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Tiny and nearly tasteless,chia seedsare great in a smoothie or sprinkled over salad.
Grass-Fed Beef
Go for grass-fed beef over corn-fed, advises Grunewald.
Prebiotics help nourish the colonies of beneficial bacteria in our digestive system and strengthen the immune system.
Asparagus is a top source.
“To get the full benefit, eat the asparagus raw or very lightly cooked,” says Rose.
“ensure you eat the entire steam, and not just the more tender tips.”
Bananas
When combined, probiotics and prebiotics work synergistically to promote GI health.
Drizzle lightly sweetened honey or maple syrup (also good prebiotic foods) on top.
“When selecting bananas, go for a bunch on the greener side,” says Rose.
“Some of the starch you want transforms as the banana ripens, reducing some of the benefit.”
Salmon also contains the carotenoid astaxanthin, an antioxidant that has powerful anti-inflammatory benefits.
For a healthy preparation, grill or poach your filets.
This grain is also easy to mix into most broth-based soups for an extra dose of heft and health.
One of her favorites is swiss chard in all its varieties.
In fact, one cup of cooked lentils has more protein than two ounces of meat.
Lentils cook up so quickly and can be the base for a salad or thrown into vegetable soups.
Palmer recommends getting legumes like lentils into your diet at least a few times per week.
Bauer suggests adding it to parfaits or stirring it into soups.
Pumpkin Seeds
Pumpkin seedsare one of Bauer’s favorites.
“Plus, they provide a dose of heart-healthy fats and filling fiber as well.”
