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 you must at all times pair your yogurt with a banana. However, not simply any banana, that’s—a barely *below ripe* one is definitely the secret. However why?
Manaker says the tactic to the insanity is straightforward: The probiotics present in yogurt carry out their gut-boosting advantages a lot better with slightly 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 possible been consuming this straightforward mixture for years—and unknowingly giving our intestine microbiome the adore it deserves—Manaker explains why the mix is definitely rather more highly effective than you would possibly count on. Plus, based on her, bananas aren’t yogurt’s solely potential suitor. There are many different meals full of prebiotic fiber you can pair with probiotic-rich yogurt to maximise its intestine advantages, too.
What makes yogurt and a just below ripe banana the right gut-friendly duo
Manaker says that she at all times encourages her purchasers to eat a supply of prebiotic fiber whereas consuming probiotic-rich meals comparable to yogurt as a result of prebiotics primarily “feed” probiotics. “Similar to all dwelling issues, probiotics should be provided with applicable gas so as to thrive and do what they should do. Keep in mind: Probiotics are dwell micro organism and different organisms that supply a profit to the host,” Manaker explains.
That is the place prebiotic fibers—and our just 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, medical doctors say that prebiotics would possibly truly do much more for the intestine than the opposite. Based on Manaker, as prebiotics make their manner via the intestine, they selectively help 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” on the subject of 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 embody prebiotic-rich meals comparable to garlic, sunchokes, apples, asparagus, kiwis, and walnuts.
And, when you 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 delicate distinction reduces the prebiotic fiber advantages in the long term… via your intestine.
And, as a pleasant reminder, Manaker says that you must at all times keep away from overheating probiotic-rich meals if you wish to reap probably the most intestine well being advantages, which might kill the wholesome, dwell micro organism in these meals. “Many strains of dwell probiotics won’t thrive past 100°F. So, in case you are including miso paste to your soup or together with yogurt in a sauce, as soon as you warmth your dish past that temperature, chances are you’ll not reap the advantages of the dwell micro organism as soon as consumed,” she explains.
TL; DR? Time to replenish 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 just a few 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 full of sunchokes and pickled veggies
- Miso soup served with garlic sauteed spinach
This protein banana bread would pair completely with a aspect of, say, yogurt: