PREBIOTICS and PROBIOTICS

Prebiotics are non-digestible components of food that can improve intestinal health. They stimulate the growth and activity of beneficial bacteria in the colon.

· Onion

· Banana

· Asparagus

· Chicory root

· Maple syrup

· Barley

· Oats

· Garlic

· Jerusalem Artichoke

· Leeks

· Dandelion greens

· Mushrooms

· Rye

· Tomato

Jerusalem Artichoke
The Jerusalem artichoke, otherwise known as a sunchoke, looks similar to ginger root. High in iron, potassium and thiamine, low-fat sunchokes also contain inulin, an indigestible fiber, which feeds the healthy bacteria (lactobacilli) in the intestinal tract. For this reason they are considered a pre-biotic food. People with diabetes can enjoy sunchokes as a potato alternative due to their slow absorption by the body. They can help prevent sharp increases in blood sugar. Choose smooth, clean, unblemished, firm tubers with a minimum of bumps. Just as with potatoes, they can be baked, boiled, steamed, fried, and stewed. The peels are perfectly edible. Suggested spices include cinnamon, nutmeg, cloves, onion, and garlic.

Quinoa Sunchoke Pilaf Salad
Makes 4 servings

1/2 cup quinoa
2 Tbsp oil
1/2 cup chopped onion
1-1/4 cup vegetable (or chicken) broth
3/4 cup chickpeas, cooked
1 cup chopped sunchokes
1/2 cup peas, fresh or frozen
1/4 tsp pepper

Rinse quinoa in a tight-mesh strainer under cool running water to remove the bitter flavor. Heat the oil in a 2-quart saucepan over medium-high heat. Add the rinsed quinoa and cook, stirring, until it cracks and pops, about 3 to 5 minutes. Add the onion and cook, stirring, until the onion is soft. Add the vegetable broth and bring to a boil over high heat. Add the chickpeas, sunchokes, peas, and pepper. Return to a boil; reduce heat and simmer, covered for 20 minutes. Fluff with a fork.

Probiotics are associated with various beneficial effects involving intestinal health. Probiotics have been shown to improve the symptoms of diarrhea, inflammatory bowel disease, food allergy, and lactose mal-absorption.

• Live active cultured yogurt

• Kefir
• Tempeh

• Miso
• Raw Sauerkraut

Other foods that promote a healthy intestine include:

• Dietary Fiber
• Whey Protein Powder with Glutamine
• Green Tea

*Please note - although the foods listed in this handout do contain pre and probiotics, research has not yet determined what portion sizes are most effective for promoting intestinal health.

Source: Montalto M, et al., Probiotics: history, definition, requirements and possible therapeutic applications.

Ann Ital Med Int. 2002 Jul-Sep;17(3):157-65

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