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Bloating, diarrhea, constipation, heartburn, nausea, and other GI problems are far too common. A 2018 survey of over 71,000 participants suggests nearly 2/3 of Americans suffer from GI problems in a week. [1] We need to learn more about taking care of our gastrointestinal system! We love our kombucha, but there’s more to a healthy gut than just adding probiotics to your diet. Including prebiotic foods along with practicing healthy gut habits is essential for a thriving microbiome. Ultimately, it can reduce GI stress.

Wait, What’s the Difference Between Prebiotics and Probiotics?

Many of you have heard of probiotics, which are standard in the natural health realm. They are often recommended after taking a round of antibiotics, and yogurt brands tout their ability to keep you regular. Probiotics are live organisms that can come in capsule form or piggyback on some of your favorite foods. These microbes add to the microbiome of many bacteria and fungi in your gut. If you are drinking kombucha, you are very familiar with the benefits of these bacteria, but you might not have heard of prebiotics.

Prebiotics are fibers found in several foods, but you wouldn’t be able to digest those fibers without the help of bacteria in your gut. Those beneficial microbes in your gut love them. Prebiotics allow those good bacteria to grow and thrive. So, by eating prebiotics, you are helping to create an excellent environment for those good microbes. So, drink your kombucha and eat your prebiotic foods so they are happy when those probiotics get to your GI. They can thrive and grow in numbers, keeping the harmful bacteria from overtaking your healthy gut.

Potential Health Benefits of Prebiotics and a Healthy Gut

As you can imagine, including prebiotics in your diet has many potential health benefits. They can support a healthy gut, which could mean a healthier GI and numerous health benefits, including not having those GI problems that so many Americans report. A balanced microbiome and a diet that includes prebiotics could have benefits like:

  • Improved Digestion
  • Increased Mineral Absorption
  • A Supported Immune Response
  • Healthy of Cells of the Intestinal Lining
  • Reduced Allergies
  • Better Metabolic Health

Prebiotic Foods to Add to Your Healthy Diet

Most people do not get enough prebiotic foods in their diets, even though they are very plentiful. Many prebiotic foods contain great nutrients and fiber that can help support a healthy lifestyle. It’s essential to get a good variety of whole organic foods while avoiding allergies. Here are some common prebiotic foods you can easily add to your diet.

Prebiotic Foods:

  • Jerusalem Artichoke
  • Onions
  • Chia Seeds
  • Garlic
  • Leeks
  • Asparagus
  • Chicory Root
  • Dandelion Greens
  • Bananas
  • Apples
  • Seaweed
  • Walnut
  • Lentils
  • Cabbage
  • Oats
  • Flaxseed
  • Legumes
  • Grapefruit
  • Psyllium Husk

5 Recipes with Gut-Healthy Prebiotic Foods

  1. Maple Pecan Baked Oatmeal
  2.  Bulgarian Lentil Soup
  3. Cabbage Soup
  4. Cookie Dough Hummus
  5. Chia Pudding

Take Care of Your Gut

Eating prebiotic foods is important for improving and maintaining gut health, but that doesn’t mean you don’t have to avoid other harmful gut habits. A probiotic or a prebiotic won’t fix a gut that is being abused by inflammatory foods or harmful chemicals. Those inflammatory foods include dairy, soy, wheat, sugar, processed foods, and, of course, your food allergies.

If you regularly experience GI problems, you are probably experiencing other health concerns as well. If you feel like you are doing all the right things, like eating prebiotics and probiotics while taking care of your gut, but still experiencing GI concerns, then it is time to talk to a proficient provider for an assessment to see if further testing is necessary.

Too many people experience regular GI concerns. Just because your health problems are common doesn’t mean they are normal. Take care of your gut, and it will take care of you. Start by giving it what it needs to thrive, starting with a healthy diet that includes prebiotics.


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Disclaimer: This content is for educational purposes only. It’s not intended as a substitute for the advice provided by your Wellness Way clinic or personal physician, especially if currently taking prescription or over-the-counter medications. Pregnant women, in particular, should seek the advice of a physician before trying any herb or supplement listed on this website. Always speak with your individual clinic before adding any medication, herb, or nutritional supplement to your health protocol. Information and statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease.

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