Day 7 of our 30-day nutrition challenge is to increase the prebiotics in your diet – and yes a banana may be one of the ways you could do this. There’s more to a banana than just a tasty convenient snack!
Prebiotics are a relatively new terminology so if you’re not sure why we’re encouraging prebiotics foods here’s a clue, they:
- Feed good bacteria that’s already in your gut (read more in day 8 article)
- Improve digestion
- Support immunity (read more in day 26 article)
You may see the term “prebiotic” in a supplements – it’s often referred to as Fructo-Oligo Saccharides (FOS) which is a non-digestible carbohydrate (fibre). You don’t however need to take prebiotics as a supplement, the best sources are food – and food is a lot cheaper than a supplement.
You’re probably already putting in the good work without realising. The main food sources of prebiotic are: onions, artichoke, garlic, leeks, asparagus, banana and chicory. It’s the fibre in most fruit and vegetables which is unable to be broken down by our digestive system which goes on to feed the good bacteria in the large intestine. So, fibre does far more than we used to give it credit for, it’s not just about bowel regularity it’s supporting immunity too!
It’s all about variety. A banana each day might be a good start but the more variety in prebiotic source, the better. Perhaps a good start might be 2-3 vegetarian meals per week with some of the prebiotic foods.
Easy does it
Caution though – too much of these guys and you’ll notice. They can be very bloating leading to trapped wind. So smaller regular inclusions somewhere in your diet each day keeps your immunity ticking over.
Don’t forget to let us know what you think using #nutritionchallenge30