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Question of the Week – October 24th – test your knowledge before seeing answer below!
Which of the following foods support healthy intestinal microbial diversity?
a. kefir, miso, nuts, whole grains
b. beans, onions, garlic, dandelion greens
c. red wine, processed meats, energy drinks
d. A and B
Correct Answer: A and B
The helpful bacteria in our lower intestine play an important role in pathogen displacement, keeping an acidic pH and maintenance of the intestinal mucous lining. These bacteria need fiber rich foods for fuel so they can produce short chain fatty acids which decrease inflammation and protect mucous lining. When helpful bacteria don’t get enough fiber rich foods, they eat the mucous lining (increasing inflammation) and when the mucous lining runs out, they die. This death decreases microbial diversity, increases inflammation and is associated with hyperglycemia.
Prebiotic foods feed helpful gut bacteria like Bifidobacteria, Akkermansia Mucinphilia and more.
Prebiotic foods contain non-digestible fibers and inulin; they are power foods for good gut bacteria. Best foods in this category include nuts, whole grains, beans, garlic, leeks, asparagus, onions, bananas, dandelion greens, Jerusalem artichokes, apples, grapes, berries and more.
Probiotic foods are usually fermented and contain healthy living bacteria. An increase in microbial diversity is associated with ingesting these foods. Some of the best probiotic foods include; tempeh, miso, kefir, sauerkraut, kimchi, soy, kombucha and more.
Sugar note; over consuming added sugar and sugar substitutes is associated with decrease in microbial diversity and microbial health. Try and limit added sugar to 6 teaspoons a day and replace soda and diet drinks with spa water.
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November 6th, 2017 at 11:30 a.m. PST
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