“Doctors are learning that one of the best ways to quell inflammation lies not in the medicine cabinet, but in the refrigerator.”Harvard Health
Many fruits and vegetables are prebiotics which is food for your good bacteria. Prebiotics act as a fertilizer to promote the growth of the good bacteria in our gut. This is essential to the health and function of our immune system. You want a diverse amount of good bacteria in your gut, and eating cultured foods accomplishes this. With the addition of prebiotics, you have a super strong combination that boosts your immune system. Prebiotics also strengthen your ability to absorb calcium, magnesium, and other minerals usually lacking in our diets.
Fiber is essential to having a healthy body. Not only does it feed your microbes, but it can also help to reduce LDL or “bad” cholesterol. It helps to control blood sugar, and fiber helps normalize the bowel and prevent bowel disease. Consuming lots of fiber has been shown to reduce the recurrence, and aid in the prevention, of a number of cancers including colorectal, breast, mouth, throat, and esophagus. 1
A diet rich in vegetables, fruits and probiotics can lower blood pressure,2 reduce risk of heart disease and stroke,3 and help keep digestive problems at bay. It can also help you lose weight by keeping appetite in check and by balancing blood sugars.4 Most everybody knows that eating salads is a healthy thing to do but often people don’t do it. The more salads you eat, the more you’ll crave them. Microbes in your gut reorganize when you eat different types of foods. You will crave the foods you eat the most as your microbes and enzymes increase to accommodate your food preferences. You are what you eat, so make good choices! Check out my video 📹 for Fermented Asian Salad in a jar!
Did you know that the juice from lacto-fermented pickles and vegetables is just as powerful as the vegetables themselves? Add a spoonful of cultured juice to any salad dressing or even your condiments, like ketchup and mustard, and it will add billions of probiotics and be undetectable in terms of taste. Or better yet, make your own salad dressings or condiments – I have many recipes you can see below. This is a great way to get probiotics into picky eaters. One spoonful gives you billions of probiotics and more than a whole bottle of probiotic pills. These cultured veggies help digest proteins and build your immune system to fight off colds and flus. Check out this video 📹 on how to make 20 Second Kombucha Mayo.
Eating a fiber-rich salad will help you to feel full faster, so you’ll consume a smaller amount of calories than you might when a meal is served without this salad appetizer. Adding a probiotic dressing will help you receive more nutrients from all of the fruits and veggies. The more raw vegetables you can incorporate into your salad, the greater the potential positive effects will be. Adequate fiber intake helps with weight loss and healthy weight maintenance. It normalizes bowel movements and aids in the prevention of bowel disease.
Inflammation is part of the body’s immune response; without it, we can’t heal. Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines. Vitamin E is one of the best sources and is found in dark green veggies such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals—than those with lighter-colored leaves.
Check out all the different ways to make probiotic salads, condiments, and dressings. I want to encourage you to give it a try. These can be game changers. Don’t buy salad dressings from the store that are filled with chemicals. Make your own and see and taste the difference. Here are probiotic dressing and salad recipes, and I have many more recipes in my books. They’re an easy and delicious way to sneak probiotic foods into your diet.