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Greetings. It's New Zealand naturopath, Eric Bakker, author of Candida Crusher and formulator of the Canxida range of dietary supplements. Today, we're going to talk about prebiotic foods. What are the best prebiotic foods? What are the best foods to feed the beneficial bacteria? The prebiotic feeds the probiotic.
There are a lot of misconceptions about fermented and cultured foods. I've got some notes. I'm just going to read off some of my notes. Do these feed the microbiota? No. They don't. Do they repopulate the gut? They don't populate the gut. They can help to create an environment more conducive to allow beneficial bacteria to flourish, but they don't actually supply the gut with lots and lots of lactobacillus. And if they do put any bacteria down there, these are basically a very temporary colonization of the gut. They don't really work the way a lot of people think they do. And the colonization is only temporary, as well. Many people will eat the wrong kind of foods. They'll drink alcohol. And then they'll eat a bit of sauerkraut or yogurt and think that's how they can repair their gut, but it doesn't really work that way.
Let's look at foods that nourish and restore the gut microbiota. What are some of the best foods? These are whole plant foods. These are polyphenol rich foods. These are prebiotic rich foods. These are resistant starch foods. These are foods that contain certain starches that allow the beneficial bacteria to feed on. Let's just jump right into that category now. Whole foods, minimally processed, predominantly plant based diet. We know that plants really help to feed up the gut. Meat doesn't do that at all. Let's jump into it.
What we're looking at are foods rich in oligosaccharides or a particular kind of sugar that feeds the beneficial bacteria. Note I said the word "sugar," so not all sugars are going to feed Candida. Oligosaccharides feed the beneficial bacteria and not the Candida. And when the beneficial bacteria gain the upper hand, the Candida basically get suppressed, they're numbers get suppressed. I want you to consume foods rich in fructooligosaccharides, inulin. We call them the FOS foods. And foods rich in galactooligosaccharides or the GOS foods. So the FOS and the GOS.
FOS foods, Jerusalem artichokes, yacon tubers, burdock roots, dandelion roots, chicory roots, garlic, onions, leeks, asparagus, and globe artichokes. Jerusalem artichokes can cause gas and they call them farty chokes for that reason. When you incorporate the FOS foods, you need to go very slowly into it to start with. Don't jump right into eating a kilo per day because you'll produce massive amounts of gas. Particularly with the FOS foods, you need to have a very slow inclusion into the diet if you're not used to these kind of sugars in your diet.
GOS foods are similar, but I don't find they create quite as much gas as the FOS foods. They will still create gas, but not as much as the FOS. Legumes, brassica family vegetables, fresh beans, green beans are very good, beet root, rye sourdough, if you tolerate gluten, sunflower seeds, pumpkin seeds, sesame seeds are also good, and linseed sunflower almond mix, which is what I like people to make up. These are the sort of foods to consume to really help to build up or fertilize, for want of a better word, the beneficial bacteria.
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