7 min
Foods rich in probiotics and prebiotics: benefits and sources
Presented as real gems for our intestines, probiotics and prebiotics continue to attract attention.
Easy to find on the market, ready to be consumed as a cure, did you know that these are first found on our plate? 🍛
Our daily diet is naturally full of foods rich in probiotics and prebiotics , to the delight of our intestinal flora.
So, where to find them precisely and how to ensure a sufficient supply? 🧐
Look no further, we are here to enlighten you.
I. Understanding prebiotics and probiotics
Before discovering foods rich in probiotics and prebiotics, a little reminder is welcome. Indeed, understanding these key terms is essential to fully understand the benefits they provide to our intestinal flora.
Here we go ? Let's go. 🚗
1) What are probiotics and what are they used for?
Probiotics, a variety of microorganisms naturally present in our body, offer many benefits for our body. They include beneficial bacteria as well as yeasts and fungi. Together, they constitute the microbiota, the largest of which resides in our digestive system, housing approximately 100,000 billion bacteria, also called the intestinal flora.
These microscopic allies benefit digestion, soothe gastrointestinal problems (they can be super effective in cases of constipation , for example) and stimulate our immune system.
In recent years, researchers have also observed a correlation between probiotics and skin problems , as well as low morale .
1) What are prebiotics and what are they used for?
Prebiotics are special fibers that are very important in our intestine. Their role ? Feeding the friendly bacteria that already reside there.
As elements favorable to bacterial growth, prebiotics maintain a harmonious balance at the heart of our intestinal flora. These fibers act as "superfuels" for our microbial companions, thus optimizing our digestion and contributing to the activity of our immune system. 💪
We therefore better understand the importance of integrating foods rich in probiotics and prebiotics into our daily lives.👌🏽
II. Differentiate between probiotics and prebiotics
Probiotics, prebiotics, which one helps our intestinal flora to stay balanced and which one serves as food for the other? It's not always easy to find your way around and know how to differentiate them.
1) The key differences between probiotics and prebiotics
Probiotics are live microorganisms, such as specific strains of bacteria and yeast, deliberately introduced into the digestive system to balance microbial flora and support defense mechanisms.
Prebiotics are non-digestible dietary fiber compounds, which do not undergo enzymatic degradation in the small intestine. Their arrival at the colon creates a nourishing environment for the beneficial bacteria already residing in our digestive system.
These microorganisms take over prebiotics, ferment them, and produce essential metabolites such as short-chain fatty acids, which are beneficial for intestinal balance and that of the body.
2) Why consume probiotics and prebiotics?
Judiciously integrating foods rich in probiotics and prebiotics into our plate generates a multitude of benefits. They contribute to good digestion and promote optimal absorption of nutrients.
Consequences ? Reduction of digestive discomfort for optimal digestion.
Prebiotics and probiotics ensure the balance of our intestinal flora, generating positive effects on the immune system, for example.
And, who says efficient immune system, says better resistance to infections. 🛡
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III. Foods rich in probiotics
When we talk about foods rich in probiotics and prebiotics , the first that comes to mind is yogurt. But before diving head first into all the yogurts in the refrigerator, let's not forget that each food harbors its own small microorganisms, very important for the diversity of our intestinal flora.
The trick is to vary the food sources of probiotics.
👉 And if you want to know which is the best probiotic, you can consult our article on the subject.
1) Probiotic foods to favor 🔝
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Natural Yogurt: Your mother or grandmother 👵🏻 may have already recommended that you consume it during a course of antibiotics, and for good reason, it is a star among foods rich in probiotics. Although this advice cannot entirely prevent digestive discomfort associated with taking antibiotics, yogurt (including Greek yogurt) remains a valuable source of probiotics thanks to its active cultures, including Bifidobacterium and Lactobacillus.
Sauerkraut: From the fermentation of cabbage 🥬, sauerkraut is a nugget of Lactobacillus (Lactobacillus plantarum and L. cucumeris) which will take care of your intestinal microbiota.
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Kefir: Kefir is obtained by fermenting kefir grains in milk 🥛, creating a slightly effervescent drink rich in probiotics. With its multiple bacterial and yeast strains, it is a powerful asset for healthy intestinal flora.
We can also count on fermented pickles, mozzarella, kombucha, miso, tempeh, or lassi for example (Indian drink).
2) Recipes promoting the consumption of probiotics: ideas for integrating these foods into your daily diet 📆.
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Refreshing Lassi: mix natural yogurt (or fermented milk) with water, sugar, fruit and spices and that's it!
