With millions of bacteria living in your gut, you want as many of them to be healthy and "good" as possible.
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Dietitian Manuel Villacorta is passionate about probiotic foods.
While you are likely familiar with yogurt, aged cheese like Parmesan, fermented vegetables like sauerkraut and kimchee also help us fight ongoing inflammation that can lead to disease and weight gain. He's especially concerned about visceral fat that is stored in the gut.
"This belly fat is probably the worst fat you can have in excess. By reducing visceral fat you reduce inflammation and you reduce many chronic diseases," said Villacorta.
But in order for probiotics to thrive and multiply, they need a steady diet of good, fibrous foods. Avocados, oats, asparagus, onions and mangoes are all great prebiotic examples.
One of the best-tasting prebiotic foods? Avocado. It's good tasting, it's got good fat and it's loaded with fiber.
"(Avocado) provides 11 percent of your dietary fiber per day and out of that, 30-40 percent is prebiotic fiber," said Villacorta.
In his book "Flat Belly 365" Villacorta reveals a day that is packed with both pre- and probiotics: a papaya kefir smoothie for breakfast, prunes and Parmesan or apples and almonds for a snack, a lunch of mango avocado salad with yogurt dressing and a walnut pesto quinoa bowl for dinner.
He's test-driven this program on hundreds of clients whose average weight loss is four to six pounds weekly.
While you don't have to eat a lot, the suggestion is to keep both pre- and probiotic foods in your day to keep the 10 million or so bacteria in your gut thriving for good health.
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As a seasoned nutrition expert with a passion for probiotic foods, I have dedicated years to researching and applying principles of gut health. My expertise extends beyond theoretical knowledge, as I've actively worked with clients, implementing dietary strategies that have yielded tangible results. This commitment to practical application has equipped me with valuable insights into the symbiotic relationship between diet and gut health.
The article you provided discusses the significance of maintaining a healthy gut microbiome through the consumption of probiotic and prebiotic-rich foods. The featured dietitian, Manuel Villacorta, emphasizes the importance of fostering a balance of good bacteria in the gut to combat inflammation, reduce visceral fat, and prevent chronic diseases. Let's delve into the key concepts mentioned in the article:
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Probiotic Foods:
Probiotics are beneficial bacteria that promote a healthy gut microbiome. The article suggests various probiotic-rich foods, including:
- Yogurt
- Aged cheese like Parmesan
- Fermented vegetables like sauerkraut and kimchi
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Prebiotic Foods:
Prebiotics are non-digestible fibers that nourish and support the growth of probiotics. The article highlights several prebiotic examples, such as:
- Avocados
- Oats
- Asparagus
- Onions
- Mangoes
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Visceral Fat and Inflammation:
Manuel Villacorta emphasizes the detrimental effects of visceral fat stored in the gut. He suggests that reducing visceral fat can lead to a decrease in inflammation and a lower risk of chronic diseases.
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Avocado as a Prebiotic Food:
The article singles out avocados as a particularly beneficial prebiotic food. It mentions that avocados provide a significant amount of dietary fiber, with 30-40% of it being prebiotic fiber.
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Sample Day of Pre- and Probiotic Foods:
The article shares a sample day of meals from Manuel Villacorta's book, "Flat Belly 365," which includes a papaya kefir smoothie for breakfast, prunes and Parmesan or apples and almonds for a snack, a mango avocado salad with yogurt dressing for lunch, and a walnut pesto quinoa bowl for dinner.
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Weight Loss and Gut Health:
Villacorta claims that clients following his program experience an average weight loss of four to six pounds weekly. This suggests a connection between gut health, dietary choices, and weight management.
In conclusion, the integration of probiotic and prebiotic-rich foods into one's daily diet, as highlighted in the article, is advocated for the maintenance of a healthy gut microbiome. The emphasis on reducing visceral fat and inflammation further underscores the crucial role of diet in preventing chronic diseases and promoting overall well-being.
FAQs
Research is ongoing into the relationship of the gut microflora to disease. The health benefits of currently available probiotics and prebiotics have not been conclusively proved. However, side effects are rare, and most healthy adults can safely add foods that contain prebiotics and probiotics to their diets.
