A robust and healthy gut microbiome is the key to ultimate wellness. Working to improve and regulate everything from digestion to immunity, it is important to treat your gut with care and love and feed it the right foods for optimal effectiveness.
We know about the benefits of pro and prebiotics and how fermented foods can be a powerful tool for gut health, but these alternative foods are just as good for your microbiome, according to Dr Raphael Kellman’s latest book ‘The Microbiome Diet’.
“[The microbiome is a] whole inner world that lives within your intestines—trillions of tiny microbes that help you extract the nutrients from your food, balance your mood, and sharpen your clarity and focus,” he says. “When we eat the foods that keep this inner world in balance, we also feel more energized than ever before and develop healthy, glowing skin.”
We need both pre and probiotics to maintain optimal gut health and a balanced microbiome.
These powerhouse foods are packed full of prebiotics and other nutritional goodies to nourish the healthy bacteria in your body.
Carrots
Whether you like the common orange variety or enjoy mixing it up with all the colours of an heirloom rainbow, these delicious root vegetables pack a punch when it comes to supplying the body with fibre and arabinogalactans (an important bacteria that promotes intestinal health).
Asparagus
This fragrant green contains a great amount of nutrients that help maintain and heal the lining of the gut. They also contain great levels of magnesium – a powerful tool for digestive enzymes to operate on. It “leaves you feeling full, helps you lose weight, and is rich in inulin, which feeds the microbiome,” Dr. Kellman says.
Jerusalem Artichoke
The natural fibre, inulin, that is found in this veggie is a natural prebiotic. Jerusalem artichokes contain a high level of the stuff – upwards of 14% of its natural weight according to Dr. Kellman.
Radishes
An extremely versatile vegetable, radishes also contain high levels of arabinogalactans (the same as carrots) and are extremely nourishing to your microbiome.
Garlic
As long as you aren’t affected by FODMAPs or issues with bloating, garlic can be a great prebiotic and powerful ally in the fight against bad bacteria. “This has a wonderful effect on immunity—it’s not only an incredible prebiotic, but it helps the microbiome proliferate,” Dr. Kellman says.
