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PRE-biotics – The Unsung Hero

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“I have heard of probiotics, but what are pre-biotics?”

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Prebiotics are found in fiber rich foods such as fruits, vegetables, and whole grains and serve as food for probiotics.
Probiotics are found in fermented foods such as;
  • sauerkraut
  • kimchi
  • fermented soy products (such as tempeh and miso)
  • yogurt
  • kefir
  • pickles and other fermented vegetables
  • and kombucha tea.
Prebiotics and probiotics work together to support a healthy gut microbiome by promoting healthy bacteria to create an environment that supports healthy digestion. Fore more information about probiotics, read my previous post.

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How Can I Get More Prebiotic Foods in My Diet?

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Prebiotics occur naturally in many foods so people who eat a balanced, diverse diet will get many prebiotics and probiotics naturally.
Prebiotic foods include, 
  • Asparagus
  • Bananas (on the greener side!)
  • Eggplant
  • Garlic
  • Onions
  • Leeks
  • Some greens (such as dandelion greens, endive and radicchio)
  • Jerusalem artichokes (also called sunchokes)
  • Legumes
  • Peas
  • Whole Grains  

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What about Supplements?

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The bacterial balance can be easily be disrupted by a number of factors — even ones we encounter on a daily basis. Eating a diet rich in processed carbohydrates, too much sugar or alcohol, lack of sleep, medication use, certain medical conditions, stress, antibiotic use and even our genetics can affect our gut’s balance which can lead to digestive and other issues.

A prebiotic and probiotic supplement can help tip the balance back in favor of the good bacteria to get our bodies back to balance.

I have tried several different pre and probiotics, but have personally been using BIOHM since dealing with recurrent infections and really like the product because it addresses fungi in addition to bacteria.

You can learn more about the products at http://functionallysimplenutrition.BIOHMHealth.com or feel free to contact me with any questions.

Before starting any new supplements, it is always a good idea to consult with your doctor or qualified registered dietitian so they can advise you on the correct strain and dosage that is right for you. 

 

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”3.25″][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_blurb title=”Citations” _builder_version=”3.22.7″]1. Probiotics: In Depth. (2018, July 31). Retrieved July 2, 2019, from https://nccih.nih.gov/health/probiotics/introduction.htm

2. Bischoff, S. C. (2011). Gut health: A new objective in medicine? BMC Medicine,9(1). doi:10.1186/1741-7015-9-24
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By Functionally Simple Nutrition

Ariana Cucuzza, RDN, LD is the founder of functionallysimplenutrition.com. She is a Registered and Licensed Dietitian Nutritionist specializing in Functional Medicine Nutrition and sports nutrition.

Ariana holds a bachelor’s degree in food and nutrition sciences from Ohio University and went on to complete her dietetic internship at The Cleveland Clinic. She currently serves on the Board of Directors for the Greater Cleveland chapter of the Academy of Nutrition and Dietetics. She also is an active member of the Sports Cardiovascular and Wellness Nutrition (SCAN) and Dietitians in Functional Medicine (DIFM) Practice Groups of the national Academy of Nutrition and Dietetics. She has been featured in Health Magazine, Live Science, Rally Health, YouBeauty, US News & World Report and Cleveland Clinic's Health Essentials as well as live appearances with WKYC news.

In her previous role as a public health and community-based dietitian, she led “food as medicine” initiatives in coordination with health care providers to provide nutritious food to low-income patients with diet-related health challenges. She also led nutrition workshops, cooking demonstrations, and assisted with menu planning for afterschool programs and senior meals.

Ariana enjoys cooking, trying new things, and staying active with yoga and Crossfit!

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