What is a prebiotic?
A prebiotic is a non-digestible fiber compound that feeds beneficial bacteria in your gut. Unlike probiotics, which are live-beneficial bacteria, prebiotics are essentially a form of fiber that helps promote the growth and activity of these good bacteria in your digestive system. They are found in foods such as whole grains, bananas, onions, garlic, and certain types of fiber-rich vegetables. That easy right?
How do eating prebiotics benefit me and my body weight?
Eating prebiotics is beneficial for several reasons:
- Promotes Gut Health: Prebiotics serve as fuel for the beneficial bacteria in your gut, such as Bifidobacteria and Lactobacilli. By nourishing these bacteria, prebiotics keep the internal diversity environment optimal for digestion, nutrient absorption, and overall health.
- Boosts Immune System: A significant portion of your immune system is located in your gut. The presence of beneficial bacteria is because of prebiotics in the diet, the chemicals produced by the beneficial organisms feeding on the prebiotic foods, support a immune function and reduce the risk of infections and inflammation- the precursor to weight gain, diabetes, and cancer!
- Improves Digestion: Prebiotics help regulate bowel movements and promote regularity. Prebiotics increase an important chemical, butyrate, that the colon cell needs for health. The more butyrate available, the healthier that movement mechanism of bowel habits.
- Enhances Nutrient Absorption: A healthy balance of gut bacteria supported by prebiotics can improve the absorption of nutrients from food. After bariatric surgery, nutrient absorption is very important!
- May Support Weight Management: Some research suggests that prebiotics can help with weight management by promoting feelings of fullness and reducing calorie absorption. Natural GLP-1 agonists anyone? They are in your garden!
Incorporating prebiotic-rich foods into your diet can contribute to these benefits and support your overall health and well-being.
What foods should I eat to get prebiotics?
There are several foods that are rich in prebiotics. Here are some examples:
- Chicory Root: This is one of the richest sources of inulin, a type of prebiotic fiber. It can be used as a coffee substitute or added to recipes.
- Garlic: Garlic not only adds flavor to dishes but also contains prebiotic fibers like inulin and fructooligosaccharides (FOS).
- Onions: Onions, particularly raw ones, are rich in prebiotic fibers like inulin.
- Leeks: Leeks are a tasty addition to soups and stews, and they contain prebiotic fibers.
- Asparagus: Asparagus is a versatile vegetable that contains prebiotic fibers, including inulin.
- Bananas: Unripe bananas are high in resistant starch, a type of prebiotic fiber. They can be added to smoothies or enjoyed on their own.
- Apples: Apples, especially with the skin on, contain pectin, a prebiotic fiber.
- Jerusalem Artichokes: Also known as sunchokes, these root vegetables are a good source of inulin.
- Oats: Oats contain beta-glucans, a type of prebiotic fiber that also has many other health benefits.
- Barley: Barley is another grain that contains beta-glucans, supporting gut health.
Including these foods in your diet is easy and Oh-so-good for you!
What supplements have prebiotics in them?
We love metagenics gut health line. Check out these products below for improving your gut health beyond dietary changes. Use discount code artofmetbolism at checkout to get 15% off.
GI Sustain™ is an unflavored rice protein powder supplement that have 5 grams of prebiotic fiber, 5 grams of medium change fatty-acids, and 13 grams of protein per serving.
UltraFlora® Synergy is a prebiotic + probiotic with pure strains of L. acidophilus NCFM® and B. lactis Bi-07® which are clinically proven to reduce symptoms of bloating, diarrhea, and constipation in placebo controlled trials. After bariatric surgery, so many people experience bloating, abdominal pain, diarrhea and constipation OR “functional bowel disorders”.
Nancy’s Kefir. Inulin is added to this robust probiotic drink to ensure the health probiotics are thriving while refrigerated. Drink 1 ounce daily with meals after WLS.
Yes, you need and benefit from probiotics!
In summary, because of this special and intricate interdependent relationship between beneficial gut bacteria and our health, we can shift from a “restrictive eating” mindset and shift to an “abundance and diversify” mindset. Consuming a variety of prebiotic plant-based foods is the Art of Bariatrics way to cultivating a healthy body that works optimally for all of your functional needs. Most of our clients describe goals such as:
- I want to be there for my grandchildren
- I want to hike and keep up with my family
- I want to ride on an airplane with ease
- I want to bend over and tie my shoes
- I want to cross my legs
- I want to be off my medications
Whatever your individual goals are, you are here for a reason, you came across this page and learned a valuable piece of health information that you can apply to your life today! Check out our gut health page for more information about how your body works.
Need help navigating gut health and weight loss?
Lastly, the Art of Bariatrics is here to help! Discover a transformative journey towards a healthier, happier you with our tailored weight loss/maintenance and gut health programs. We understand the challenges: emotional eating, obesity, modern culture, motherhood, and the pressure we put on ourselves to be an ideal size. Because humans have loud internal critics and often under estimate the power of abundance and moderation; we created Art of Bariatrics. Our program offers compassionate support every step of the way. Join a community committed to positive change, honoring the bodies needs, balancing health for long term success. We focus on nourishing both mind, body and spirit. Embrace a brighter future with our program designed to empower and inspire lasting wellness. See our shop page for details. We can’t wait to meet you.