We just lately requested Lauren Manaker, MS, RDN, LD, CLEC, CPT, a registered dietitian based mostly in Charleston, concerning the sort of probiotic-rich yogurt she swears by. Nevertheless, to get probably the most gut-boosting advantages from consuming a cup of this fermented dairy product, Manaker provides that it’s best to all the time pair your yogurt with a banana. However, not simply any banana, that’s—a barely *beneath ripe* one is definitely the secret. However why?
Manaker says the strategy to the insanity is straightforward: The probiotics present in yogurt carry out their gut-boosting advantages significantly better with somewhat serving to hand from the prebiotic fiber present in bananas. “Principally, it’s a match made in intestine well being heaven,” she says. And though we’ve doubtless been consuming this easy mixture for years—and unknowingly giving our intestine microbiome the like it deserves—Manaker explains why the mix is definitely rather more highly effective than you would possibly anticipate. Plus, in keeping with her, bananas aren’t yogurt’s solely potential suitor. There are many different meals stuffed with prebiotic fiber that you could pair with probiotic-rich yogurt to maximise its intestine advantages, too.
What makes yogurt and a slightly below ripe banana the proper gut-friendly duo
Manaker says that she all the time encourages her shoppers to eat a supply of prebiotic fiber whereas consuming probiotic-rich meals similar to yogurt as a result of prebiotics basically “feed” probiotics. “Similar to all residing issues, probiotics must be equipped with acceptable gas with a purpose to thrive and do what they should do. Keep in mind: Probiotics are reside micro organism and different organisms that provide a profit to the host,” Manaker explains.
That is the place prebiotic fibers—and our slightly below ripe bananas—come into play. “Prebiotic fibers are indigestible fibers, which permit them to journey via the digestive system to the micro organism that reside in our intestine,” Manaker says. And though probiotics often get all the reward, docs say that prebiotics would possibly really do much more for the intestine than the opposite. In line with Manaker, as prebiotics make their method via the intestine, they selectively assist useful micro organism (probiotics) whereas serving to stave off the micro organism which may be probably dangerous—that is, as she refers to it, “a one-two punch” relating to balancing your intestine microbiome.
Different meals that comprise prebiotic fibers to pair with yogurt
Though this soulmate-style meals pairing would possibly really feel like an episode from The Bachelorette, it seems that bananas aren’t the one probably “excellent” match to pair with probiotics—although the fruit does have about two grams of fiber per banana. Different strong contenders that Manaker recommends embrace prebiotic-rich meals similar to garlic, sunchokes, apples, asparagus, kiwis, and walnuts.
And, for those who have been questioning why not simply any banana will do, Manaker says that “as soon as the peel of a banana is not barely inexperienced, the composition of the fruit modifications barely.” That is as a result of because it ripens, the construction of the carbohydrates (the prebiotic fiber) breaks down and converts into sugar. This refined distinction reduces the prebiotic fiber advantages in the long term… via your intestine.
And, as a pleasant reminder, Manaker says that it’s best to all the time keep away from overheating probiotic-rich meals if you wish to reap probably the most intestine well being advantages, which might kill the wholesome, reside micro organism in these meals. “Many strains of reside probiotics won’t thrive past 100°F. So, if you’re including miso paste to your soup or together with yogurt in a sauce, as soon as you warmth your dish past that temperature, you might not reap the advantages of the reside micro organism as soon as consumed,” she explains.
TL; DR? Time to top off on each prebiotic and probiotic meals, which Manaker recommends consuming collectively each day (collectively, in fact) for max intestine well being advantages—whether or not at breakfast time or not. Discover a number of scrumptious duos under:
- Salads tossed with sauerkraut and asparagus
- Smoothies that mix kefir or greek yogurt with bananas and/or kiwis
- Tempeh-topped grain bowl with roasted asparagus or Jerusalem artichokes
- Kimchi and garlic atop rice or fried eggs
- Greek yogurt parfait with sliced apples
- Panini filled with sunchokes and pickled veggies
- Miso soup served with garlic sauteed spinach
This protein banana bread would pair completely with a aspect of, say, yogurt: