If you adhere to the ketogenic diet, you have one responsibility: keep the body in a state of ketosis. Ideally, you consume 60 to 80% of your calories from fat (preferably healthy fats), 20% of your calories from protein, and 10% from carbohydrates. These percentages have a little wiggle room, but the main thing to remember is not to consume too many carbs, or else you will kick your body out of ketosis. 

The idea of the ketogenic diet is based on the understanding that the body uses carbs as the primary fuel source for energy. Once your carbohydrate stores are depleted, the body starts using fat stores to carry out its functions. In theory, it makes sense that this diet will help encourage weight loss, but only if the body continues to burn fat, not carbs. That’s why selecting the right sweetener is paramount, as the wrong ones will drastically increase your carb intake. 

Which sweeteners are acceptable to consume on the keto diet? Stevia and erythritol, which essentially have no carbs, are great keto-friendly sweeteners, but there are others you can enjoy that will keep the body in ketosis. Continue reading to learn more about them. 

Monk Fruit

A great keto-friendly sweetener that often goes unnoticed is monk fruit, which is a plant native to China. In grocery stores, you will likely see it under names like PureLo or Monk Fruit in the Raw. According to the Food and Drug Administration (FDA), this sweetener is safe and about 100-250 times sweeter than regular table sugar. It is calorie-free and one teaspoon (tsp) contains 0.5 grams (g) of carbs. The mogrosides in monk fruit give it the natural sweetness, but they also act as prebiotics, according to some studies. More research is necessary to determine the effects of mogrosides on existing probiotics in your gut.

Yacon Syrup

This is probably a lesser-known sweetener, regardless of your involvement in the keto world. Yacon syrup comes from the roots of the bacon plant, which is native to South America. The syrup contains 50% of the calories of table sugar and is a fabulous source of fructooligosaccharides (FOS). This type of soluble fiber helps regulate cholesterol, but like other sugar alcohols, it may cause bloating or cramps in some people. Yacon syrup works best in coffee or tea, but it may also be used to sweeten salad dressings. Because FOS break down at high temperatures, avoid using it in recipes that involve cooking. 

Stevia

This is a classic low-carb sweetener native to South America, specifically Argentina, Brazil, and Paraguay, although it grows all over the world. In grocery stores, you will probably see it under names like PureVia or Truvia, but there are many manufacturers that create liquid or powdered versions. Some research found that stevia may lower blood sugar, which could be dangerous for diabetics who take insulin. That said, it may help lower blood pressure, which could benefit someone with high blood pressure. Much like yacon syrup, stevia works well in coffee and tea. Just keep in mind that it is about 200-400 times sweeter than table sugar and will not work well if used in large amounts. 

Xylitol 

Although this sugar alcohol is just as sweet as table sugar, it has fewer calories and carbs. Generally speaking, sugar alcohols do not raise blood sugar in the same way that table sugar does. The reason for this is because the body absorbs sugar alcohol, such as xylitol, much more slowly. According to the FDA, consuming too much xylitol, or other type of sugar alcohol, may cause cramps or diarrhea. You can add xylitol to coffee, tea, and smoothies, but it probably won’t work well in lots of recipes due to potential moisture absorbency. A 2022 study found that xylitol absorbed moisture when used to sweeten chocolate milk. 

Erythritol 

This naturally-occurring sugar alcohol is found in fruits like watermelon and grapes. It also exists in fermented foods, such as soy sauce and cheese. It is roughly 60 to 80% as sweet as table sugar and has zero calories. Erythritol does not spike your blood sugar, nor does it promote tooth decay. Preliminary evidence suggests that erythritol may help lower your total sugar consumption, which could decrease your risk of diabetes and obesity. Use erythritol as a substitute for table sugar in beverages and recipes. Just keep in mind that it has a cooling effect on the tongue and that may feel unpleasant if you use a lot of it.

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You have undoubtedly ordered, or at least heard of, an acai bowl. Although acai berries and bananas typically make up the base for these bowls, dragon fruit, also known as pitaya or strawberry pear, is another common base. Are pitaya and dragon fruit the same thing, though? We will cover all that and more in this article.

What Is Pitaya?

