Prebiotics are foods that support the growth of healthy bacteria in the gut. They are an essential part of a Mediterranean diet, which emphasizes fresh produce, whole grains, and healthy fats, while limiting red meat, processed foods, sugary, and fried foods. Common prebiotics include inulin and fructooligosaccharides, found in foods like bananas, asparagus, artichokes, onions, garlic, leeks, and chicory.
Probiotic capsules can also support gut health and have shown benefits for mental health, such as improving depression, anxiety, and cognition. In addition to diet, lifestyle factors play a significant role in microbiome health. Regular aerobic exercise, quality sleep, and stress reduction can all help improve microbiome diversity and function.
Fermented foods are another great way to boost probiotic intake. These include dairy products like yogurt, kefir, and aged cheeses, as well as fermented vegetables like sauerkraut, kimchi, and pickles. Drinks like kombucha, kefir, and apple cider vinegar also provide beneficial probiotics.
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