What's the Deal with Prebiotics and Probiotics? Plus, a Parfait Recipe!

     You may be hearing the buzz lately about prebiotics and probiotics. But what exactly do these terms mean, what are their benefits, and where can you find them?
     Prebiotics are "non-digestible food products that stimulate the growth of bacteria already present in the colon." They may improve gastrointestinal and digestive health because they promote the good bacteria needed for digestion. Prebiotics are found in whole grains (especially oatmeal), flax, barley, greens, berries, bananas and other fruits, legumes, onions, garlic, honey and leeks.
     Probiotics are "beneficial bacteria that improve gastrointestinal health and may improve calcium absorption". Probiotics are found in foods such as yogurt (with live, active cultures), kefir, buttermilk and other fermented dairy products, fermented vegetables such as kim chi and sauerkraut, and fermented soy products such as miso and tempeh.
     Food products that contain prebiotics or probiotics can help improve gastrointestinal health by regulating your digestive tract. They either support or supply your GI tract with the good bacteria needed for proper digestion. Eating foods that contain pre- or probiotics can help make sure your bowel movements are regular: helping to eliminate diarrhea and constipation! They also help your colon to do its job better: reabsorbing water and electrolytes. This helps you stay hydrated and prevents diarrhea. You don't need to buy special probiotic pills or special yogurt labeled as probiotic. You are always better off getting your nutrients from their natural sources rather than a pill. Any yogurt with live, active cultures contains probiotics. Choose yogurt that is reduced fat and without added sugar!
     Try this recipe for breakfast or a snack. It contains foods that provide both pre- and probiotics!

Yogurt-Berry Parfait with Homemade Granola

Granola:
Ingredients:
6 cups rolled oats
1/2 cup wheat germ
1 teaspoon nutmeg
1 teaspoon ground cinnamon
pinch of salt
1/4 cup canola oil
3/4 cup honey
Optional:
1/2 cup chopped pecans
1 cup raisins

Directions:
1. Toss dry ingredients together, except the raisins. Then add oil and honey and toss again to coat thoroughly.
2. Spread the mixture on two sheet pans and bake until golden, about 30 minutes, turning every ten minutes so that it browns evenly.
3. When done add the raisins if using and let cool. As it cools it will lose its stickiness and become crunchy.
4. Store in an air tight container. Will store for about a month!

Yogurt-Berry Parfait
Ingredients:
Granola
Plain, low-fat yogurt
Fresh berries. Choose from: blueberries, strawberries sliced in half, raspberries, blackberries, or cherries

Directions:
Layer ingredients in individual sized decorative dishes.
Serve with a spoon or fork.
Works great for breakfast or a snack!
Can also serve in a plastic or glass container with a lid to take on the go!

Enjoy!

Cheers,
Brittney

Resources: Krause's Food & Nutrition Therapy, 12th Edition; Mahan & Escott-Stump.