A Microbiome Byte & Bite

A Microbiome Byte & Bite

Recap: Probiotics are live microorganisms that keep your gut flora balanced and provide health benefits, including supporting immune and digestive systems and optimal brain function. Prebiotics act like fertilizers that stimulate the growth of healthy bacteria in the gut. Put simply, prebiotics feed and nourish your probiotics. They work synergistically

to enhance your digestion and boost your overall health.

Artichokes contain the prebiotic inulin, which is fermentable fiber. Inulin is classified as a prebiotic because of its ability to stimulate the growth of beneficial bacteria such as Bifidobacteria. Lentils (legumes) are a sweet vegan protein high in fiber, folate, and plant chemicals called polyphenols that have antioxidant activity. Lentils also contain resistant starch that delays the absorption of carbohydrates with blood sugar-lowering effects and is another source of prebiotics that feed gut flora to prevent digestive diseases.

Lentil Salad With Chopped Artichoke Hearts

Makes two servings

Ingredients

For the salad:

• ½ cup cooked lentils

• Two handfuls of arugula or other kinds of baby greens or massaged kale

• 6 to 8 artichoke hearts (from a jar or can is fine)

• 1 stalk celery diced

dressing:

• 2 tablespoons extra-virgin olive oil

• 2 teaspoons lemon juice

• 2 tablespoons Dijon mustard

• 1/2 tsp oregano, dried

• dash of sea salt

• freshly ground pepper to taste

Combine dressing ingredients in a shaker bottle and blend.

Arrange salad ingredients in a bowl and toss with dressing when ready to serve.

P.S. Those following a low FODMAP because of digestive issues usually avoid foods high in inulin for the first few weeks of the diet. Other sources of inulin include bananas, asparagus, garlic, onion, and leeks. When triggers become more apparent and foods are re-introduced, it is essential for those with digestive health concerns to add back as many food sources of inulin as they can comfortably tolerate.