OnCore Nutrition - Two Peas in a Podcast

Episode 3 - love your guts!

Episode Summary

This weeks ep is all about YOUR gut. We’re talking probiotics vs prebiotics, how to fight constipation, how carbs reduce your bowel cancer risk and all things faecal transplants!

Episode Notes

Show Notes

Probiotics vs Prebiotics

https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058

Prunes

• Prunes = dried plums     
• 1 cup prunes = 12g fibre = almost half daily fibre req (25-30g per day)
• 3 prunes = 4g fibre 
• 100g prunes = 7.8g fibre vs 3.8g in broc vs 2.4g in apple
• Almost equal parts soluble and insoluble fibre which means it not only adds bulk to the stool to help you create something to pass in the first place, but the soluble fibre helps absorb fluid to create a formed stool and also feeds our good gut bacteria.
• Prunes are also a good source of sorbitol - a sugar alcohol that occurs naturally in dried fruit but also is commercially manufactured and added to things like diabetic jelly and sugar free gum. It gets fermented by our gut bacteria and draws fluid into the gut to help it, errrr slip out! 

Resistant starch

• The research suggests that increasing your intake of resistant starch can be beneficial for the bacteria in our intestines as well as for your cells.
• Research has shown that the way you prepare common foods like grains, potatoes, rice and pasta may change their resistant starch content.
• One type of resistant starch is formed when foods are cooled after cooking. A great way to increase the amount of RS in your diet is simply cooking and cooling your carbs.
• Green bananas are also high in RS, however as they ripen and become sweeter, they amount of RS lessens.

Faecal Transplant

https://www.hopkinsmedicine.org/gastroenterology_hepatology/clinical_services/advanced_endoscopy/fecal_transplantation.html