Running into digestive troubles can be a nightmare — and a real sign that your diet needs to be tweaked. But rather than cutting out all your favorite snacks, adding more foods rich in postbiotics to your meals can help you restore gut health, lose weight, and avoid diseases like diabetes.
The best part: You don’t have to go searching high and low to find these foods at the store. They’re most likely already in your pantry or fridge!
The Benefits of Eating Postbiotic Foods
Before we dive deeper into the best types of postbiotic foods to eat, you might be wondering what postbiotics are and how they differ from prebiotics or probiotics.
Postbiotics are essentially the end product of probiotics eating prebiotics in our gut, and they are especially beneficial for our immunity and gut health (plus getting rid of belly fat). They have a direct impact on those bodily functions which allow you to not only go the bathroom with ease, but also help heal a leaky gut and repair intestinal lining.
A study published in International Journal of Molecular Sciences looked at the benefits of adding postbiotic foods to our diets and found that they can help relieve symptoms of eczema and diarrhea for adults. But that’s not all they’re good for: US Health News & Health Report says that eating them can give your metabolism a boost, reduce inflammation, and prevent chronic health diseases like type 2 diabetes.
And with all of these health benefits in mind, here for the are the two best types of postbiotic foods you should be eating every day.
The old saying that “eating more fiber will keep you regular” couldn’t be more true. The nutrient gets your digestive tract and gut in order, which can lead to the amazing health benefits we mentioned above — and is particularly great at helping you shed those extra stubborn pounds.
Fruits, vegetables, whole grains, nuts, and seeds are high in fiber and will give you a healthy intake of postbiotics. Another reason to consume more fiber: You’ll be taking a dip in the fountain of youth since it’s a great anti-aging superfood!
Eating a recommended amount of 25 grams per day will deliver the necessary health benefits for your body. But to get the bonus anti-aging benefits, try eating more than 35 grams of fiber per day.
Foods with that extra bit of zing from being fermented are great for your gut health because they produce a fatty acid called butyrate. This helps with lowering levels of gut inflammation by up to 83 percent.
Plain yogurt and kefir are quick and easy postbiotic food go-to’s, and kombucha is the perfect refreshing drink.
Love to experiment and mix it up in the kitchen while you’re cooking dinner? Then try adding sauerkraut or kimchi (which is a probiotic goldmine) as a topping or side dish. Or maybe snack on a pickle, which will not only satisfy your craving for salty, acidic food, but it also delivers a healthy dose of postbiotics.
A healthy gut and digestive tract makes life much easier in more ways than one. And it’s as simple as eating more of these types of postbiotics foods throughout the day!
However, if you want to really up your postbiotic game, you can take a supplement like Viscera-3™ (Buy at SlimgutUSA) along with your postbiotic-rich diet.
This article originally appeared on our sister site, Woman’s World.
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