We are on week two of my friend @dietition_jen sharing her expert knowledge. Today her chosen subject is:-
Prebiotics for gut health:
Prebiotics are a type of dietary fibre that is unable to be digested in the small intestine, so they reach the colon intact and act as food for our gut bacteria. They are naturally found in onions, garlic, leeks, asparagus and artichokes. Including these in your diet may help the growth of good bacteria in your gut.
Probiotics for gut health:
Probiotics are live bacteria that are found naturally in some fermented foods, including natural yoghurts (they need to say they contain live, active cultures), kefir (a fermented milk drink), kombucha (fermented tea), kimchi (fermented cabbage) and natto (fermented bean).
There is a lot of current research into the gut microbiome – we still don’t know what the ultimate microbiome would look like for health. However, having both probiotics and prebiotics as part of a healthy balanced diet may benefit health through altering the gut microbiota, and supporting metabolism and immunity.
Note: probiotics are generally safe for healthy people to take. But for people with compromised immunity, please see your GP or a Dietitian before taking these.
4 skinless chicken breasts
3cm piece of grated ginger
2 fresh chillies sliced
2 litres chicken stock
1 tablespoon white miso paste @misotasty
2 tablespoons soy sauce
2 cloves of garlic
3 garlic cloves crushed
4 spring onions
Handful dried seaweed (rehydrated according to packet instructions) @atlantickitchen
200g frozen Edamame beans
Bring the stock to a gentle simmer. Add the ginger, garlic and miso paste. Stir until dissolved.
Now add the chicken breasts and simmer for 20 minutes. Remove the chicken from the pan and slice or tear. Return the chicken to the pan along with the chilli, edamame, noodles, soy sauce, spring onion and seaweed. Squeeze with lime juice before serving.