Understanding the role of Prebiotics in foods for Health

Prebiotics in foods are a type of dietary fiber that humans cannot digest but the gut bacteria can. Prebiotic is a source of food for your gut’s friendly bacteria. It is a food which does not get fully digested in the body and reaches the large intestine (commonly known as GUT). The good bacteria in the large intestine eat this food and flourishes. Good bacteria multiply and win over the bad bacteria (disease causing). This allows your gut bacteria to produce nutrients for your colon cells, which helps in healthy digestion.

Some of these nutrients include short-chain fatty acids like butyrate, acetate and propionate that are released into blood circulation, consequently affecting not only the gastrointestinal tract but also other distant organs. Prebiotics should not be confused with probiotics. Each have their separate role in the battle for better gut health, where probiotics are the friendly bacteria, prebiotics in foods are food for these bacteria. (What are some foods for healthy gut?)

Health benefits of prebiotics in foods
  • Consumption of prebiotics increases the useful gut flora, which synthesize the B complex vitamins.
  • Positive effect on calcium and other mineral absorption, by increasing their solubility.
  • Prebiotic may help reduce inflammation, especially in your intestines, and thereby strengthen the immune system.
  • Prebiotics in foods reduces constipation by maintaining the regularity of bowel movement.
  • It also may help with allergy prevention and symptoms of eczema.
  • Helps in maintaining healthy hormone levels. Prebiotics help your body absorb essential nutrients that help in building hormones.
  • Prebiotic are fiber and eating lots of fibrous food keeps you full for a long time, thus prebiotics in foods are great for weight loss.
Food sources of prebiotics:
Moong Daal (Mung Bean):

It is an outstanding prebiotic. It has been used in Ayurveda for over 1000 years to make medicine for digestion. Other than being a food for the bacteria in the Gut, it is the most powerful antioxidant amongst all lentils, and is also loaded with many micro-nutrients. Mung bean is also extremely high in Protein, which digests slowly and keeps the kids energetic and Fit.

Due to these powerful results, billion dollar companies in the west are moving to Moong Daal (Mung bean) to prepare plant-based non-veg. protein which is more nutritious than original. (What are other easy protein sources for kids?) Soaked Mung beans can be cooked for a longer while with extra water into a soup or blended into a paste of Dal for small kids. It’s so rich in good bacteria and fiber that it helps in easy digestion and manages gas, colic, and bloating in kids. Without removing the cover of the mung bean, it can be prepared as Khichdi (porridge), Wrap, Cheela (pancake), Dosa or a paste to add in bread dough for all age-groups. (Easy mung bean recipe)

Garlic:

Garlic is a prebiotic that is naturally high in inulin, a type of non- digestible carbohydrate that feeds the good bacteria in your gut and restrict disease causing bacteria from growing at the same time. Pickled garlic is best for kids’ gut health. (Easy to feed Omega-3 for kids brain development)

Onion:

It has prebiotic effects which strengthen gut flora, that help with fat breakdown and boost your immune system and improve digestion. Onion is also rich in antioxidants called flavonoids quercetin which help fight free radicals. Onion is also rich in vitamin C, B vitamins like folate (B9), pyridoxine (B6) and potassium, which aids in metabolism, red blood cell production and nerve function. (Home remedy to cure cough using onion?)

Banana:

Apart from being rich in nutrients like potassium, magnesium, calcium and Vitamin B9, it also has prebiotic effects and a small amount of inulin. Banana is high in fiber and prebiotics, both of which support smooth digestion.(7 super nutritious foods for weight gain)

Barley:

Barely is one of the most popular cereal grains. It contains beta-glucan which is a prebiotic fiber that promotes the growth of good bacteria in your digestive tract. Barley is also rich in selenium, this helps with thyroid function. It has antioxidant properties as well which boost the immune system of the body. (Easy pizza recipe using millets)

Sprouted grains:

The concentration of fiber increases in sprouted grains. Fiber is one of the most important components for maintaining gut health. Fiber nourishes the good bacteria in the gut and promotes elimination and detoxification of the colon. (What is the need to sprout grains?)