Salad 🥗: Add a touch of spice to your salads by incorporating sauerkraut or other fermented vegetables.
Marinades: use kefir to marinate your meats or vegetables before cooking (Oh what a great idea!).💡
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Kombucha: Enjoy a bottle of kombucha as a refreshing alternative to traditional soft drinks.
Tempeh: incorporate tempeh into a curry, salad or wrap.
Fermented vegetable spread on toast or crackers for a quick and tasty snack.
IV. Foods rich in prebiotics
Unlike probiotics, prebiotics are very easily found in our everyday foods, especially in fiber.
☝🏼️ But be careful, fiber does not necessarily rhyme with prebiotics. In fact, fibers considered prebiotics are specific fibers that are not digestible by our enzymes, serving as a feast for the good bacteria in our intestine. 🦠
1) List of prebiotic foods to include:
To help you consume more prebiotics, here is a small list of foods that contain them:
Condiment vegetables: Garlic and onions. They are rich in fructans (inulin), a valuable fiber composed of fructose and glucose, which feeds beneficial bacteria.
⚠️ Warning all the same: these same fructans can cause digestive disorders and are precisely part of FODMAPS.Fruits are good sources of prebiotics: fructo-oligosaccharides (another category of fructans) for bananas or pectin for apples. 🍎
Seeds and cereals: Oats, wheat, psyllium, barley, flax…
Green vegetables: asparagus, leeks, artichokes… 🥬 These green, crunchy vegetables are excellent prebiotics.
Chicory: Chicory is a concentrated source of inulin, a prebiotic that treats your gut bacteria.
2) Prebiotics throughout the day
Integrating foods rich in prebiotics into your diet is a piece of cake 🍰! Here are our ideas for all meals of the day:
Breakfast :
Oat Porridge. Make a hot porridge using oatmeal and banana pieces.
Lunch :
How about a balanced salad combining nectarines, mozzarella, fresh lemon juice zest, basil, red onion, tarragon and flax seeds?
To taste :
A little banana smoothie 🍌 perhaps?
Pssst: For all those with a sweet tooth, you can add a spoonful of peanut butter to your smoothie. Mmh so good! 😋
Also think about tzatziki toast, this preparation made from garlic, Greek yogurt, cucumber and mint ticks all the boxes: foods rich in prebiotics and probiotics are there.
Aperitif:
“Bruschetta per favore!”🤌🏼 Rub some garlic on small slices of toast (feel free to leave a few pieces) then drizzle with a drizzle of olive oil. Enhance according to your taste: mozzarella, feta or fresh goat's cheese, fresh or candied tomatoes, grilled peppers...
Dinner :
Accompany your kefir-marinated meat with a stir-fry of vegetables: asparagus, leeks, onions, carrots... Add garlic for flavor and an extra dose of prebiotics.
V. Food supplements rich in probiotics and prebiotics
Although foods rich in probiotics and prebiotics are naturally present in our diet, factors such as stress, antibiotics or even an unbalanced diet can upset the delicate balance of our microbiota → SOS supplements !
Food supplements rich in probiotics offer a targeted and practical solution to strengthen and preserve the balance of our intestinal flora.
Our Probio Formula brings together six natural microbiotic strains dosed at 60 billion CFU ( Colony Forming Unit ), thus creating an ideal composition to promote optimal gastrointestinal function.
Our vegetable capsules 💊 are DR Caps® gastro-resistant capsules, which protect microorganisms from stomach acidity, thus guaranteeing their effectiveness.
Easy to integrate into your daily routine, two capsules per day are enough.
When ? Preferably during breakfast.
The recommended duration of the treatment is one month, with the possibility of repeating it several times a year depending on your needs.
☝🏼️ Please note : Even one-off use over a period of at least 7 days can provide benefits.
VI. Digestive comfort begins on the plate 🍽️
Ultimately, everything you need to pamper your intestinal flora is already on your plate. It is in your daily diet that foods rich in probiotics and prebiotics are hidden. However, if you need a little extra boost or are targeting specific strains, dietary supplements are there to answer the call.
Continue to adopt a healthy diet, vary your recipes and above all, listen to your body.
We don’t know about you, but it made us hungry! 😋
Eloise Dubois-Gaché - Naturopath
Naturopath and FENA certified
Thanks to her solid experience in different herbalists, Eloïse includes, if necessary, complete and precise advice in phytotherapy, aromatherapy, gemmotherapy and micro-nutrition when setting up a personalized and adapted lifestyle program to everyone.
