The 10 Best Prebiotic Foods for IBD
Wednesday, May 08, 2019
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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:
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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
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Asparagus
Try adding asparagus to your morning eggs to start the day with some veggies.
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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 ).
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Leeks
The Dandelion Leek Miso is a two-for-one prebiotic and probiotic food!
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Garlic
Incredibly versatile, garlic can be added to almost every dish.
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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
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Onions
Similar to garlic, onions are a very versatile vegetable and can be added to many dishes
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Apples
Fall is just around the corner! Try our autumn friendly recipes: Cinnamon Apple Muffins , CRAN-APPLE TURKEY MEDALLIONS and Kale Pineapple Coconut Smoothie
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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
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Cocoa
Yes, chocolate can be healthy! Chocolate Avocado Pudding and Almond Butter Chocolate Overnight Oats
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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. PrzeglaÌœd Gastroenterologiczny, 10(3), 135–141. http://doi.org/10.5114/pg.2015.52753