Pitaya, or dragon fruit, is a low-calorie tropical fruit that has a subtly sweet and somewhat neutral flavor. The fruit has a pink exterior with green leaves, but it can either have white or vibrantly pink flesh inside. The pink pitaya is slightly richer in flavor and nutrients and exhibits a flavor similar to that of an earthy watermelon, but the seeds give it the consistency of a kiwi.

First discovered in Central America hundreds of years ago, this vibrant, tropical fruit has expanded across the globe. According to historians, early missionaries brought pitaya to Asia, where it is commonly known as dragon fruit. It’s not just a pretty fruit, though. Continue reading to learn more about its health benefits. 

May Promote Gut Health

There are trillions of microorganisms that make up the gut microbiome. In various human and animal studies, imbalances in the gut have been linked to poor immune health and more serious problems, such as heart disease. Having a greater amount of beneficial bacteria in the gut positively impacts your overall health. 

Pitaya is a natural source of prebiotics, which work to feed the beneficial bacteria in the gut. Prebiotics, just like all fibers, are not broken down by the gut. The bacteria in the gut can’t digest them, so bacteria essentially use prebiotics as fuel for growth. Regular consumption of prebiotics and probiotics can help reduce the risk of gut disorders. That said, more research is necessary to determine the direct effects of pitaya on gut health. 

Great Source Of Fiber

Fiber is best known for its role in digestion, but many research studies indicate that it may benefit heart function and reduce the risk of type 2 diabetes. Some preliminary research found that diets rich in fiber may help ward off colon cancer, but more research is still necessary in this field. It should be noted that there are no direct studies linking the consumption of pitaya to any of the aforementioned conditions. One cup of pitaya provides 5.6 grams (g) of fiber, which fulfills about one-fifth of the recommended daily intake (RDI). Generally speaking, the average adult should consume 25 to 30 g of fiber per day from food, not supplements.

May Prevent Against Chronic Disease

According to various studies, pitaya contains powerful anti-inflammatory antioxidants. Betacyanins are the antioxidants that give pitaya its beautiful pink exterior. Studies confirm that these antioxidants work to reduce oxidative stress, or damage to cells, caused by an overabundance of free radicals in the body. The body produces free radicals when it breaks down food, or when you expose yourself to radiation, environmental pollution, or cigarette smoke. A buildup of these free radicals can accelerate cell aging and increase the risk of health problems, such as heart disease, arthritis, or cancer. 

The pink-fleshed pitaya contains phenolic compounds, which contribute to the taste, color, and health benefits. A 2021 report found that pitaya has the highest concentration of total polyphenols and antioxidant activity compared to white or yellow dragon fruits. Researchers believe that the microbiome shift caused by the prebiotics in pitaya may help reduce the risk of colon cancer. Protection against other types of cancer may be attributed to the presence of phenolic acids, flavonoids, and other antioxidant compounds, but more research is necessary.

Encourages Healthy Blood Flow

By eating pitaya, you may help to improve overall blood flow throughout the body. It can’t be that simple, right? Not quite, unfortunately, but a small study of 18 younger, healthy people examined the effects of eating 24 g (just under an ounce) of pitaya powder daily, or a placebo. Researchers observed the outcomes that pitaya extract had on artery stiffness, blood pressure, and blood flow. All of these were measured one, two, three, and four hours after consumption, and after two weeks. 

The researchers found that those who consumed pitaya extract showed significant improvements in blood flow two, three, and four hours post consumption compared to the placebo group. Those results remained consistent even after the two-week period. Finally, researchers attribute these benefits to betalain, the plant’s red pigment.

May Help Regulate Blood Sugar

Even though pitaya contains natural sugar, eating it could actually help control your blood sugar levels. Research indicates that the antioxidant compounds in pitaya may help regenerate beta cells in the pancreas. These beta cells make and secrete insulin and amylin, two hormones that help regulate blood sugar levels. The anti-inflammatory properties of pitaya may also play a role in this, as inflammation is a major risk factor for the development of type 2 diabetes. 

A review from 2017 analyzed four previously published studies. The conclusion was that pitaya had a significant ability to help lower fasting blood sugar levels in people with prediabetes. Although these results were not observed in people with type 2 diabetes, blood sugar reduced significantly when people consumed larger portions of pitaya.

