How to naturally make pre and probiotics from the foods you eat.
Your gut microbiome gets made and fed by the foods you feed it. The healthiest and easiest way to balance your gut is to eat only vegetables for 2-3 days as a simple, gentle cleanse, then eat the following everyday:
Eat organic vegetables. There are several recipes throughout my blog. A recipes by season section will be posted soon. If organic veggies are not available try to stay away from the dirty dozen list (foods that traditionally have the highest traces of pesticides). For 2020 they are: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes. The clean 15 are also helpful to follow to decide which vegetables to buy organic, versus non-organic. They are: avocado, sweet corn, pineapple, onion, papaya, sweet peas (frozen), eggplant, asparagus, cauliflower, cantaloupes, broccoli, mushrooms, cabbages, honeydew melon, kiwis. My favorite vegetable to promote is broccoli because it's a detoxifying powerhouse. The chemical compounds in broccoli will stay in your body working it's wonders for an entire 48-72 hours after ingestion. It binds to toxins and escorts them out of your body like a security bouncer!
Eat at least one root vegetable everyday such as: turnip, beet, sweet potato, rutabaga, carrot, onion, leek, radish. One of my favorite ways to prepare root vegetables is to roast them. I combine onions, sweet potatoes, turnips, carrots, etc. Cut them up in approximately 1/4-1/2 inch pieces, toss them in olive oil season with salt and pepper and roast them on 400F for about 20 mins. It’s so simple, easy and delicious every time!
Eat at least 2 prebiotics foods a day. They create butyrate which is a short chain fatty acid that will build a strong healthy gut lining. Here is a list of prebiotic foods: seaweed, wheatbran, jicama root, flax seeds, burdock root, apples, oats, barley, bananas, asparagus, leeks, onions, garlic, artichoke, dandelion greens, chicory root, Savoy cabbage.
Following these simple dietary guidelines will create a healthy, robust microbiome, increase dietary fiber which helps with detox, as well as strengthen the immune system. For a fortifying gut lining formula contact our office for total repair of the GI tract.