THE TOP 10 FOODS TO EAT IF YOU WANT A HEALTHY GUT

Runner's World (UK) - - THE DIGESTION QUESTION -

1 / GAR­LIC

A nu­tri­ent-packed pre­bi­otic with an an­tiox­i­dant punch, plus al­licin, which has been linked with im­proved cir­cu­la­tion, heart health and boost­ing im­mu­nity

2 / BA­NANAS

These pre­bi­otic pow­er­houses feed your gut while top­ping up your potas­sium, mak­ing them the per­fect pre- or post-ex­er­cise snack for run­ners.

3 / AS­PARA­GUS

Rich in the pre­bi­otic fi­bre in­ulin, plus fo­late, an­tiox­i­dant vi­ta­mins A, C and E, and vi­ta­min K. The less you can cook it, the more fi­bre it re­tains.

4 / NAT­U­RAL YO­GHURT Full or pro­bi­otic ‘live’ bac­te­ria. It’s thought pro­bi­otics can boost bac­te­ria num­bers and also im­prove the func­tion of what’s there.

5 / FER­MENTED VEG­ETA­BLES (PICK­LES) Lacto-fer­men­ta­tion in­volves soak­ing veg­eta­bles in their own juice or brine and al­low­ing bac­te­ria to grow. 6 / JERUSALEM AR­TI­CHOKES These knob­bly, pre­bi­otic roots can be used any way you’d use pota­toes but have a lower gly­caemic in­dex (GI), so fill you up for longer. 7 / KE­FIR A pro­bi­otic live yo­ghurt drink made by fer­ment­ing ke­fir ‘grains’ with dairy or plant/nut milk. Add to smooth­ies, soups and fruit; it’s great with lemon as a salad dress­ing. 8 / NUTS AND SEEDS Our mi­crobes feed off the fatty acids and polyphe­nols in nuts (and olive oil). Polyphe­nols help the mi­cro­biome to di­ver­sify and flour­ish. 9 / MISO A paste made by fer­ment­ing soy beans, bar­ley and brown rice that has pre­bi­otic and pro­bi­otic qual­i­ties. Use in savoury dips, dress­ings and soup. 10 / KOM­BUCHA A fer­mented tea drink with a vine­gary taste. Can be home-brewed us­ing black or green tea, sugar and a SCOBY (sym­bi­otic colony of bac­te­ria and yeast).

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