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How often do you hear the term “microbiome” in today’s day and age? A lot, most likely, and that is because gut health has become a major point of interest for researchers, scientists, and dietitians alike. The gut microbiome is the community of microorganisms, including bacteria, fungi, and viruses, that inhabit the gut. Specific microbes in the gut can change in responses to diet and exercise. 

The gut directly communicates with the brain, and vice versa, via the gut-brain axis. That ultimately means that the brain can influence digestive activities, such as having nervous diarrhea. The gut can in turn influence mood, cognition, and mental health in a positive or negative way. If the gut is weak, bacteria and inflammatory substances can be absorbed from the gut into the bloodstream. That can trigger chronic inflammation, which is linked to myriad health conditions. 

For the above reasons and more, strive to feed your gut the best foods for optimal physical and mental health. Continue reading to learn about foods and food groups that optimize your microbiome and overall gut health. 

Probiotic Foods

There is no article about foods that encourage gut health without the mention of probiotics. These microorganisms can help reshape the makeup of your gut microbiome, helping to enhance immune function and improve multiple bowel diseases. Probiotics essentially change the gut environment in positive ways that decrease the ability for harmful bacteria to grow. They allow healthy bacteria to flourish, which can contribute to healthier immune function. 

A 2021 study monitored 36 healthy adults who were randomly assigned to 10-week diets that either included fermented foods or high-fiber non-fermented foods. Those who consumed fermented foods, which contain probiotics, experience positive changes in immune function. In fact, they were able to reduce levels of 19 different inflammatory markers. Increase your probiotic intake by eating more miso, fermented vegetables, kimchi, tempeh, kombucha, kefir, and sauerkraut. 

Prebiotic Foods

If you want to optimize probiotic bacteria in the gut, you have to feed them prebiotics. Prebiotic foods can also shift the intestinal pH, preventing harmful microbes from growing. These positive changes in the gut can help reduce overall gut inflammation. These changes may also contribute to the production of glucagon like peptide 2 (GLP2), a hormone that reinforces the strength of gut lining. Additionally, the fermentation of prebiotic fibers leads to the production of short-chain fatty acids (SCFAs), which can reduce hunger and improve the regulation of blood sugar and insulin after meals. You can increase your intake of prebiotics by eating more asparagus, chicory, garlic, Jerusalem artichokes, leeks, onions, barley, less-ripe bananas, and wheat bran. 

Pulses

Pulse is not just something you do to blend foods in a blender or food processor. Pulses contain a lot of plant protein, polyphenol antioxidants, and non-digestible carbohydrates (NDCs), such as soluble and insoluble fiber. These NDCs act as prebiotics, fermenting in the gut to form anti-inflammatory SCFAs. Some examples of pulses are beans, lentils, chickpeas, and dry peas (black-eyed peas and split peas). Pulses have an anti-inflammatory impact on gut health and work to improve digestive health by enhancing the strength of the barrier between the gut and bloodstream. A healthy gut barrier allows beneficial substances into the blood and prevents harmful substances from entering circulation. 

Avocados

Yes, avocados are deserving of their own mention in this article. Consuming avocados has been associated with beneficial health outcomes, including weight management and protection against heart disease. The healthy fats in avocados work to nourish the gut and keep you satiated. In one study, researchers assigned 163 overweight or obese adults to one of two groups for 12 weeks. Participants ate one meal per day (breakfast, lunch, or dinner) with or without avocado. The participants provided blood, urine, and fecal samples throughout the study. Researchers found that those who ate avocados developed a greater abundance of gut microbes that were more adept at breaking down fiber and producing SCFAs. 

Foods Rich In Polyphenols

Certain plants produce antioxidants called polyphenols. These are naturally-occurring compounds that protect plants from illness and damage as they grow. Consuming polyphenols can help protect the heart and brain, according to many studies. Research also shows that the gut microbiome converts polyphenols into bioactive compounds, which get reabsorbed into the bloodstream and benefit the body. The bloodstream absorbs about 5-10% of total polyphenols from the large intestine. The remaining 90-95% accumulate in the large intestine, where they offer prebiotic effects, helping to shift bad microbes into beneficial ones.

