How can I take Prebiotics?
Prebiotics are a type of non-digestible dietary fibre that promote the growth and activity of beneficial bacteria in the gut. While prebiotics can be found in a variety of foods, it can be challenging to get enough of them from diet alone. That's where prebiotic supplements come in. In this blog post, we'll explore how prebiotic supplements can be taken and provide some suggestions and recipes for mixing them into your favourite foods.
What are prebiotic supplements?
Prebiotic supplements are a convenient way to get a concentrated dose of prebiotics. They typically come in the form of powders or capsules and contain one or more types of prebiotic fibres, such as inulin, beta yeast glucan, or xylooligosaccharides (XOS). When taken as directed, prebiotic supplements can help to support a healthy gut microbiota by promoting the growth of beneficial bacteria in the gut. They may also provide other health benefits, such as improved digestion, better immune function, and reduced inflammation.
How to take prebiotic supplements
Prebiotic supplements can be taken in a couple of different of ways, depending on your preference, including:
Mixing into water or other drinks
One of the simplest ways to take a prebiotic supplement is to mix it into water or other drinks. Many prebiotic powders dissolve have a mild, sweet taste. You can also mix them into smoothies, juices, or other drinks for a convenient and tasty way to get your prebiotics.
Adding to food
Prebiotic supplements can also be added to food for an extra dose of fibre and flavour. Prebiotic powders can be sprinkled on top of cereal, porridge, yogurt, or other foods for a boost of prebiotics. They can also be mixed into recipes for baked goods, such as muffins, bread, or pancakes.
Prebiotic supplement dose
The appropriate dose of prebiotic supplements depends on the specific product and individual needs. It's important to follow the manufacturer's instructions and not exceed the recommended dosage. As a general guideline, the recommended daily dose of prebiotic fibres is 5-10 grams per day. However, some people may require a higher or lower dose depending on their individual needs. It's important to start with a lower dose and gradually increase it to avoid digestive discomfort such as bloating and gas.
Mixing prebiotic supplements into foods
Here are some suggestions and recipes for mixing prebiotic supplements into your favourite foods:
Smoothies
Smoothies are a great way to get a dose of prebiotic fibre and other nutrients in a tasty and convenient form. Here's a simple recipe to try:
1 banana
1 cup frozen berries
1 scoop prebiotic powder
1 cup almond milk
1 tbsp chia seeds
Blend all the ingredients in a blender until smooth and creamy. Adjust the consistency by adding more or less almond milk.
Porridge
Porridge is a nutritious and filling breakfast that can be easily customised with prebiotic supplements. Here's a recipe to try:
45 g rolled oats
240 ml water or almond milk
1 tbsp prebiotic powder
1/2 banana, sliced
1 tbsp nut butter
1 tbsp honey or maple syrup
Bring the water or almond milk to a boil in a saucepan. Add the oats and reduce the heat to medium-low. Cook for 5-7 minutes, stirring occasionally, until the oats are tender and creamy. Stir in the prebiotic powder and mix well. Transfer the porridge to a bowl and top with the banana slices, nut butter, and honey or maple syrup.
Baked goods
Prebiotic supplements can also be added to baked goods for a fibre boost. Here's a recipe for prebiotic muffins:
150 g wholemeal flour
50 g prebiotic powder
120 ml honey or maple syrup
60 ml coconut oil
1 egg
120 ml almond milk
1 tsp baking powder
1/2 tsp bicarbonate of soda
1/2 tsp salt
1 tsp ground cinnamon
Preheat the oven to 180°C. In a mixing bowl, combine the flour, prebiotic powder, baking powder, baking soda, salt, and cinnamon. In another mixing bowl, whisk together the honey or maple syrup, coconut oil, egg, and almond milk. Add the wet ingredients to the dry ingredients and mix well. Pour the batter into a muffin tin lined with muffin cups. Bake for 20-25 minutes, or until a skewer inserted into the centre comes out clean.
Prebiotic supplements are a convenient way to get a concentrated dose of prebiotic fibres that support a healthy gut microbiota. They can be taken in various ways, such as mixing into water or adding to food. When choosing a prebiotic supplement, it's essential to choose a high-quality product from a reputable manufacturer and follow the recommended dose. By incorporating prebiotic supplements into your diet, along with a balanced and healthy diet and lifestyle, you can help support optimal digestive health and overall well-being.