These food components interact with gut bacteria through a process of fermentation and can contribute to excessive symptoms of gas and bloating.
2. Get to know prebiotics. As you hear more and more about gut bacteria, you will also be hearing more and more about prebiotics. Prebiotics are ingredients in foods that encourage the growth of beneficial flora. Prebiotics are primarily found in vegetables and fruits that are high in soluble and insoluble fiber. Two other buzz words are "fructo-oligo-sacharides" and "inulins" - foods with these prebiotic components seem to be especially gut flora-friendly. Here are some examples:
- Artichokes
- Asparagus
- Bananas
- Blueberries
- Chicory
- Garlic
- Leeks
- Onions
- Rye
3. Eat more fermented foods. Fermented foods are foods that already contain within them live cultures of beneficial strains of bacteria. This may sound really exotic, but as you look at the list, you are probably very familiar with two of the examples:
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