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Inflammation is something that you can’t always see or feel, but it can slowly harm your body over time. Left unchecked, inflammation can increase the risk of premature aging and chronic diseases. There are actions you can take to help reduce the damage, which is why we gathered information from dietitians about how to do that. According to research, you can do little things every day to help reduce inflammatory markers and improve overall health. 

Sip Some Ginger Tea

Most people with inflammatory disorders, such as arthritis, tend to experience pain or stiffness. In order to reduce swelling in the joints or the general discomfort of inflammatory flare-ups, health experts encourage you to drink ginger tea. Ginger exhibits anti-inflammatory properties and various antioxidants that fight oxidative stress, a contributing factor to chronic inflammation. 

Sprinkle In Some Seeds

Enjoying a salad? Add some sunflower or pumpkin seeds! Enjoy a smoothie or bowl of oatmeal? Incorporate some chia, hemp, or flax seeds! Dietitians encourage people to consume about two tablespoons of seeds per day because they are rich in fiber, protein, and lots of omega-3 fatty acids. Consuming more omega-3s provides your cell membranes to make more omega-3-derived metabolites, most of which turn off inflammatory responses or turn on healing responses that repair cell tissue and damage caused by inflammation.

Opt For Phytonutrient-Rich Foods

According to studies, phytonutrients are active compounds in plant-based foods that have proven to reduce inflammation. In addition to their anti-inflammatory effects, phytonutrients exhibit anti-aging, neuroprotective, antioxidant, and antimicrobial properties, among other health benefits. The easiest way to add more phytonutrients to your diet is by eating a variety of colorful fruits and vegetables. Studies show that people who consume more fruits and vegetables have lower levels of inflammatory markers in their blood than those who consume fewer plants. 

Limit Refined Oils

Canola, vegetable, soybean, corn, sunflower, and safflower oils all fall under the refined oil umbrella. These oils contain high amounts of omega-6 polyunsaturated fatty acids. Although omega-6s are beneficial in moderation, too much can raise inflammatory markers in the body. One study found that linoleic acid, an omega-6 polyunsaturated fat, increased the risk of oxidative stress and chronic low-grade inflammation. Instead of refined oils, opt to use healthier oils like olive oil, coconut oil, or avocado oil.

Eat More Fermented Foods

Gut health has been trending for quite some time, and for good reason! More and more research confirms that there is a strong link between gut microbiome and inflammatory responses. The healthier the bacteria are in your gut, the less likely you are to have high inflammatory markers in the body. In order to nourish the bacteria in the gut, consume more fermented foods, including yogurt, kefir, sauerkraut, kimchi, tempeh, miso, and kombucha. 

Prioritize Prebiotics

While fermented foods are great for the gut and provide probiotics, you need something to feed those probiotics. Prebiotics are types of fibers that act as food for probiotics, in addition to playing a role in reducing inflammation. If you consume a lot of high-fiber foods, you may have prebiotics in your diet already. If you want to consume more prebiotics, focus on leeks, garlic, onion, asparagus, Jerusalem artichokes, bananas, and sweet potatoes. 

Spice It Up

Easy up on the salt and focus on enhancing your food with spices that keep inflammation at bay. Research shows that many spices contain powerful anti-inflammatory compounds. These spices interact with chemical pathways in the body associated with inflammation. Some of the most well-researched anti-inflammatory spices are ginger, cinnamon, and turmeric. A little pinch goes a long way, so start adding turmeric to your rice or potatoes, cinnamon to your oats or smoothies, and ginger to vegetables or smoothies.

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Fret not, people who aim to be gluten- and nut-free, there are many nut- and grain-free flours for you to consume. This is primarily for people who transition to the paleo diet, for which you will find many recipes and exclusive content. Many people make cookies, muffins, pancakes, and more using paleo-approved flour alternatives. So what exactly are those options and are they available?

Because there is a growing market of gluten-free and paleo flour alternatives, you can find them more easily in grocery stores. You don’t have to sift through (pun intended) the deep channels of the internet to find them, or which ones you can consume. That’s also why we decided to compile a list of the best grain-free, nut-free flour alternatives. More often than not, you can use these flour alternatives like regular flour, but you may need to adjust the moisture content of recipes. Even if you don’t adhere to the paleo diet, these flour alternatives come in handy for people with nut or gluten allergies/intolerances. 