Apple:

Apple has outstanding health benefits as it is rich in fiber, vitamin c, antioxidants and potassium. It has pectin, a type of soluble fiber, which has prebiotic effects and promotes healthy gut microbiota. Pectin increases butyrate, a short chain fatty acid that feeds beneficial gut bacteria and decreases the population of harmful bacteria.(Benefits of apple and banana for kids)

Cocoa:

Cocoa contains prebiotic fibers that activate good bacteria. Researchers found that cocoa can promote friendly bacteria and helps to reduce inflammation in the gut. Cocoa contains zinc, iron, copper, and vitamins like vitamin A, vitamin B12 and vitamin K which also relaxes arteries and increases blood circulation. (Healthy and tasty Iyurved’s Daily Nutrition spread Chocolate spread for brain development, immunity, growth and strong bones)

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What are Probiotics foods for Gut Health?

What are probiotics foods? Probiotics are live bacteria naturally occurring in food that are good for you, your digestion and your GUT. According to a study, there are approximately 300 trillion bacteria living inside your body. Most of them reside in your gut and majority of them are quite harmless, some are helpful and a small number of them cause diseases. Whenever you get an infection, it is a sign that bad bacteria are affecting your system out of balance. At this point of time good bacteria helps in eliminating those bad ones and maintaining the balance of good bacteria again. Probiotics are the best way to flourish good bacteria in your body.

Most people consider bacteria to be a negative word. They thought that bacteria only made you sick. But Probiotics are those good bacteria that help you fight off diseases causing bad bacteria and restore the balance of both. Food habits, lifestyle and antibiotics, all of them impact the gut health of your body. Your body loses good bacteria when you fall sick and take antibiotics. At this time probiotics can help to maintain the amount of good bacteria in the gut again. The two specific types of bacteria found in probiotics are Lactobacillus and bifidobacterium. Probiotics also promote the production of natural antibodies in the body. There is no recommended daily intake for probiotics, so there is no way to know exactly what quantity is best. Therefore, add as many probiotic rich foods to your daily diet as you can. (Antioxidant rich foods that kids must eat everyday)

What are probiotics foods benefits:
  • Balance the friendly good bacteria in the gut and improve digestion.
  • Helps in stomach discomforts such as gas, bloating, diarrhea, constipation, heartburn and stomach ache. It reduces the risk of severity of diarrhea from a number of different causes.
  • Research shows that taking probiotics on a regular basis improves the symptoms of mental health disorsssders like depression, anxiety, stress etc. (More foods to manage stress and body ache?)
  • Probiotics may reduce the symptoms of eczema, by restarting the disrupted immune system. (Foods and remedies to manage skin rashes?)
  • Probiotics build your immunity by boosting immune cells and reduces the risk of respiratory infection. (More foods that build immunity?)
What are probiotics Foods
Yogurt:

Yogurt is one of the best sources of probiotics, which helps in strengthening the digestive tract and promotes gut health. It is high in protein, calcium, vitamins and probiotics which can enhance the good bacteria in the gut. Yogurt is the best food for kids’ gut health.

Kefir:

Kefir i a fermented milk drink similar to a thin yogurt that is made from kefir grains, which are high in good bacteria. The process of making is similar to yogurt, but the fermentation process in Kefir is for 24 hours. The result is not a sour curd, but rather a tasty one. You can also load it up with nuts, seeds and berries to make a shake high in antioxidants, probiotics and prebiotics. (Recipe of kefir with hidden fruits, nuts and seeds)

Fermented food:

People have been using fermentation techniques from ages to boost food’s shelf life and to increase its nutritive values. It’s a process through which microorganisms like yeast and bacteria convert the carbohydrates in the food to acids, which act as a natural preservative and promotes the growth of good bacteria. They are the best food to treat digestive disorders. Some fermented foods are kimchi, made from fermented vegetables such as radish and cabbage; it’s a popular Korean dish. Miso is a Japanese seasoning, made from fermented soybeans. Sauerkraut is a traditional food of Europe and made from fermenting finely chopped cabbage. Traditional buttermilk is the leftover liquid you can get during the making of butter and contains lots of probiotics. (Recipe of cauliflower pizza)

Cheese:

Cheese is good for kids’ gut health. There are many kinds of cheese which are prepared by fermentation, but all do not contain probiotics. Only soft cheeses made up of unpasteurized milk, such as cheddar, mozzarella and Swiss are rich in probiotics. The longer the cheese ages the more beneficial bacteria develops in it for your gut health. (Which cheese is better to consume?)

