Prebiotics

By now you've seen all the labels promising that different products are high in probiotics. And there's a regular roundup of news stories talking about the importance of probiotics and supporting the microbiome. There's a piece of this story missing however. Prebiotics.
 
So what exactly are prebiotics and how do you get them in your diet? Simply put, prebiotics are beneficial to our microbiome because they provide the the support for our gut bacteria. In really simpilistic terms they're the food for the probiotic colonies. Before we get to where they're found in the diet I'd like to address an issue with diet that impacts prebiotic status. I'm seeing more evidence that manufacturers are paying attention to prebiotics and suspect there will be a bunch of prebiotic formulations coming down the pipeline.
 
Bad news for prebiotic status,  the Keto diet is getting lots of press these days. You may be on it or know people who are on it. While I definitely think Keto is not for everyone there's definitely one aspect that people are not paying attention to. Because of the high fat consumption and the fact that many Keto-eaters avoid higher fiber foods, chances are good that they may be decreasing their prebiotic intake which in turn could have a negative impact on gut health status. While I can see taking prebiotics, and in some cases I do recommend a prebiotic/probiotic blend for those clients who need it, I wonder if we're about to see a range of prebiotic supplements coming to market. And while I understand that folks may need to supplement, I'm not a fan of long-term pill-popping just because you don't want to eat the foods that provide what you need.  I am, and always will be, a fan of the whole food, real food, nutrient dense diet.
 
Furthermore, studies are showing that we are all bio-individual (I've been saying that for a very long time). It appears that our microbiome is impacted by a number of things, including our ongoing dietary choices. It's not enough to simply eat the same foods over and over that appear to provide the macronutrients you may need or to eat a food because it has a particular nutrient. We need nutritional variety, eating a lot of different things that provide a rich array of nutrients.
 
To that end, here are the foods which are good choices to add prebiotics to your diet. Don't just pick one, include a variety of them throughout the week and then trade up for different ones the following week:
 

• Dandelion greens
• Garlic
• Onions
• Leeks
• Asparagus,
• Bananas – I prefer the slightly green ones for more resistant starch
• Jicama
• Flax Seeds
• Seaweeds
• Jerusalem Artichoke – these can be hard to get but are very delicious

 
So be nice to your microbiome, add prebiotic rich foods to your diet.

Be mindful, eat well, be well,

Now here's what you really need to know...

Food News You Can Use

Functional foods are gaining in popularity. The term is bandied about with many consumers not really  understanding what it is but because they see it so often they think it must be a good thing. The term functional food is another way of saying nutraceutical, and is used to imply added function, or benefit, because of the ingredients which are supposed to have health benefits. For example, oats are considered a functional food because consumption of oats has been found to helps lower cholesterol. In what I consider to be a somewhat silly twist, Sierra Nevada, the beer company, has purchased Sufferfest, a functional beer maker. Sufferfest claims their brews are best for post athletic recovery. Adding ingredients such as bee pollen and sea salt, they are aiming to be the sports-drink of choice for adult athletes after their workout. Sufferfest is not the only functional brewer out there, but with the backing of Sierra Nevada, they're probably the largest and now have the best distribution. My feeling is that if you want to have a beer, have a beer, but please don't claim that it's a recovery beverage.
 
Adding spice to foods has been a trend for a while now. After all, some like it hot. Hot spices have even been added to things like chocolate, ice cream, and other snack products. Now it appears that excessive consumption of certain spices may not be a good thing for your health, specifically for memory function. According to a 15 year study from the University of South Australia, those adults who regularly ate more than 50 grams of chili per day had more rapid memory loss than those who ate less. The numbers were increased in those with lower body weight. Although capsacin, the active component in chili, has been found to be helpful for losing weight and to be cardioprotective, it appears that this is a case where more is not better.
 
If you've been reading food labels lately you may have seen more dates in a wide variety of products. There's a reason for that. Very sweet and delicious, dates are a nutrient dense, low glycemic sweetener which doesn’t need to be disclosed as a source of added sugar on the food label. Date paste, date sugar, even date nectars, can add quite a bit of sweetness to a wide variety of condiments, baked goods, protein bars, and more. As an added benefit, dates tend to be very low on the potential allergen list. Chances are you'll be seeing more dates and less honey and maple syrup on the label.

On Mira's Mind...

Where I am, what I’m doing, or what’s on my mind:

• It's time for the USDA to re-evaluate the Dietary Guidelines. According to the CPSI it looks like they are not using the full range of dietary studies and instead are relying specifically on USDA only studies. It's important that we look at all sources of information to make sure that the new guidelines are as comprehensive as possible. Sign the petition to request the USDA use the full range of evidence when making the guideline for the next five year.
• The US government has decided to allow Sulfoxaflor back into use as a pesticide. Known to be toxic to bees it had been previously banned. Sign the petition to let the government know that this harmful chemical needs to remain on the banned list. This is especially important in light of the fact that the USDA has just shut down a the annual counting of honey bee colonies. We need our bees.
• If you're looking for a wonderful idea for a summertime dessert remember that peaches are in season and be sure to grab this fabulous Frenchtown Cobbler
• If you're looking for an accountability partner let me know. I have a new mini-service that I'm offering and I'm taking a limited number of clients.
• Stay connected all year as we learn more about health, wellness, nutrition, and lifestyle.