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The 10 Best Prebiotic Foods for IBD

Posted On: Wednesday, May 08, 2019 Posted By: Alison Germagian Tags: blog, IBD, IBD-AID, Nutrition
 

 

Before we dive into this helpful list, let’s address an important question: what are prebiotics? Simply put, prebiotics are food for the good bacteria in your gut, similar to fertilizer for a garden. They are indigestible fibers (by humans) that are fermented (by bacteria) along the GI tract. “Dysbiosis”, or an imbalance of good versus bad bacteria, is considered to increase inflammation in IBD, so it is important to feed your good bacteria and encourage the garden to grow1. Here is a list of the 10 best prebiotic foods for IBD:

oat groats

Oat Groats (whole), and steel-Cut Oats

Not a fan of oatmeal? Try our recipe for Mushroom Oat Risotto. You would never know it was made with oatmeal. Mushroom Oat Risotto

asparagus

Asparagus

Try adding asparagus to your morning eggs to start the day with some veggies.

dandelion greens

Dandelion Greens

South River Miso (comes in many varieties, including soy-free), is a delicious component of many of the recipes on our website, including and Asian-Style Salad with Miso Dressing and Salmon Burgers with Miso Tahini Sauce ).

leeks

Leeks

The Dandelion Leek Miso is a two-for-one prebiotic and probiotic food!

garlic

Garlic

Incredibly versatile, garlic can be added to almost every dish.

bananas

Bananas

Eat them plain, add peanut butter, or try these recipes: Soft Baked Banana Power Bars, Banana Bread Oats  and Banana, Nut & Coconut Ice Cream

onions

Onions

Similar to garlic, onions are a very versatile vegetable and can be added to many dishes

apples

Apples

Fall is just around the corner! Try our autumn friendly recipes: Cinnamon Apple Muffins , CRAN-APPLE TURKEY MEDALLIONS and Kale Pineapple Coconut Smoothie

flaxseed

Flaxseed

Make sure to grind whole flax seeds before eating to reap the benefits. You can sprinkle ground flax seeds on almost anything, but here are some recipes from our website for you to try: Pumpkin-Flax Crackers and Walnut Flax Bars

cocoa beans

Cocoa

Yes, chocolate can be healthy! Chocolate Avocado Pudding and Almond Butter Chocolate Overnight Oats

For more prebiotic friendly recipes, check out our website: https://www.umassmed.edu/nutrition/ibd-aid/

References

1. Pituch-Zdanowska, A., Banaszkiewicz, A., & Albrecht, P. (2015). The role of dietary fibre in inflammatory bowel disease. Przegla̜d Gastroenterologiczny, 10(3), 135–141. http://doi.org/10.5114/pg.2015.52753

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