Prebiotics and Probiotics - What are they?
I have spent time researching good and bad gut bacteria and learning as much as I can understand anyway, about he human microbiome. Some scientist now believe we are 10 % human, and the other 90% are microbes including huge amounts of good and bad bacteria, yeasts and even viruses, all controlling our own self. It is slowly becoming apparent that out gut is as intelligent as our brains, and some even think more so. So much to say that our gut controls what we think, say and do. Managing our hormones amongst other things, therefore all our moods, thoughts, mental clarity as well as our health in general.
I have been including daily probiotics and prebiotics into my daily diet for some time now. Making my own probiotic Kefir, and eating others such as fermented Sauerkraut and Tofu, Kimchi and trying Kombucha drinks to introduce new bacteria into my gut. And adding some prebiotics too, to naturally help stimulate growth of any good bacteria in my gut.
SO WHAT ARE PROBIOTIC AND PREBIOTIC FOODS? Remember what I said earlier, Probiotics introduce new gut bacteria, and Prebotics feed the gut bacteria, acting like a fertiliser.
There are supplements that mean you can pop a pill to add Prebiotics and Probiotics to your diet. But I believe in food and adding them the natural way. I thought I would show you my fridge and food cupboards and walk you through some ingredients...
I have spent time researching good and bad gut bacteria and learning as much as I can understand anyway, about he human microbiome. Some scientist now believe we are 10 % human, and the other 90% are microbes including huge amounts of good and bad bacteria, yeasts and even viruses, all controlling our own self. It is slowly becoming apparent that out gut is as intelligent as our brains, and some even think more so. So much to say that our gut controls what we think, say and do. Managing our hormones amongst other things, therefore all our moods, thoughts, mental clarity as well as our health in general.
I have been including daily probiotics and prebiotics into my daily diet for some time now. Making my own probiotic Kefir, and eating others such as fermented Sauerkraut and Tofu, Kimchi and trying Kombucha drinks to introduce new bacteria into my gut. And adding some prebiotics too, to naturally help stimulate growth of any good bacteria in my gut.
SO WHAT ARE PROBIOTIC AND PREBIOTIC FOODS? Remember what I said earlier, Probiotics introduce new gut bacteria, and Prebotics feed the gut bacteria, acting like a fertiliser.
There are supplements that mean you can pop a pill to add Prebiotics and Probiotics to your diet. But I believe in food and adding them the natural way. I thought I would show you my fridge and food cupboards and walk you through some ingredients...
PROBIOTIC - KEFIR
The Kefir I make is made with raw milk and Kefir grains (live bacteria). You need to store it in a glass jar as the bacteria can eat into plastic containers, and only use stainless steel or plastic utensils to stir or serve, as aluminium, brass, iron and copper can react to the acid in the Kefir which isn't great for us. I bought this little Kefir making pack from Kerfirko which really does the job. I use about 1 large tablespoon of grains to start with about half a pint of milk. This is 2 servings. Put them together in an aired jar and leave on side for 24 hours for it to ferment. You may see separation form and it go lumpy. Then strain it and drink it (its a bitter sour creamy tastes, not to everyone's taste) I add it to my morning veggie shake. Some people add berries and such and blend to a berry milkshake. |
Then I keep the second portion in the fridge till the next day. And so the cycle goes. The grains will grow. They multiply as they are live bacteria living of the milk.
You can also buy ready made Kefir from more and more supermarkets now if you prefer.
Note - If you don't need them for a while, still store them in some milk as they need it to live and feed on. Look after them, and they will look after you!
You can also buy ready made Kefir from more and more supermarkets now if you prefer.
Note - If you don't need them for a while, still store them in some milk as they need it to live and feed on. Look after them, and they will look after you!
PROBIOTIC - FERMENTED RAW SAUERKRAUT
Sauerkraut is shredded cabbage which has been left to ferment in salted water, and stored in an air tight jar to allow the various lactic acid bacteria to develop and ferment. You can let them ferment for as long as you want, days, weeks or months in some cases, although most people probably leave it a week or two. I have to confess, I haven't yet made my own, as I have found some great off the shelf sauerkraut. Please note - Pickled sauerkraut bought in most supermarkets are not raw nor generally fermented. These have been heat treated or 'pasteurised' for longer shelf life and to actually kill the bacteria to aid long term shelf storage but in this process also kills all the good bacteria and most nutrients too . Hurly Burly sell a raw slaw that is great and won't break the bank, and Loving Foods sell a whole range of Sauerkraut, Kombucha and Kimchi on the site if you fancy trying a few natural pre made Probiotics. |
This meal I had in the picture is some avocado with a cold cooked salmon that I submerged in a lemon, salt, honey and thyme mix for 24 hours for it to cold cook. No heat means all its natural nutrients were in tact. And then I topped it with some Sauerkraut to finish. A lovely fresh summer meal.
PROBIOTIC - KIMCHI
Kimchi is a pickle that originally comes from Korea. It is a fermented pickle make with various vegetables like cabbage, radishes, onions, garlic, and is often flavoured with turmeric and chilli and other spices. I have tried a few and some did make me wince (face scrunched up!) but some where tasty like the one in the picture and is lovely with cheese or a good sausage like a spicy chutney. My favourites have been from Culture Collective and Loving foods so far. It is pretty much made the same as sauerkraut. With the various ingredients added to a brine mix in an airtight jar and left to ferment for a number of days, weeks or months. I think for some it would probably be more flavoursome than just a sauerkraut as it has a little more taste and a bit of a kick. |
PROBIOTIC - KOMBUCHA
Kombucha is a fermented brew and a type of tea. There are a lot of ready brewed bottles that are started to be sold in various supermarkets. They can be a little steep cost wise but shop about. And there is some lovely ready made flavours out there too. I tried a ginger flavoured one from Waitrose made by Rude Health and it was delish. It should have a little fizz to it, so those who do home brew it do tend to treat it like a social drink or with meals and it does taste good. The fermentation process can make it slightly alcoholic. And if you are tea-total like me, it feels like a bit of a naughty but nice treat to have when friends are over, or a Saturday night watching Netflix. Makes me feel all grown up! |
There are a number of Kombucha starter kits out there is you want to brew your own. Supplying the jars, the weave cloth, plastic or wood stirring utensils, and the Kombucha SCOBY which stands for 'symbiotic colony of bacteria and yeast' and is your little family of yeast and bacteria that ferments the Kombucha. It is just like brewing a home beer, but with health benefits too!
There are number of other Probiotics out there, this are just some of my favourites. There is also small number of probiotics in raw dairy, however to maximise them and to make then grow you need to encourage these to grow by adding the grains to make Kefir drinks or Kefir yogurts to maximise their benefits.
There are number of other Probiotics out there, this are just some of my favourites. There is also small number of probiotics in raw dairy, however to maximise them and to make then grow you need to encourage these to grow by adding the grains to make Kefir drinks or Kefir yogurts to maximise their benefits.
PROBIOTIC - APPLE CIDER VINEGAR
Apple Cider vinegar is a fermented food and its in organic state is thought to have many gut healing properties. Some do argue that it is more a prebiotic than a probiotic, but as its fermented, I'm adding it to the pro's!
Although not thought to be as effective as some of the other probiotics mentioned above. Fermented foods are one source of these helpful bacteria. During fermentation, bacteria feed on sugars and starches in foods — apples, in the case of apple cider vinegar. This causes the bacteria to grow and multiply. Not all apple cider vinegar is the same, however. Unpasteurised, unfiltered apple cider vinegar still contains the "mother." This dark, cloudy substance you can sometimes see at the bottom of the bottle is the collection of bacteria and yeast created during fermentation. This is the one use as I have found it to to be the best tasting one. It can be taken as a spoonful a day or added to salads and coleslaw, and many other recipes. |
EXAMPLES OF PREBIOTICS
Pictured above is a selection of Prebiotic foods in my cupboard. They are generally high fibre high nutrient rich foods that leans them towards being prebiotic. Natures fertilisers! Click on any picture to find Healthlines list of their choice of best prebiotic foods, and see my summary below of mine -
Chicory Root - Massively high in fibre, around 50% of it is fibre, so helps constipation, and also aids fat absorption during digestion. Some countries grind it down and drink it like coffee. I add a spoonful to my turmeric and ginger latte I have most evenings.
Jerusalem Artichokes - These seem to be a favourite on all prebiotic best of listings. Massively high in inulin fibre at 76%, which increases good bacteria in the colon. I can't think of any other prebiotic higher than this per gram. They are also high in thiamine (Vitamin B1) and potassium too. It helps the immune system and nervous system. I add these raw to my morning veggie shake. But they can be roasted or sauteed, and are very much to be treated like parsnips or potatoes.
Dandelion Leaves - fresh and dried - Again, high fibre so helps constipation, improves immune system, reduces inflammation, and is believed to help lower LDL cholesterol. I use the fresh greens as salad leaves, and the dried I add to my veggie morning shake. The leaves can be slightly sour. But I make a cider vinegar, olive oil, lemon, and honey and mustard dressing to drizzle on them, which makes them delish! The bitter sweet mix works well like it does with most salad leaves. They are hard to find to buy..so go into your garden and pick them!
Chia Seeds - Chia seeds are some of the best plant sources of anti-inflammatory omega-3 fat known as alpha-linoleic acid (ALA), these are normally found in oily fish. These are full of prebiotic soluble fibres and help repair gut lining. I soak these in coconut milk and honey overnight sometimes, as they swell and set. Then I have them as a dessert or breakfast.
Tiger Nuts - Are not actually a nut but a tuber, so grows underground like a root plant. So its more a vegetable and can be eaten by people with nut allergies, as it isn't a nut. It is sweet to eat, and I often eat them out the bag, although they can make your jaw ache, but are terrible moreish! They are anti-bacterial fighting salmonella and E-coli to name a few. Very high in fibre and another great anti-oxidant. They can be made into a sweet milk too. But soaking them in water for around 24 hours and then squeezing out all the fluid in a mesh cloth. Then the fluid is drunk and is like a sweet milk full of rich fibre goodness, and tastes great.
Burdock Root - Like the rest, this also aids the immune system, high in various fibres and helps constipation, (as you've probably seen a pattern forming in my choice of prebiotics!) It also is an antioxidant and helps lower blood sugars. This gets added each morning to my veggie shake.
Green Blends - a mix of Spirulina, Wheat grass, Chlorella, Matcha and Green Tea - All these have health benefits and I bought this mix when I went looking to buy a spirulina product. I figured I'd buy a mixed green blend to get a little bit of everything. Spirulina and Chlorella are both blue green algae. So basically a seaweed, with massive health benefits.
This is a quote about spriulina in the Journal of Microbiology and Experimentation document 'It contains 78% proteins, vitamins, 4-7% lipids (fats), minerals, carbohydrates and some natural pigments. Due to the presence of these phytonutrients, it has corrective properties against several diseases like cancer, hypertension, hypercholesterolemia, diabetes, anaemia etc. Research studies have reported that the extracellular products produced by Spirulina platensis significantly promotes the growth of lactic acid bacteria such as Lactococcus lactis, Streptococcus thermophilus, Lactobacillus casei, Lactobacillus acidophilus, and Lactobacillus bulgaricus.' .....WOW....these is recognised as as a fabulous prebiotic which helps growth of a range of gut bacteria. Stick it straight in my shake! However...I should mention, don't use much, I use half to a full teaspoon of this powder as it is very concentrated and also tastes pretty crap and can overpower the food or shake you put it in and make it undrinkable. So, be careful and use sparingly!
My favourite - Dark Chocolate over 80% or cocoa - Flavanol rich and is great for the heart and cardiovascular system, it helps to lower LDL cholesterol and can lift your mood. I have about two Lindt squares of dark chocolate daily with a coffee. Lush!
These are some of the prebiotics I have used for a while or introduced recently. Some prebiotics I have been eating forever, and probably so have you. Such as asparagus, onions, garlic, apples, pears, bananas, leeks and such, so some don't need to be so unusual, however, the key to a good gut bacteria is diversity, so eating a range of new foods you may not have had before could very well improve your gut even more. And keep you eating interesting and new.
