I went to my last advanced practice module with the Institute for Functional Medicine in November and it was focused on assimilation and the gastrointestinal system. Finally have a better understanding of the importance and difference between prebiotic and probiotic foods show I am sharing it with you:
Prebiotic Foods: Fiber compounds that cannot be digested by the human body that are digested by the beneficial bacteria in the human digestive tract. (fructo-oligosaccharides, inulin, galactooligosaccharides, pectin, beta-glucans, and xylo-oligosaccarides)
Examples: Asparagus, Jerusalem Artichokes, Bananas, Garlic, Onions, Shallots, Leeks, Oatmeal, Legumes, Chicory Root, Dandelion Greens.
Probiotic Foods: Contain the “good” bacteria that help our digestive system and control the growth of harmful bacteria. The good bacteria are Lactobacillus and Bifidobacteria.
Examples: Yogurt, Kefir, Sauerkraut, Miso, Kimchi, Tempeh Aged Cheeses (cheddar and gouda) (Fermented Foods)
An awesome and easy prebiotic recipe that was shared with us at the conference is Chia Pudding. Chia seeds are an ancient seed that makes a wonderful water soluble prebiotic pudding:
- ½ cup chia seeds placed in the bottom of a one quart mason jar.
Blend in a blender:
- ½ can full fat coconut milk, 1-2 cups sugar free almond milk, 1 tsp. vanilla, 1 Tbs. maple syrup.
- Add some fruit if you wish: banana or pomegranate I have tried and are awesome.
- If you want chocolate pudding add 1 Tbs. of cocoa
Once your mixture is all blended together pour it in the quart size Mason jar on top of your chia seeds.
Put the top on your mason jar and simply shake the jar a number of times over the next 30 minutes intermittently to get the chia seeds to mix throughout your mixture and then put the jar in the refrigerator for a few hours and eat!
Simple and Awesome! Enjoy