BLOG & RECIPES
Pre-biotic and resistant starch foods, help feed the beneficial bacteria in your gut
Long term gut health comes from a good quality, organic, plant rich diet, with variety.
I always tell my clients, you can take as many supplements as you want, but ultimately your aim should be to be able to get your nutrients for good gut health, from your diet.
My favourite way to do this, is adding in resistant starch's.
Resistant starch's are exactly what they sound like; they are 'Resistant to digestion'.
That means instead of us breaking down a lot of the fibrous matter, we actually leave it up to our microbiome (aka beneficial bacteria) to break it out.
Pre-biotics and resistant starch's are their food.
This is why I do not like long-term FODMAP diets, as a lot of FODMAP foods, are indeed pre-biotics.
Imagine trying to run a car without petrol, or starving yourself of your own food.
Well that's exactly what a low FODMAP diet is doing to your microbiome; it's starving it of it's fuel source!
If you're experiencing a lot of reactions to foods, I would suggest seeking out a practitioner that will do some comprehensive stool testing; as more often than not, it's the state of your gut (and/or stress) that is effecting your symptoms; not the food.
For example, if you so happened to have a bad bacterial overgrowth (which MANY people do!), then these bugs will be eating the FODMAPs, pre-biotics and resistant starch's; releasing a lot of gasses, pro-inflammatory chemicals, and causing you a lot of digestive discomfort.
You can see right there that it's not necessarily the foods fault, but in fact, the bad bugs!
If this sounds all too familiar, then please get in contact with me!!
No-one needs to live a life depriving themselves of delicious (and very healthy food) such as garlic's and onions!
Some of my favourite resistant starch’s and prebiotic rich foods to help feed healthy bacteria include:
Please note: when adding in pre-biotic foods and resistant starch’s you may experience some bloating as gas (especially if you have been avoiding these foods). Try having ½ cup of any of the above foods, wait 3 days, and if no discomfort arises you may continue to eat it.
Now a delicious (and functional) recipe for you to try!
Pre-heat fan forced oven to 170 degrees.
Place green banana flour, eggs, vanilla essence, baking powder, cacao powder, amond milk and coconut sugar in a food processor and mix until combined.
Melt coconut oil in the microwave or on the stove, then mash in 1 x ripe banana; add this to the food processor.
Place contents of food processor in a large mixing bowl, and mix through chocolate chips until combined.
Add the mixture to a lined baking tray (roughly 20 cm x 10 cm tin), and top with coconut flakes.
Cook for 15-20 minutes, or until a knife comes out clean.
Slice into 4cm x 4cm slices, and store in an air tight container.