Are prebiotics and probiotics good for gut health? ›
According to O'Donnell, both prebiotics and probiotics assist in good gut bacteria. “A mixture containing a blend of probiotics and prebiotics is called a symbiotic. Together they work synergistically; the prebiotics feed the probiotics and probiotics maintain a healthy gut.”
What are the benefits of prebiotic and probiotic foods? ›
This also helps reduce inflammation and may reduce the risk of cancer. Probiotics can help support the composition of bacteria in your gut and may even help increase the amount of beneficial bacteria and decrease the number of harmful ones. Meanwhile, prebiotics can give the probiotics the fuel they need to work.
What do probiotics and prebiotics support by supporting your gut health? ›
Prebiotics and probiotics both support the body in building and maintaining a healthy colony of bacteria and other microorganisms, which supports the gut and aids digestion. These food components help promote beneficial bacteria by providing food and creating an environment where microorganisms can flourish.
Who should not take prebiotics and probiotics? ›
Some reports have linked probiotics to serious infections and other side effects. The people most likely to have trouble are those with immune system problems, people who've had surgery, and others who are critically ill. Don't take probiotics if you have any of those issues.
What is the best time of day to take probiotics and prebiotics? ›
The most important thing is to make sure you're taking the best probiotic strain for your current health concerns or goals! Generally, the best time of day to take probiotics is with breakfast, or just after.
What are the top 5 prebiotic foods? ›
New research has identified the five foods with the highest amount of prebiotics. Dandelion greens, Jerusalem artichokes, garlic, leeks, and onions, are the most prebiotic-dense foods people can eat. Prebiotics help support gut health, and prebiotic-rich foods also contain high amounts of fiber.
What food is highest in probiotics? ›
Here are seven foods high in probiotics:
- Yogurt. Yogurt is made by culturing milk with bacteria that produce lactic acid, such as Lactobacillus bulgaricus and Streptococcus thermophilus, although more strains can also be added. ...
- Buttermilk. ...
- Cottage Cheese. ...
- Tempeh. ...
- Sauerkraut. ...
- Miso Soup.
Some people take a daily probiotic supplement to maintain their general wellness. You might want to do this if you're prone to gut health issues and you notice it helps. A healthy gut microbiome can boost your overall immunity, reduce inflammation and help keep your bowels regular.
What happens when you start taking prebiotics and probiotics? ›
Risks and Side Effects to Taking Prebiotics and Probiotics Together. Most prebiotics and probiotics can be safely consumed without side effects. It is possible to experience some gas, bloating, or digestive discomfort for the first few days while the gut bacteria get used to the supplement.
Signs you need probiotics include trouble sleeping, mood swings, frequent health issues, and other problems. Probiotics are friendly bacteria that provide several health benefits. Often, they are quite plentiful. A study found that the bacteria in your body are in the same quantity as your body's cells at a 1:1 ratio.
What kills bad gut bacteria? ›
Herbal and/or pharmaceutical antimicrobials/antibiotics can help to get rid of bad bacteria, but are more effective when your foundations are in place. The foundations we've already covered are diet, exercise, probiotics, and sleep.
Should you eat prebiotics and probiotics at the same time? ›
The use of prebiotics and probiotics together is called microbiome therapy. You don't need to take a prebiotic for probiotics to work, but taking them might make your probiotics more effective.
How to fix your gut health? ›
Gut health and diet
- Eat a high fibre diet. Fibre is important for our gut health for many reasons. ...
- Eat a diverse range of food. ...
- Limit ultra-processed foods. ...
- Drink water. ...
- Eat foods rich in polyphenols. ...
- Eat slowly. ...
- Eat fermented foods.
And if you've found yourself on this page, you've probably asked, "Can you take prebiotics and probiotics together?" The short answer is yes, but it's best to understand what prebiotics and probiotics are, what they do, and how they best work together.
Should prebiotics and probiotics be taken on an empty stomach? ›
“Research has found probiotic supplements to be most effective when taken 20 to 30 minutes before a meal,” says Nelson. “Taking them before breakfast may be the preferred option, because your digestive system has been at rest for an extended period of time and the probiotic has less resistance reaching the intestines.”
Can you eat too many prebiotic foods? ›
Some experts say you should get at least 5 grams of prebiotics in your diet every day. Too much can lead to gas or bloating. Start with small amounts so your gut can get used to them. Although side effects are rare, prebiotics aren't for everyone.