Coconut Flour

Coconut flour is quite popular among gluten-free and nut-free diets. In fact, coconut is a paleo staple, whether it is in oil, raw, or flour form. Coconut flour may be the most popular grain-free flour alternative because of how widely available and versatile it is. It has an inherently low-carb profile, making it suitable for keto diet enthusiasts. The macronutrient profile is a healthy balance of fats, fiber, and protein; plus, it offers superfood powers in the form of monounsaturated fatty acids. For every cup of regular flour, you only need to use 1/4-1/3 cup of coconut flour. 

Tiger Nut Flour

Tiger nut is not a nut, but rather a small root vegetable that grows in the Mediterranean and Northern Africa. It is a nutrient-dense plant and historians believe that ancient peoples consumed it. Tiger nut flour contains gut-friendly prebiotics that feed that good bacteria in your gut. It has risen to fame in recent years as a health food staple, especially when you consider that it contains potassium, vitamins C & E, and phosphorus. It can be difficult to source, but if you find it online, you can generally use a 1:1 ratio when adapting recipes with flour.

Green Banana Flour

Although green bananas are not very tasty, they do exhibit an impressive nutritional profile. One of the primary benefits is the presence of resistant starch, which is a highly beneficial prebiotic fiber that fuels beneficial gut bacteria. Green banana flour is similar to the aforementioned tiger nut flour in that way. The good news about this flour is that it doesn’t taste like bitter green bananas. That means you can use it in both savory and sweet recipes. Green banana flour has a mild, earthy flavor profile and the replacement ration is about 2/3 cup of banana flour to one cup of wheat flour. 

Pumpkin Flour

Made from – you guessed it, dried pumpkins, this flour is wonderfully balanced with sweet and savory notes. Pumpkin flour is rich in antioxidants, making it an ideal year-round flour replacement, although the best applications may only exist during fall. Can you imagine making pumpkin bread with pumpkin flour? Generally speaking, you can use a 1:1 ratio when adapting recipes with flour. 

Cassava Flour

What is cassava, exactly? This is a valid question because most people are not familiar with this tuber. Also known as yuca, cassava is in the same plant family as potatoes, yams, and taro. Many people mistake cassava flour for tapioca flour because they both come from yuca. Unlike tapioca flour, which is made from the drained starchy liquid of yuca, cassava flour is made using the entire yuca root, which is peeled, dried, and ground into a fine powder. It has a neutral flavor, making it a great flour substitute for gluten-free, nut-free recipes. The replacement ratio is 1:1 and it adds a light, fluffy texture to your recipes. 

Arrowroot Flour

This flour is made by extracting the starches from the tubers of the arrowroot plant and grinding them up into a fine powder. It is actually commercially manufactured from the cassava root, but it tends to include other tropical ground tubers. Occasionally, it can contain potato starch, so make sure to read your labels in case that is an issue for your diet or health. If you are looking for arrowroot flour in the grocery store, it may go under the name “arrowroot powder” or “arrowroot starch.” It is flavorless and odorless and it has gained popularity in the keto and paleo diet communities. Arrowroot flour is a suitable alternative to cornstarch and is great to use when making bread, sweets, treats, and other baked goods.

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By now, you should be aware of how different foods can positively or negatively affect your gut. An incredible amount of research exists on how increasing beneficial bacteria in the gut can improve your overall health. In fact, a healthy gut is essential for a healthy body. One of the quickest ways to eat for your gut is to consume probiotics. You know this and we know this, but do you know the important role that prebiotics play in regards to your gut?

What Are Prebiotics?

Prebiotics are non-digestible fiber compounds that are degraded by bacteria in the gut. They are similar to other high-fiber foods, in that prebiotic compounds travel through the upper part of the digestive tract without being digested. This is because the human body cannot fully break them down. Once they pass through the small intestine, however, they reach the colon, where gut microbiota ferment them. A 2018 article stated that prebiotics are types of dietary fibers called fructooligosaccharides, inulin, and galactooligosaccharides. 

