1 fresh fruit and vegetables are not peeled
Antioxidants called phenols are found just under the skin of vegetables and fruits, and probiotics like to eat phenol.
Fruits and vegetables also have soluble fiber which helps you in two ways.
First, the bacteria that feed off the benefits of fiber. They produce short-chain fatty acids is waste. These short-chain fatty acids to slow the growth of harmful bacteria, such as the bacteria E. coli.
Secondly, you have more time when nature calls.
2- Trail mix
The combination of nuts and seeds are a perfect prebiotic. Nuts and seeds are good sources of fiber, protein and phenol.
Just be sure be away from the candy mix or yogurt-covered nuts, because they add a refined sugar. (Which ends up as food for harmful bacteria in your intestines), which defeats the purpose.
Fruit juice is a good level of phenols in foods, including those made from blueberries, raspberries, blackberries, cranberries, pomegranate, cherry and grape purple.
Just be sure you buy real JUICE - no "juice drink" which can contained little or no real juice. Read the label if you are unsure. Once he first and second ingredients are water and sugar, forget it. It is not juice.
The only one exception is cranberry juice beverage. Pure cranberry juice is very acidic, and the addition of water and sugar to make it palatable, without completely compromising the quality of the phenols from the cranberry juice.
Practically every herb and spice contains dietary phenols (and they are alkaline - another great plus for the body), something to spice up anything you want!
Expect the herb oregano is the highest phenol, so if you like pizza you have been lucky. It is also delicious sprinkled shrimp scampi or fish or chicken.
Fresh herbs and spices are phenolic in more food than dry. But both are good food for the bacteria to your advantage.
5- Oats
Oats are rich in beta-glucan soluble fiber and prebiotic, which is great .
However, all the oats are not created equal. Stay away from flavored instant oatmeal packets, because they're usually loaded have refined sugar. You do not want to turn your food for friendly bacteria into your party for people who are not friendly.
6- Legumes
Legumes contains beans, lentils and peanuts. They are loaded to soluble fiber (as well as protein and minerals).
The dietary phenolic number of beans is one the highest per weight of food in existence.
7- Red wine
Moderate the consumption of red wine (1-2 glasses a day) not only reduces the risk of heart disease and stroke. But red wine also has one of the highest phenol content of the food or drink.
That is because red wine is not just. The pulp of the grapes. The skin and seeds. Use only the residue of white wine, so it is not useful, such as red.
8- Dark chocolate
Dark chocolate and cocoa powder is a good source of phenols probiotic food - nourishment (milk chocolate, because the processing is reduced phenolic content.).
Higher the cocoa content, the higher phenols.
Well, this is not a recommendation of Hershey with breakfast, lunch and dinner. But an occasional treat of a nice piece of dark chocolate will dance your tongue and make it fit your beneficial bacteria..MORE HERE!!!!
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