Chicory Root - Massively high in fibre, around 50% of it is fibre, so helps constipation, and also aids fat absorption during digestion. Some countries grind it down and drink it like coffee. I add a spoonful to my turmeric and ginger latte I have most evenings.
Jerusalem Artichokes - These seem to be a favourite on all prebiotic best of listings. Massively high in inulin fibre at 76%, which increases good bacteria in the colon. I can't think of any other prebiotic higher than this per gram. They are also high in thiamine (Vitamin B1) and potassium too. It helps the immune system and nervous system. I add these raw to my morning veggie shake. But they can be roasted or sauteed, and are very much to be treated like parsnips or potatoes.
Dandelion Leaves - fresh and dried - Again, high fibre so helps constipation, improves immune system, reduces inflammation, and is believed to help lower LDL cholesterol. I use the fresh greens as salad leaves, and the dried I add to my veggie morning shake. The leaves can be slightly sour. But I make a cider vinegar, olive oil, lemon, and honey and mustard dressing to drizzle on them, which makes them delish! The bitter sweet mix works well like it does with most salad leaves. They are hard to find to buy..so go into your garden and pick them!
Chia Seeds - Chia seeds are some of the best plant sources of anti-inflammatory omega-3 fat known as alpha-linoleic acid (ALA), these are normally found in oily fish. These are full of prebiotic soluble fibres and help repair gut lining. I soak these in coconut milk and honey overnight sometimes, as they swell and set. Then I have them as a dessert or breakfast.
Tiger Nuts - Are not actually a nut but a tuber, so grows underground like a root plant. So its more a vegetable and can be eaten by people with nut allergies, as it isn't a nut. It is sweet to eat, and I often eat them out the bag, although they can make your jaw ache, but are terrible moreish! They are anti-bacterial fighting salmonella and E-coli to name a few. Very high in fibre and another great anti-oxidant. They can be made into a sweet milk too. But soaking them in water for around 24 hours and then squeezing out all the fluid in a mesh cloth. Then the fluid is drunk and is like a sweet milk full of rich fibre goodness, and tastes great.
Burdock Root - Like the rest, this also aids the immune system, high in various fibres and helps constipation, (as you've probably seen a pattern forming in my choice of prebiotics!) It also is an antioxidant and helps lower blood sugars. This gets added each morning to my veggie shake.
Green Blends - a mix of Spirulina, Wheat grass, Chlorella, Matcha and Green Tea - All these have health benefits and I bought this mix when I went looking to buy a spirulina product. I figured I'd buy a mixed green blend to get a little bit of everything. Spirulina and Chlorella are both blue green algae. So basically a seaweed, with massive health benefits.
This is a quote about spriulina in the Journal of Microbiology and Experimentation document 'It contains 78% proteins, vitamins, 4-7% lipids (fats), minerals, carbohydrates and some natural pigments. Due to the presence of these phytonutrients, it has corrective properties against several diseases like cancer, hypertension, hypercholesterolemia, diabetes, anaemia etc. Research studies have reported that the extracellular products produced by Spirulina platensis significantly promotes the growth of lactic acid bacteria such as Lactococcus lactis, Streptococcus thermophilus, Lactobacillus casei, Lactobacillus acidophilus, and Lactobacillus bulgaricus.' .....WOW....these is recognised as as a fabulous prebiotic which helps growth of a range of gut bacteria. Stick it straight in my shake! However...I should mention, don't use much, I use half to a full teaspoon of this powder as it is very concentrated and also tastes pretty crap and can overpower the food or shake you put it in and make it undrinkable. So, be careful and use sparingly!
My favourite - Dark Chocolate over 80% or cocoa - Flavanol rich and is great for the heart and cardiovascular system, it helps to lower LDL cholesterol and can lift your mood. I have about two Lindt squares of dark chocolate daily with a coffee. Lush!
These are some of the prebiotics I have used for a while or introduced recently. Some prebiotics I have been eating forever, and probably so have you. Such as asparagus, onions, garlic, apples, pears, bananas, leeks and such, so some don't need to be so unusual, however, the key to a good gut bacteria is diversity, so eating a range of new foods you may not have had before could very well improve your gut even more. And keep you eating interesting and new.