
It is rich in nutrients like fibre which makes it the ideal food option for people who are trying to lose weight. Consuming oats is also helpful if you are diabetic. However, experts often warn against overconsumption of oats as it can lead to side effect so keep it modarete and soak overnight or make it stay in hot water 10 min.
11. Apples
It is a classic part of diets. There are several benefits behind that reason apple adds in to your gut health. Apples contain pectin, a type of soluble fiber with prebiotic benefits.
Pectin increases butyrate, a short-chain fatty acid that feeds beneficial gut bacteria and decreases the population of harmful bacteria. However, more research is needed to fully explore the benefits of pectin in humans.
12. Konjac root
Konjac root, also known as elephant yam, is a tuber — or a vegetable grown underground, like the potato.
People use konjac as traditional medicine and as a food source to make noodles and snacks. In the Western world, it's used as a food additive and dietary supplement to lower plasma cholesterol, improve carbohydrate metabolism, and help bowel movements. Recently, you may find it in grocery stores as shirataki noodles.
Flour made from this tuber contains 70% to 90% of a highly viscous dietary fiber called glucomannan fiber, which can act as a prebiotic by promoting the growth of good gut bacteria. It also has many other health benefits.
What are the side effects of konjac root?
Because glucomannan is a soluble fiber, it needs to be consumed with plenty of water and other liquids in order to reduce the risk of gut blockage and cramping. People who are not used to eating enough fiber in their diet may experience flatulence, stomach pain, and bloating.
13. Cocoa
Cocoa beans are seeds from the Theobrama cacao tree used to make chocolate. Cocoa powder makes it easy to add cocoa to oatmeal, smoothies, yogurt, and other recipes.
Cocoa is a rich source of polyphenols, such as flavanols, which exert antioxidant and anti-inflammatory effects. These compounds also help grow beneficial gut bacteria while reducing the growth of harmful bacteria.
14. Burdock root- MIRACLE PLANT
Burdock root is a vegetable commonly used in Japan and Mediterranian countries and has proven health benefits.
Burdock root is rich in inulin and FOS, which support the growth of healthy bacteria in the digestive tract. It also also contains phenolic compounds. It is widely cliamed in those regions.
Burdock Roots work to prevent liver disorders by removing toxins from the liver. However, they have used it for gallbladder problems. Also itself at low doses and its seed at high levels can also be used as a dietary supplement for hepatitis, cirrhosis, jaundice, diabetes, indigestion and other conditions.
15. Flaxseeds
Flaxseeds are a great source of prebiotics.
The fiber in flaxseeds promotes healthy gut bacteria and encourages regular bowel movements. They also contain phenolic antioxidants.
16. Seaweed
Seaweed is a form of marine algae rich in prebiotics, as well as other healthy compounds.
Lab studies have shown that polysaccharides found in seaweed can increase the production of short-chain fatty acids (SCFA), which nourish the cells lining your gut.
However, more human research is needed to explore the full benefits of seaweed.
17. Avocado
Like apples, avocados contain pectin, which has prebiotic properties.
Research suggests that eating avocadoes regularly can help decrease the levels of bile acids in the feces, increase levels of healthy fatty acids and short-chain fatty acids, and lead to a higher presence of good gut bacteria.
Here is the nutrition breakdown for a 7-ounce (201-gram) avocado :
Calories: 322
Fat: 30 grams
Protein: 4 grams
Carbs: 17 grams
Fiber: 14 grams
Vitamin C: 22% of the daily value (DV)
Vitamin E: 28% of the DV
Vitamin K: 35% of the DV
Riboflavin (B2): 20% of the DV
Niacin (B3): 22% of the DV
Pantothenic acid (B5): 56% of the DV
Pyridoxine (B6): 30% of the DV
Folate: 41% of the DV
Magnesium: 14% of the DV
Potassium: 21% of the DV
Copper: 42% of the DV
Manganese: 12% of the DV
As you can see, avocados are exceptionally nutritious fruits and are a concentrated source of healthy fats and fiber, plus a number of vitamins and minerals.
They’re rich in nutrients that are often lacking in many people’s diets, including magnesium, B6, vitamin C, vitamin E, and folate .
For example, half of an avocado packs 10% of the DV for potassium.
Potassium is considered a “nutrient of public health concern” by the U.S. Department of Health and Human Services. This is because it’s a mineral that Americans commonly do not consume enough of .
In fact, a study that included data on 4,730 U.S. adults found that fewer than 3% had potassium intakes greater than the set adequate intake for potassium of 4,700 mg per day .
Potassium is needed for several critical bodily functions, including blood pressure regulation and nervous system function. Getting the recommended amount of potassium on a daily basis may help protect against hypertension and stroke.
Avocados also provide nutrients that are essential for the health of the immune system, including vitamin C, B6, and E.
Half of an avocado provides 15% of your daily needs for B6, a nutrient that helps suppress inflammation and protect against oxidative damage. Inadequate B6 intake may negatively impact immune function and increase susceptibility to illness.
While severe B6 deficiency is rare, having suboptimal or slightly deficient levels is more common, even in the United States and Canada.
Avocados contain an abundance of nutrients that are essential for optimal health, and regularly consuming avocados could help improve overall diet quality.
18. Yogurt
Fruit and yogurt have been identified individually as indicators of healthy dietary patterns. Fruits are relatively low in energy density and are an excellent source of antioxidants and prebiotic fibers and polyphenols, which can promote digestive health.
Yogurt, on the other hand, is a nutrient-dense food that is a good source of dairy protein, calcium, magnesium, vitamin B-12, conjugated linoleic acid, and other key fatty acids. In addition, it contains beneficial bacterial cultures, making it a potential source of probiotics. Yogurt’s unique fermented food matrix provides added health benefits by enhancing nutrient absorption and digestion.
Combining the intake of yogurt and fruit could provide probiotics, prebiotics, high-quality protein, important fatty acids, and a mixture of vitamins and minerals that have the potential to exert synergistic effects on health. Yogurt consumption has been associated with reduced weight gain and a lower incidence of type 2 diabetes, whereas fruits have established effects on reducing the risk of cardiovascular disease.
Yogurt and fruits can be eaten together and may exert combined health benefits through potential prebiotic and probiotic effects. Furthermore, substituting high-energy, nutrient-deficient snacks with fruit and yogurt could reduce the intake of high-calorie obesogenic foods. In light of the positive cardiometabolic impacts of fruit and yogurt and their association with healthy dietary patterns, there is sufficient evidence to warrant further exploration into the potential synergistic health benefits of a combined intake of fruit and yogurt.
Yoghurt and garlic with cooked or raw vegetables also have unlimited benefits for your health and wellbeing. There are hundreds of recipes that we will be adding to our blog every day. So make sure you become a member.We will also give you some recipes that you can prepare with YOGURT and VEGATABLES that will completely change your life and make a reform in your life.
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