Gut-Friendly Snacks to Add to Your Office Pantry

GUT-FRIENDLY SNACKS TO ADD TO YOUR OFFICE PANTRY 00 Healthy gut bacteria help bodies: Over time, microbiota forms colonies to fight: Digest and Synthesize several Obesity Autoimmune absorb nutrients vitamins disease Type 2 diabetes Boost immune Regulate Certain forms system metabolism Heart disease of cancer By changing your diet, you can cultivate a new microbiota, or gut flora, in just 24 hours. Bacteria that live in our intestinal tract flourish on colorful, plant-based foods. DIVERSITY EQUALS GUT RESILIENCE To encourage healthy and diverse bacteria, you need: PREBIOTIC FOODS Foods that contain ingredients gut bacteria feed on, mostly fiber, which produces fermentation byproducts that benefit gut health. Examples of prebiotic foods and snacks Cereal grains Mushrooms Oats Whole wheat Barley Rye Almonds Asparagus Bananas Endive Garlic Greens Kiwi Jicama Jerusalem artichoke Legumes For on-the-go snacking, try: Truth bars Freedom Foods Active TigerNut Raw Try to eat prebiotic foods in Balance Cereal Granola their raw state rather than cooked. Cooking can alter the fiber that supports digestive health. PROBIOTIC FOODS Foods that are prepared by being put in a slow cooker or a mason jar where bacteria ferments them Examples of prebiotic foods and snacks Fermented vegetables Cultured dairy products Kimchi Sauerkraut Carrots Buttermilk Yogurt Traditional cured Greek olives Lacto-fermented Kefir Cheese pickles Fermented beverages Cultured non-dairy products Yogurts and kefirs made from soy, coconut, etc. Fermented grains Kefir Kombucha Kvass and beans Try Try Try Fermented condiments Kombucha Wonder GT's Kombucha KeVita Sparkling Probiotic Drink PREBIOTIC RECIPES Whip up these fasty freats to share with your office! JERUSALEM ARTICHOKES Snack Jerusalem Artichoke Chips Benefits Ingredients • 1 Jerusalem artichoke • Sea salt flakes High in prebiotic insulin Background Insulin travels through the body to the colon where it ferments into healthy gut flora. Other good sources of insulin: Instructions 1. Preheat oven to 375°F. 2. Scrub the Jerusalem artichoke with a vegetable brush and rinse. Asparagus Leeks 3. Pat dry with a kitche towel. 4. Cut Jerusalem artichoke in very thin slices. 5. Spread slices on a baking tray lined with parchment paper. 6. Leave space between chips so they can get crispy. Onions Bananas 7. Sprinkle with sea salt. Notes 8. Bake for 15-20 minutes and let cool for 10 minutes. Ease into eating Jerusalem artichokes May cause distress to people with sensitive digestive tracts Snack BANANAS Peanut Butter Banana Bars Benefits Ingredients • 4 medium bananas • 2 cups oats, dry • 6 Tbsp. all-natural peanut butter • 1/2 cup walnuts, chopped • 1/2 cup dark chocolate chips Restores health of the bacterial community May reduce inflammation Background High levels of potassium and magnesium, which can reduce inflammation Instructions 1. Preheat oven to 350°F and grease a 9x13 inch glass dish. 2. Mash bananas and mix with oats and peanut butter. 3. Spread dough evenly in the prepared dish and sprinkle with walnuts and chocolate chips. 4. Bake for 18-20 minutes or until an inserted toothpick comes out clean. PROBIOTIC RECIPES 田 Snack FERMENTED BEANS Cauliflower Stir Fried with Fermented Bean Curd Benefits Ingredients Legumes help release short-chain fatty acids (SCFA) which: • 3 Tbsp. water or stock • 3 cubes red or white • 2 Tbsp. vegetable or canola oil • 1/2 head cauliflower, cut into fermented bean curd • Kosher salt and freshly ground black pepper thin slices • 3 cloves garlic, smashed Strengthen Aid in intestine cells weight loss Improve absorption of micronutrients Background Instructions Beans feed good gut bacteria, which improves the immune system. 1. Heat oil in a large wok over high heat until it smokes. 2. Add cauliflower and stir fry until tender, about 4 minutes. High in fiber, protein, folate, and B vitamins which help regulate a healthy gut and brain. 3. Push cauliflower to the sides, add garlic to the center, and stir fry until golden, about 30 seconds. 4. Toss garlic and cauliflower together. 5. Add stock or water, cover the wok with a lid or plate, and let the liquid simmer until almost evaporated, about 2 minutes. 6. Remove the lid; add the cubes of fermented bean curd. 7. Break up the bean curd with a spatula and toss the cauliflower around to coat. 8. Season to taste with salt and pepper. Snack ТЕMPЕН AND MISO Tempeh Fries with Curry Mayonnaise Benefits Ingredients Add healthy live micro-organisms into the gut that remove unhealthy • 28-oz. packages tempeh • 1/2 cup cornmeal • 1 Tbsp. salt • 1/4 cup vegetable oil (or canola oil) • 1/4 cup vegan mayonnaise • 2 Tbsp. curry powder bacteria Improve the absorption of minerals Improve overall health Background Reduce the risk of colon cancer Instructions 1. Slice the tempeh lengthwise into 1/4-inch thick sticks. 2. In a large skillet, bring an inch of water or vegetable broth to a boil. Decrease Improve immune allergies function 3. Simmer the tempeh, covered, for 10 minutes, then drain well. 4. Combine cornmeal and salt in a small bowl. 5. While the tempeh is moist, roll each stick in the cornmeal and salt mixture. Improve the Treat diarrhea health of the intestinal cells 6. In a large skillet, heat the oil over medium-high heat. 7. In batches, sauté the cornmeal-coated tempeh for 2 minutes on each side until light golden brown. 8. Drain each tempeh fry on a paper towel. 9. To make curry mayonnaise sauce: Whisk together mayonnaise and curry powder in a small bowl. By making some simple changes to your meal and snack routine, you can support a diverse flora of gut bacteria, for you and your coworkers. And with more diverse gut bacteria, you can improve your overall health. pcrm.org prevention.com superhealthykids.com ZeroCater amazon.com healthline.com seriouseats.com onegreenplanet.org thehealthytart.com thespruce.com trndmonitor.com