The foods that will help maintain a healthy digestive system

In recent years, there has been a growing understanding that the health of the digestive system does not depend only on what we eat – but also on what lives inside us. The microbiome (the population of friendly bacteria in the gut), affects digestion, the immune system, mood and even body weight. To keep it balanced, it is important to know not only theProbioticsa well-known term that makes us think of yogurt and food supplements, but also thePrebioticswhich has significant effects on the digestive system.

Probiotics is a concept that indicates live, “good” bacteria that reach the intestine and contribute to the balance of the microbiome. They aid in digestion, prevent the growth of harmful bacteria, contribute to strengthening the immune system and may even affect mood. Conversely, prebiotics is a term that describes dietary fibers that are not digested, but serve as food for the probiotic bacteria. That is, they are the “fuel” that feeds the good bacteria and allows them to thrive. A combination of the two in the diet is called Synbiotics – An approach that strengthens the bacterial population and also supports it over time.

Where are probiotics in food??

Probiotic bacteria are mainly found in fermented foods, where a natural process of bacterial growth occurs:

• Natural yogurt (unsweetened): contains lactobacillus and bifidobacterium bacteria.
• Kefir: Fermented milk drink, rich in probiotics.
• Natural sauerkraut (unpasteurized): source of live bacteria.
• Kimchi: a Korean dish of fermented vegetables.
• Miso and Tampa: Fermented soy products.
• Natural apple cider vinegar (Unfiltered): May contain probiotic bacteria.

It is important to note: products that have undergone pasteurization or high heating lose the living bacteria in them, so natural and non-industrial versions should be preferred.

Where are prebiotics??

Prebiotics are a type of dietary fiber, mainly inulin and fructooligosaccharides (FOS), found in plant foods:

• Garlic and onion: rich in inulin.
• Fennel, Jerusalem artichoke, asparagus: Excellent sources of prebiotics.
• green banana: Contains resistant starch that functions as a prebiotic.
• Oatmeal: Rich in beta-glucan, a fiber that supports the microbiome.
• Legumes: Lentils, beans, chickpeas – contain prebiotic fibers.
• Apple with peel: source of pectin, a prebiotic dietary fiber

How to enrich the diet with probiotics in an easy way?

The good news is that you don’t need to change the entire menu – it’s enough to combine a few simple components:

1. Start the day with oats: Porridge with green banana, nuts and cinnamon.
2. Add garlic and onion to the dishes: Both tasty and supports the microbiome.
3. Incorporate legumes at least twice a week: Lentil soup, hummus salad, bean stew.
4. Eat an apple with the skin on as a dessert or snack.
5. Make a salad with Jerusalem artichoke – Fresh or lightly cooked.

Should I take supplements??

Probiotic and prebiotic supplements are available on the market, but are not always necessary. Studies show that a diet rich in natural foods satisfies most needs. However, in certain medical situations, such as after antibiotic treatment, irritable bowel syndrome or inflammatory bowel diseases – supplements may be helpful, but even in this case a qualified medical professional should be consulted.

Bottom line: a combination of probiotic foods (which provide the body with good bacteria) with prebiotic foods that nourish them, contributes to the balance of the microbiome, improves digestion, strengthens the immune system and even affects the mood. The way there is not complicated: natural yogurt, garlic, oats, legumes and an apple – they are just part of the solution. A varied diet, rich in fiber and live foods, is the key to health from the inside.

Michal Sukman, Central District Dietician at Maccabi Health Services