Saturday, April 4, 2020
When it comes to losing weight, the bacteria in the stomach play a very important role. Additionally, foods that promote the growth of good bacteria in the gut can improve overall health by regulating hormones and by extension, mood. There are two categories of foods which are responsible for boosting populations of healthy bacteria in the gut - probiotics and prebiotics. A sufficiently large body of research has concluded that including both these types of foods in your diet can be beneficial for you, particularly when it comes to promoting weight management. Probiotics are foods that fight to enhance the colonies of good bacteria in your gut, while prebiotics provide the ideal environment so that the existent bacteria are able to derive nourishment to survive.
Prebiotics are said to be non-digestible carbohydrates, which are used up by the gut microbiota and are usually present in foods that are rich in fibre. Both probiotic foods and prebiotics complement each other and help the good bacteria to flourish in your gut. They stay in the gut much longer than probiotics, as they are not digested by the gastrointestinal tract. Several studies have concluded that they play a more significant role in weight loss than probiotics. Let's look at how exactly prebiotics help in weight loss and how you can include more prebiotics in your daily diet.
Prebiotics For Weight Loss
A healthy and diverse microbiome is the key to maintaining a healthy metabolism, and hence, gaining control over your weight. According to a Harvard University blog, gut bacteria facilitate weight loss by taking an active part in our digestion process and the nature of the bacteria in your gut determines how well or poorly the food is absorbed in your body. The role of gut bacteria in weight loss isn't very well established but some studies have indeed found a link between the two. Some experts have argued that prebiotics are even better than probiotics in promoting weight loss.
An October 2014 study, published in the Journal of Functional Foods, suggested that prebiotic fibre can help absorb intestinal fat, and hence, may be used as an effective way of bringing about weight loss. The study said the prebiotic fibre may hinder absorption of calories into the blood stream, thus, hampering weight gain. Another study conducted in September 2017 and published in the journal Gastroenterology looked at the link between body fat in obese kids and consumption of prebiotics and it also had favourable things to say about the role of prebiotics in reducing body fat.
1. Kimchi Quinoa Bowl
Kimchi may be a foreign concept to you. That's okay, but it's worth investigating. This Asian fermented veggie dish is made out of cabbage, radishes, and scallions. Pairing the probiotic with green veggies and olives in a Buddha bowl will do more than just heal your gut. In fact, researchers at Kyung Hee University in Korea found that after consistent consumption of Lactobacillus brevis, the cultured strain found in kimchi, obese lab rats experienced suppressed weight-gain by 28 percent! Meaning, compared to the other weight gaining weight, the rats consuming this strain gained less.
2. Jicama and Yogurt Dip
Who said dip had to be guilt-filled? Make ranch or Tzatziki with Greek yogurt, and then use vegetables such as carrots, celery, and jicama—for your prebiotic fix—to eat your creamy dip.
3. Miracle Noodles with Green Peas and Cheese
Miracle Noodles, also known as Skinny Noodles, are made out of konjac: a prebiotic and dieter's BFF. These noodles are a mere 20 calories per serving and are a great alternative for those trying to lose 10 pounds without feeling deprived. The downside: The noodles are practically taste-free. But they will soak up your dressing of choice. Opt for probiotic green peas, which are rich in strains of Leuconostoc mesenteroides. A Journal of Agricultural Food Chemistry study found that this strain stimulates your immune system: your first line of defense against bad bugs and toxins. And mix in a soft cheese created by fermentation, like goat cheese, filled with beneficial bacteria leading only to a delicious, guilt-free super.
4. Dark Chocolate and Bananas
Bananas are one of our favorite foods for weight loss. They're loaded with potassium, which will accelerate hydration and muscle recovery, and the substantial dose of prebiotics helps ease digestion as well. Add that to probiotic-rich dark chocolate, and you've got yourself an epic duo. That's because we're not the only ones who love chocolate—our gut bugs do, too! A study conducted at Louisiana State University found that gut microbes in our bellies ferment the sweet stuff into heart-healthy, anti-inflammatory compounds that put a block on genes associated with insulin resistance and inflammation. We recommend freezing banana bites covered in melted dark chocolate for the perfect portion-controlled dessert.
5. Greek Salad
This classic light salad has the perfect crunch, salt, and protein without overdoing it. But beyond that is so much more. Like the beans mentioned before, chickpeas are a great source of prebiotics because they too, are "resistant starches." An experiment published in the Journal of Functional Foods explains that when you consume a resistant starch, your gut biomes gets stronger. Translation: when you incorporate these into your diet the beneficial bacteria from fermented tempeh, your gut get a physical workout during the digestive process, becoming more assertive and leading to a healthier gut.
6. Cottage Cheese and Crackers
Reaching for the cottage cheese is a great way to cut back unwanted calories and fat compared to a typical cheesy spread. But not all cottage cheese is as great for your gut as its competitors. One company, Good Culture, adds probiotic strains to its products, making it a gut-friendly option. Mixing that with a flax-based cracker like Mary's is one of our favorite healthy snack ideas. These crispy wafers are rich in prebiotic soluble fibers, which helps repair the gut as well as feed your microbes. And if you're looking for more of a meal, eat up some cottage cheese with blueberries for breakfast!