Eat prebiotics daily

By Mercedes Kay Gold, CNP, CPT

P is for prebiotic and pickle. Prebiotics are a unique fiber present in plants, mostly vegetables. Ogliofructose and inulin are the names given to this invaluable prebiotic vegetable fiber. As a rule, Canadians are falling short of the recommended 28 grams of fiber daily for women and 35 grams for men. It’s uncommon for the vast majority of people to know the types of fiber, especially the importance of prebiotic fiber. The list is an odd array of plants. Try to include banana, apple peel, onion, garlic, Jerusalem artichoke, asparagus, leek, yam, jicama, beans, wheat and rye to daily menu planning.

Prebiotics help probiotics work effectively. Prebiotics support the digestive system. They improve transit time, control leaky gut and help control the bad bacteria. Gut health is linked to overall health. Prebiotics help increase vitamin production and power up the immune system.

 Fiber is filling and therefore wonderful for weight-loss and management plus blood sugar management.

 Calcium is vital to bone and teeth health and prebiotics increase the absorption of the mineral which in turn supports bone density.

With a diet rich in prebiotics, probiotics, the happy healthy good bacteria, go to work. Probiotics improve digestion, mineral absorption, aid in hormone production and reduce inflammation throughout the body. Inflammation is the gateway to disease. Happy gut happy life!

Since ancient times, fermented foods have been used to support the gut. Nature’s probiotics were a great way to preserve garden freshness all year plus fuel the gut with the good guys. Food is healing, but if fermented foods are foreign, start slow since gas and bloating may occur. Don’t fret, fermented foods are hard at work cleaning up the environment and the symptoms will past once the body adjusts. Keep an eye out for fermented favorites; beets, carrots, pickles, kimchi, sauerkraut, kefir and sip on kombucha.

Prebiotic-powered asparagus snack

My happy holistic go-to is all-star asparagus for prebiotic power paired with the ultimate deli delight, unpasteurized dill pickles. Fermented cucumbers act as nature’s probiotics plus diuretic. Wash and trim asparagus, soak for a few hours in dill pickle juice. Drain and reserve the juice. Drizzle avocado oil over the asparagus and roast in a preheated 400 degree F oven until tender. Add chopped dill pickle, a few tablespoons of dill pickle juice and chopped fresh dill into plain hummus. Combine well and dip the asparagus in the heavenly hummus. Happy healthy appetizer or side dish equals a healthy gut!

Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandson, Theodore. She can be reached at mercedeskaygoldfitness@gmail.com or visit www.mercedeskaygold.com