Probiotic and Prebiotic Foods

nutritionist's-guide-probiotic-and-prebiotic-food

Probiotics

The digestive tract is home to more than 500 species of bacteria, comprising about 100 trillion bugs altogether. They are extremely important for our overall health. For example, they help digest food we eat, synthesize certain vitamins, as well as play an important role in immune defense. They also help us absorb nutrients from the food we eat.

There are ‘good’ bugs called probiotics, which we can constantly replenish. These probiotics also need nourishing food to help them grow. Prebiotics are the fibre-rich foods that probiotics feed and grow on.
 

Two of the main probiotic bacteria that reside in the digestive tract are Lactobacilli and Bifidobacteria. These can be taken in the form of supplements or included in the diet in the form of fermented foods.

 

In order to maintain colonization in the digestive tract, probiotics must be taken or eaten regularly. While general recommendations call for ingesting 1 to 25 billion colony-forming units (CFUs) daily, most store-bought probiotic yogurts contain about 1 billion CFUs per serving.

To get the maximum benefit from fermented foods, read the product labels and choose only those that contain “active, live cultures”, raw, and unpasteurized ingredients. Opt for organic products as they are not heat- treated after fermentation, so more of the good bacteria are present.

Fermented foods such as sauerkraut or kefir can also be made at home, and it is a safe way to ensure that you are ingesting beneficial bacteria.

Probiotic Foods:

 

Prebiotic Foods:

  • Asparagus
  • Banana
  • Dandelion greens
  • Aubergine
  • Endive
  • Garlic
  • Honey
  • Artichokes
  • Kefir
  • Leeks
  • Legumes
  • Onions
  • Peas
  • Yoghurt

Working with a Nutritionist

If you’re struggling with digestive issues, working with a Nutritionist can be incredibly helpful. Despite your best efforts, you may find that your symptoms persist, and seeking professional help can be a game-changer. A Nutritionist can assist you in developing a personalised nutrition plan that takes into account your unique needs and goals. A Nutritionist can also help you identify any nutrient deficiencies and address any underlying medical issues that may be impacting your digestive health.

In addition to providing nutritional guidance, a Nutritionist can offer recommendations on supplements and lifestyle choices that can impact your overall health, such as managing stress and getting enough sleep.

Book an appointment today if you feel like you need more assistance or direction to reach your goals. Online consultation with a Nutritionist is available for clients who live outside the London area or who are unable to come to my office in Harley Street, Central London. You can enjoy the online consultation from the comfort of your home or office and you will be given the same level of personal attention and care that you would experience coming to see me in my Harley Street office.

Please note, the links provided are Amazon affiliate links. If you buy something using these links, I will receive a small commission, at no additional cost to you. Rest assured that all products recommended have been personally used and endorsed by myself.

Milena Kaler is a is a qualified London Nutritionist, sports nutrition, stubborn weight loss, digestive health, and autoimmune disease nutrition specialist. She is trained in the principles of Functional Medicine and practices from her clinic in Central London, Harley Street, as well as providing online consultations.

Milena has helped thousands of people to lose weight and keep it off. Scientific and holistic in approach Milena looks at all aspects of a client’s health. She embraces a systems-oriented approach aiming to get to the root cause of health and weight issues instead of simply focusing on the symptoms.

Milena’s expertise has been sought by celebrities, and she has been featured as a nutrition expert in reputable magazines including Women’s Health, Elle, Harper’s Bazaar, GQ, Cosmopolitan, Glamour, Women’s Fitness, Peak Brain Training, and Metro.

As a full member of the British Association for Applied Nutrition and Nutritional Therapy (BANT), and the Complementary and Natural Healthcare Council (CNHC), the only register for Nutritional Therapy recognised by the government and NHS, Milena is committed to upholding their strict Code of Ethics. Additionally, Milena is a member of the Primary Care Society for Gastroenterology (PCSG).

Milena sees patients with chronic health conditions, as well as clients looking for support to optimise their health. Some of the areas Milena can help with include: weight loss, digestive, hormonal, autoimmune disease, menopause, and skin health.

Milena sees every person as an individual with different problems and different goals. She takes time to listen to her clients’ specific concerns to develop customised nutrition and lifestyle plans, based on laboratory test results. Having overcome her own chronic health and weight loss issues, Milena really understands how it is to feel overwhelmed by poor health and can relate to her clients when they first come to see her.