Certain foods function as natural prebiotic sources. Great prebiotic foods include chicory root, dandelion greens, leeks, garlic, raw sunchokes, onions, under-ripe bananas, raw jicama, and raw asparagus, among other foods. Prebiotics work together with probiotics to benefit your gastrointestinal system, playing a fundamental role in preserving the balance of intestinal bacteria. Learn why you should start eating more prebiotics from the reasons that we detail below. 

May Improve Metabolic Health

Researchers note that eating more prebiotic foods may benefit certain aspects of metabolic health, including cholesterol, blood sugar, and triglyceride levels. A 2021 review of 33 randomized controlled human trials found that inulin-type fructans (ITF) supplements reduced blood sugar and total cholesterol in people with diabetes and prediabetes. A separate review from 2019 had similar findings, observing that ITF reduced fasting blood sugar. This is a long-term blood sugar control marker called glycosylated hemoglobin (HbA1c) and fasting insulin levels. Although prebiotics may benefit metabolic health in people with prediabetes and diabetes, more research is necessary to confirm these benefits. 

Lower Inflammation

Prebiotics work to reduce inflammation, which experts believe to be one of the root causes of many chronic diseases, including heart disease. People who consume more prebiotic foods tend to have lower cholesterol levels, lowering the risk for cardiovascular diseases. Inflammation may also contribute to diabetes, cancer, and obesity. Health experts believe that prebiotics and probiotics work together to help the body metabolize nutrients more efficiently. In doing so, they help modulate immune functions that control how the body stores fats, including in the arteries. 

Potential Weight Loss Aid

Is it possible for prebiotic foods to support your weight loss efforts? According to recent data from human and animal studies, there is a connection between prebiotic consumption and weight loss. Researchers note that certain prebiotics positively affect energy homeostasis and may increase weight loss. Many studies indicate, however, that eating all types of fiber, not simply prebiotic fibers, contributes to lower body weight and a reduced risk of obesity. 

Better Gut Health

A 2020 review noted that treatment with inulin, a type or prebiotic, may benefit people who suffer from constipation and irritable bowel syndrome (IBS). Inulin may regulate bowel movements and improve stool consistency, in addition to the time it takes for food to move through the digestive tract. Another 202 review found that prebiotics effectively improved stool consistency and the frequency of bowel movements. Additionally, prebiotic treatments helped manage bloating in people with chronic constipation. Positive changes to your gut microbiome with prebiotics may be an effective strategy to manage digestive problems, including diarrhea, leaky gut, inflammatory bowel disease (IBD), and certain intestinal infections. 

May Improve Immune Function

Researchers behind many human studies observed significant changes in gut microbiome after consumption of prebiotics. How does this benefit the immune system? Consuming prebiotics helps to improve biomarkers and activity of the immune system. In fact, researchers observed reduced levels of bacterial metabolites in the gut and certain cancer promoting enzymes after continued prebiotic consumption. One report noted that prebiotics work with probiotics to boost immune function by improving nutrient absorption and reducing pH in the gut. Lowering pH levels in the gut may help block the growth of harmful bacteria and potential pathogens.

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Gut health is one of the hottest health topics these days, and prebiotics and probiotics are at the center of conversation. Even though you may be familiar with these terms, do you know what makes them different from each other? They each play various roles in keeping your gut happy and healthy, and this article aims to break them down in order for you to understand their differences. 

Both prebiotics and probiotics are available through various supplements and foods. When you incorporate enough of them into your diet, you support healthier digestion, immune function, and nutrient absorption. Ultimately, they help establish healthier bacteria in the gut. By populating the gut with good bacteria, you can help stave off inflammation and protect the body from harmful infections. Since a lot of health problems relate to poor gastrointestinal health, establishing healthier gut bacteria is of the utmost importance.  

What Are Probiotics?

You’ve probably heard of probiotic foods, including yogurt, kimchi, sauerkraut, kefir, kombucha, and miso. While they do exist in these foods, they are strains of living bacteria and yeasts that inhabit your intestines, mouth, urinary tract, lungs, skin, and vagina. Various types of probiotic strains live in different areas of the body, and they do different things for your health. The two most common strains are bifidobacterium and lactobacillus, with a common yeast being saccharomyces boulardii. Click here to learn more about some of the best probiotic strains.

