Good For Your Gut

Quarter 1 Education Piece

Ways to Improve Digestion

• Prebiotics• Probiotics• Fiber• Fluid

Prebiotics

• What are they?– Prebiotics are a form of fiber that serve as food

for probiotics– They can only be metabolized by the gut

bacteria• Examples of Prebiotics– Bananas, oats, pectin, legumes, artichokes,

carrots, cucumbers, leeks, onions, whole wheat

Benefits of Prebiotics

• Selectively stimulate the growth or activity of a limited number of bacteria in the colon– Improve host health

• Help to increase the number of beneficial bacteria in the gut

• Help treat diarrhea • Support probiotics

Probiotics

• What are they?– Live microorganisms which have a beneficial

effect on the host when consumed in adequate amounts

• Examples– Yogurt, buttermilk, aged cheese, sourdough

bread, sauerkraut, miso, tempeh, kombucha

Benefits of Probiotics

• Probiotics survive passage through the gastrointestinal tract and therefore have a positive effect on the digestive system

• Aid in digestion • Decrease risk for disease• Dairy products containing probiotics provide

high quality nutrients including:– Calcium, protein, and fatty acids

Fiber

• What is Fiber?– Parts of plant foods that your body cannot

digest or absorb– Also known as roughage or bulk– Two types of fiber• Soluble• Insoluble

Benefits of a High Fiber Diet

• Normalizes bowel movements• Lowers cholesterol levels • Controls blood sugar levels• Tends to be more filling and can promote a

healthy weight

Soluble Fiber

• Soluble fiber is able to dissolve in water and form a gel-like substance

• Helps treat diarrhea • Examples of soluble fiber– Oats, peas, apples, citrus, carrots, barley

Insoluble Fiber

• Unable to be digested in water• Promotes movement of material through

your digestive tract• Adds bulk to stool to help treat constipation– 3:1 ratio of insoluble to soluble fiber for

constipation• Examples: – nuts, beans, cauliflower, green beans, Brussels

sprouts, potatoes, wheat bran

Fluid• Fluid aids in movement of materials through

the digestive tract• Improves constipation– >2L per day

• Softens stool• Daily fluid recommendation:– 8 8oz cups per day • 1 cup = 8 oz• 1 cup = 240 mL• 8 8oz cups = 1,920 mL

Tips to Increase Fluid Intake

• Keep a glass of water by you throughout the day

• Drink out of a straw • Try drinking other sources of fluids such as tea

or fruit juice• Eat foods with a high water content such as:– watermelon, peaches, berries, cooked

broccoli, cooked green beans

Sources• Brummit. "NCM Nutrition Care Manual Eat Right." Public Home

Page. Academy of Nutrition and Dietetics, 2002. Web. 28 June 2016.

• Foods for Health: Eating for Digestive Health. International Food Information Council Foundation, Web. 21 June 2016.

• Kohn, Jill, MS, RDN, LDN. Probiotics. Academy of Nutrition and Dietetics, 16 November 2015. Web. 21 June 2016.

• Newgent, Jackie RDN, CDN. Prebiotics and Probiotics: Creating a Healthier You. Academy of Nutrition and Dietetics, 12 October 2015. Web. 21 June 2016.

• "NCM Nutrition Care Manual Eat Right." Public Home Page. Academy of Nutrition and Dietetics, n.d. Web. 28 June 2016.