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9 ways to get prebiotics into your diet without taking supplements.

9 ways to get prebiotics into your diet without taking supplements.

Whilst we all want to lead as healthy lifestyle as possible, sometimes it can feel overwhelming. Studies have found over 86% of Americans take vitamins or supplements but only 24% of those actually have a medical need, such as a nutritional deficiency, to take them.(1) Whilst supplements definitely have their place in a healthy eating routine (especially for things like vitamin D during the winter months, as our body can’t make it by itself), we are all about shouting about the benefits you can get from food and drink too⁠—such as our organic prebiotic juices!

Prebiotics are pretty essential for our gut health: they help feed the good bacteria in our gut and help them flourish; which is we use ingredients rich in prebiotics-such as sunfiber guar fiber and chicory root-in all of our juices. But the good news is you don’t necessarily need to head to the supplement aisle to get a prebiotic boost, you can find prebiotics in all sorts of different foods.

1.Try Chicory Root

Chicory root is an inexpensive, fiber-rich, prebiotic food source with brilliant benefits: one study found trialling a snack bar with chicory root and artichoke (another good source of prebiotics) showed positive changes to the gut microbiome (2) which is why you’ll find it in all of our prebiotic juices-and it helps to boost the fiber of them too; with each one having 6g of fiber per serving. Alternatively, chicory root is often drunk as a caffeine-free substitute for coffee.

2. Opt for green veggies

A great place to start with boosting your prebiotic intake is green veggies: both leek, artichoke and asparagus are teaming with the probiotic-boosting goodness of prebiotics. Research of a juice drink containing artichoke significantly boosted their levels of good bacteria Bifidobacteria (3); a strain which can help things like diarrhea and constipation. You don’t have to juice them though-try roasting or stir frying if you fancy a change.

3. Make overnight oats for breakfast

Prebiotics can be found in the simplest of foods: did you know that oats and bananas both contain prebiotics? Simply whizz up some overnight oats using oats, banana and yoghurt the evening before and enjoy for breakfast alongside one of our delicious fruit juices.

4. Drink a juice

Did we mention all of our organic juices contain a range of prebiotic fibers-including sunflower guar fiber (more on that in a second); chicory root fiber and dried kiwi powder. But why juice? Well, juice is convenient, easy and a great way to increase your variety of fruit if you don’t have time to cook them-all in one easy drink that you can grab and go.

Research has found delivering prebiotics via juice could actually be ideal: with fruit and veg shots containing prebiotic inulin (something our drinks are also rich in) significantly improved the amount of a range of good bacteria in the gut.  (4)

5. Stir in guar fiber

We’ve made this ingredient a staple of our juices and that’s because it is packed with fiber and scientifically-proven prebiotics: one study found it was effective in helping with pain relief and bowel habits that accompanied and was preferred to bran fiber. (5)

6. Add garlic to your stir fry

Did you know that garlic has tons of proven health benefits? Its active compound allicin is thought to have antibacterial and antimicrobial effects as well as being proven to be an effective prebiotic. One study found that garlic increased the strain of  L. Acidophilus in the gut (6); a strain of bacteria that can help the immune system with common ailments like coughs and colds.

7. Make sweet treats

Good gut health doesn’t have to mean just fruit and veggies: superfood cacao also has prebiotic properties! Of course, your average chocolate bar won’t cut it-but using cacao powder to make your own sweet treats or even chocolate smoothies can be a great way to curb sweet craving and help your gut.

8. Consider meat free mondays

Whilst a completely vegan diet might be off the table, it could be worth experimenting with a meat-free meal once a week-lentils and beans both can make effective meat substitutes (in things like chilli and curries) and both contain prebiotics. Research suggests a vegan diet may be beneficial by promoting a more diverse microbiome (7).

9. Go RAW!

Whilst prebiotic foods are still useful however you eat them, some experts recommend a mix of cooked and raw foods for maximum health benefits. The prebiotic effect may not necessarily reduce when cooked but other things-like fiber content and nutritional benefits-may be. You might make your own hummus from sprouted chickpeas (another prebiotic-rich food) or opt to snack on raw veggies-like carrots or cucumbers.

We hope we’ve shown you that you can get prebiotics from a range of food and drinks. Whilst some might find prebiotic supplement useful; eating and drinking a range of prebiotic-rich foods can be all you need to keep you-and your gut-happy.

Sources:
(1) (https://osteopathic.org/2019/01/16/poll-finds-86-of-americans-take-vitamins-or-supplements-yet-only-21-have-a-confirmed-nutritional-deficiency/)
(2) (https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/jerusalem-artichoke-and-chicory-inulin-in-bakery-products-affect-faecal-microbiota-of-healthy-volunteers/7A1D8CD8609C94A21842EBF3831CDDA7)
(3) https://pubmed.ncbi.nlm.nih.gov/20187995/
(4) https://pubmed.ncbi.nlm.nih.gov/20187995/
(5) https://pubmed.ncbi.nlm.nih.gov/12184518/#:~:text=In%20conclusion%2C%20improvements%20in%20core,abandoning%20the%20prescribed%20regimen%2C%20suggesting
(6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6989317/
(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6478664/#:~:text=The%20difference%20in%20gut%20microbiota%20composition%20between%20individuals%20consuming%20a,vegans%20and%20vegetarians%20(23).