142 | April 2019
BETTER HEALTH
EAT YOU R
PRE- AND
PROBIOTICS
Although some
of the latest
research shows
that available
probiotics
supplements don’t
impact the gut
microbiome, many
experts admit they
take them. If you
choose to do so,
follow this advice
from the Academy
of Nutrition and
Dietetics.
■ READ LABELS
Supplements
should contain
around 1 to
10 billion colony
forming units
(CFUs) to be
effective.
■ CONSIDER
THE STRAINS
A mix is best, but
certain strains help
specific issues.
Talk to your doctor
and learn more
at the American
College of
Gastroenterology
list: patients.gi.org/
probiotics.
■ STORE IT RIGHT
Some need to
be refrigerated;
check the label.
■ TAKE IT DAILY
For best results,
take a supplement
regularly. Once you
stop, the benefits
go away in one to
four weeks. ■
snack
CHOCOLATE-
ALMOND
ENERGY
BITES
Stir together ¹∕3 cup
salted almond
butter and 1 tsp.
unsweetened cocoa
powder until smooth.
Stir in ½ cup diced
dates and ½ cup
rolled oats. Form
into four balls.
Makes 4 servings.
Combine ¾ cup plain
unsweetened kefir,
½ cup unsweetened
oat milk, a third of a
sliced banana, ¾ cup
frozen pineapple
chunks, ¼ tsp. ground
ginger, and 1 cup baby
spinach in a blender.
Blend on high until
smooth. Serve with a
slice of toasted whole
wheat bread with
1 Tbsp. peanut butter
and 1 tsp. raw honey.
Makes 1 serving.
dinner
MISO
SALMON
Sprinkle a 5-oz.
salmon fillet with a
pinch each of salt
and garlic powder;
bake at 400°F about
12 minutes or until fish
flakes easily. Spread
with ½ tsp. white
miso; let stand until
melted. Meanwhile
sauté 1½ cups green
beans in 2 tsp. olive
oil and 1 tsp. minced
garlic. Serve fish and
beans with ¾ cup
cooked farro
seasoned to taste.
Makes 1 serving.
breakfast
GINGER-
PINEAPPLE
SMOOTHIE
In a large bowl stir
together 1 Tbsp. olive
oil, 1 Tbsp. raw apple
cider vinegar, ¼ tsp.
diced garlic, ¹∕8 tsp.
each dried thyme
and oregano, and
a pinch of salt and
black pepper. Toss
in ½ cup chopped
roasted chicken,
½ cup artichoke
hearts, ½ cup halved
grape tomatoes,
½ cup rinsed and
drained canned
white beans, and
1 cup cooked whole
grain pasta. Makes
1 serving.
lunch
VEGGIE &
CHICKEN
PASTA SALAD
TAKE NOTE
Look for
the National
Yogurt
Association’s
Live & Active
Cultures seal
on yogurt
or milk
products to
be sure they
contain live
probiotics.
TAKE NOTE
Veggies
pickled via
fermentation
have the
highest levels
of probiotics.
This one-day meal plan shows how delicious and
simple keeping your digestive system healthy can be.
WHAT ABOUT
SUPPLEMENTS?
SOURCES
OF PROBIOTICS
AND
PREBIOTICS
ARE IN
COLOR.
RECIPES BY WILLOW JAROSH, M.S., R.D.N., AND STEPHANIE CLARKE, M.S.,R.D.N.