Probiotics are partially responsible for the state of your intestinal microbiome. These living organisms exist within the body, but you can destroy them by eating unhealthy foods. When you eat more probiotics, you increase the presence of beneficial bacteria and yeasts, making them outnumber unhealthy microorganisms. When this balance in favor of healthy bacteria exists in the gut, you can experience better health, especially better digestion and immune function.

What Are Prebiotics?

Prebiotics are not bacteria or yeasts; rather, they are the non-digestible parts of plant food that work to feed probiotic populations. Humans actually don’t have the proper enzymes that can break down prebiotics for absorption. The bacteria in your gut, however, efficiently break them down for energy and create byproducts that have potential health benefits. Additionally, prebiotics encourage the reproduction of more probiotics in the gut. Some common prebiotics include:

• Galactooligosaccharides (GOS)
• Resistant starch
• Fructans (inulin and fructooligosaccharides)
• Oligofructose (fructose)

When prebiotics ferment in the gut, they produce short-chain fatty acids, which researchers note have several health benefits. Both inulin and oligofructose seem to be the most effective at boosting the production of diverse probiotics. You can click here to learn about some of the best sources of prebiotics. 

The Benefits Of Probiotics

According to research, probiotics may be effective at treating symptoms of enteritis, bacterial infections, irritable bowel syndrome (IBS), and other gastrointestinal disorders. In fact, a systematic review of trials in people with IBS found that probiotics improved symptoms. As of now, though, it is unclear how probiotics benefit the condition, or which strains of probiotics are most effective. Those who are lactose intolerant may also benefit from consuming more probiotics. What is clear is the results of a 2017 review of 17 Cochrane reviews. The authors of the review found that probiotics may decrease symptoms of eczema, the frequency of yeast infections, the need for antibiotics, and gestational diabetes. Finally, a smaller review of studies found that probiotics may reduce the symptoms of depression, but more research is necessary on this topic. 

The Benefits Of Prebiotics

As of now, there is less research on prebiotics than on probiotics. Prebiotics, however, feed probiotics so that they can establish a healthier gut microbiome. The fermentation process of prebiotics in the gut actually stimulates the immune system to fight various pathogens. One study found that prebiotics may help to increase the absorption of certain minerals, especially calcium. Other studies found that prebiotics may increase metabolic function, decrease the risk of allergies, and reduce the presence of LDL cholesterol in the blood.

For most healthy people, there is no need to take prebiotic or probiotic supplements. Supplementation is typically for people who have weaker immune systems or underlying health conditions. Make sure that your diet consists of various fruits, vegetables, whole grains, fermented foods, nuts, seeds, and legumes. Eating in this manner makes it possible to consume sufficient amounts of both prebiotics and probiotics.

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Dragon fruit comes from a variety of cactus species and has a striking appearance, sweet taste, and unique texture. It has a bright white flesh speckled with small black seeds, which resemble poppy seeds. Naturally rich in various antioxidants, vitamins and minerals, dragon fruit makes a great addition to your diet. It may help to support immune function, improve iron levels, promote gut health, and provide the body with lots of magnesium.

What Is Dragon Fruit?

Dragon fruit looks like something from a fantastical realm, but it is native to Central America, dating back to the 13th century. Dragon fruit, actual name pitaya or pitahaya, made its way to Vietnam and Malaysia, where it is widely grown. Most of the dragon fruits in the U.S. come from Israel, where the fruit is commercially grown. Israeli growers tend to call it pitaya, while Vietnamese growers refer to it as dragon fruit. According to nutritional data, one cup of dragon fruit offers the following nutrients:

• 136 calories
• 29 grams of carbohydrates
• 0 grams of fat
• 3 grams of protein
• 9% of the daily value (DV) of vitamin C
• 7 grams of fiber
• 8% of the DV of iron
• 18% of the DV of magnesium
• 4% of the DV of vitamin E

Beyond these nutrients, dragon fruit exhibits several plant compounds that benefit the body, both internally and externally. The carotenoids and betacyanins in dragon fruit may be useful in pharmaceutical, nutraceutical, and cosmetic applications. Continue reading to learn more about the health benefits of dragon fruit.