South Indian cuisine:

It’s good news for you, if you love south Indian foods like idli and dosa, as most of the south Indian dishes are rich in probiotics. Idli, dosa and other such foods are prepared by fermenting rice and lentils, which increases the bio-availability of its minerals and helps the body to easily absorb the nutrients. They are the best food to take while having digestive issues. (Recipe of millet Upma/ meal)

Dark chocolate:

It contains both probiotics and prebiotics (food for good bacteria). Dark chocolate is rich in cocoa which is loaded with zinc, iron, copper, vitamins A, vitamin B12 and vitamin K which also relaxes arteries and increases blood circulation. (Iyurved’s 5 herbs and 7 nuts chocolate spread- Order now)

Kanji:

kanji is a popular Indian fermented drink, which contains lots of gut friendly bacteria (probiotics) which aids in digestion and reduces bloating, gas and promotes a healthy gut. It has a tangy, spice and tart flavor. In India, it is used as a detox drink after festival binge eating, which helps in digestive issues. However, there are many ways of making kanji, the most popular is carrot kanji. It is made by fermenting carrots along with salt, mustard seeds and asafoetida (heeng).(Summer drinks for kids that are nutritious)

Recipe: Millet Upma (Millet meal) with hidden herbs, nuts and seeds

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.


PRODUCTS:

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.


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Some Easy Probiotics in foods

Probiotics in foods are live bacteria (naturally occurring in food) that are good for you…your Digestion…your GUT! . Whenever you get an infection, it is a sign that bad bacteria are affecting your system out of balance. At this point of time good bacteria helps in eliminating those bad ones and maintaining the balance of good bacteria again. Probiotics are the best way to flourish good bacteria in your body

Food habits, Lifestyle, Antibiotics, all together impact the Gut health of your body. When you lose “good”bacteria in your body, for example after you take antibiotics, probiotics can help replace them.

GHEE <>YOGURT <> DARK CHOCOLATE <> CHEESE <> KEFIR <> ACV

All these food products have bacterias in them that helps our digestion, immunity, and also increase the presence of more good bacterias in the Gut. It is advisable to go pro-biotic heavy especially after falling sick or taking medicines. Good bacterias lost during infection or otherwise can be recovered by eating food rich in prebiotic and probiotics.

Fermented foods are the most natural source of live bacterias- Probiotics. There is no recommended daily intake for probiotics, so there is no way to know exactly what quantity is best. Therefore, add as many fermented foods to your daily diet as possible.

What is a Pre-biotic?

Kefir is a fermented milk drink similar to a thin yogurt that is made from kefir grains, which are high in bacterias. The process of making is similar to yogurt, but the fermentation process in Kefir is for 24 hours. The result is not a sour curd rather a tasty one. You can also load it up with nuts, seeds and berries to make a shake high in antioxidant, probiotics and prebiotics.

Yogurt has much lower bacterias (less than 5) as compared to Kefir (over 50).

Ingredients: kefir, blueberry, blackberry, raspberry, cherry, goji Berry, currant berry, chia, flax, sunflower, pumpkin seeds, frozen mango, soy milk

Try Sunflower seeds for that awesome skin!

PRODUCTS:

We are happy to introduce our range of nutritious & tasty products for kids!!
We know that preparing and feeding healthy foods everyday is a huge task. Even more tough when kids are picky eaters. Kids prefer certain foods and formats. It is not easy to feed kids bitter Ayurvedic herbs, variety of vegetables, fruits, nuts and seeds everyday.
Mixed with Ayurvedic herbs, this unique product is an easy solution to feed daily nutrition for Immunity, Brain development, Bone strength and overall-growth to kids without any fuss.


Kids & Teens Daily Nutrition Chocolate Spread

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

If your child is a picky eater or does not take enough nutrition for the day, you can give ‘5 Ayurvedic herbs and 7 Nuts’ chocolate spread to meet daily Nutrition ORDER | 0% preservative

Daily Nutrition for: Immunity, Brain development, Bones and Overall growth

(shipping in India and Singapore only)


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