Rich In Fiber

Dietary fibers are non-digestible carbohydrates that offer lots of health benefits. According to health officials, adult women should consume 25 grams of fiber per day, while men should consume 38 grams per day. Similar to antioxidant supplements, fiber supplements don’t have the same health benefits as the fiber you get from whole foods. Fiber is well known for the role it plays in the digestive process, but many studies suggest that it may help manage body weight, protect against heart disease, and manage type 2 diabetes. No studies have linked dragon fruit to the aforementioned benefits, but consuming dragon fruit can help you meet your recommended daily intake RDI of fiber. 

Enhance Immune Function

Several nutrients in dragon fruit are responsible for its ability to support the immune system. Firstly, dragon fruit is an excellent source of carotenoids and vitamin C, both of which help to optimize immune function. The betacyanins and betaxanthins are pigments in dragon fruits that work to combat free radicals, protecting white blood cells from infection. A 2018 study confirmed that the antioxidants in dragon fruit may work to lower the risk of developing inflammatory conditions like gout and arthritis. 

Boost Iron Levels

There are not that many fruits that contain iron, but dragon fruit happens to be one of them. Iron is necessary for breaking down food into energy, but it also helps transport oxygen throughout the body. Many in the world do not meet the RDI of iron, with about 30% of the world’s population being iron deficient. This makes iron the most common nutrient deficiency worldwide. Dragon fruit is a great option to help boost iron levels, as one cup offers 8% of the RDI. 

It Has Prebiotic Properties

Prebiotics are special plant fibers that contribute to the growth of healthy bacteria in the gut. They essentially make your digestive system work more efficiently. When you ingest dragon fruit, it has a prebiotic effect on the body. It works to nourish gut bacteria and the oligosaccharides stimulate healthy bacterial growth in the stomach and intestines. By enhancing your gut microbiome, you naturally boost immune function and decrease the risk of intestinal infections. 

Rich In Fatty Acids

Dragon fruit contains a lot of tiny black seeds, which exhibit significant nutritional value. A 2018 study found that these seeds are decent sources of fatty acids like omega-3 and omega-9 fatty acids. Increasing your intake of these omegas may help to reduce your risk of cognitive decline, inflammatory conditions, heart disease, and certain types of cancer. Meeting your RDI of omega-3s may benefit your overall mental health as well. A 2016 study found that increasing omega-3 intake helped decrease symptoms of depression. 

A Great Supply Of Magnesium

Magnesium assists with many bodily functions. It works to form and maintain bones, break down food, create DNA, contract muscles, and support healthy nerve function. One cup of dragon fruit satisfies 18% of the RDI of magnesium, helping you meet your daily goal. Some preliminary studies show that magnesium may reduce the risk of heart disease and stroke, but more research is necessary on this matter.

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Gut health is a primary area of study for scientists because many diseases or health problems begin in the gut. To promote a healthier gut, the suggestion is to consume probiotics and probiotic-rich foods. Probiotics are beneficial bacteria that feed the gut, but eating probiotics is just step one. If you eat probiotics and continue eating high-fat and high-carb foods, the probiotics can’t colonize and improve your microbiome. 

Probiotics don’t like burgers, French fries, pizza, fried foods, processed foods, and other unhealthy foods of the sort. As it turns out, probiotics prefer to eat prebiotics, which work to feed the probiotics in your gut. Incorporating prebiotics into your diet aids in the prevention of harmful bacterial growth in the gut. Prebiotics also allow your gut bacteria to produce nutrients for colon cells, leading to healthy digestion. Some of those nutrients include short-chain fatty acids that the bloodstream can easily absorb, leading to better metabolic health. 

Think of prebiotics like fertilizer for the garden that is your gut microbiome. There are many prebiotic-rich foods, so you have options to choose from based on your taste preferences. Incorporate the following foods into your diet to increase your prebiotic intake. 

Eat Underripe Bananas

Bananas are known for their potassium content, but they can also contribute to better gastrointestinal health. Underripe bananas are great sources of prebiotics, non-digestible carbohydrates that feed gut bacteria. One group of prebiotics is fructooligosaccharides, a bunch of fructose molecules that feed Bifidobacteria bacteria, which are not as present in obese people. A 2021 research study found that underripe bananas have higher prebiotic activity than their ripe counterparts. The resistant starch converts to simple sugars as the banana ripens, so ripe bananas don’t have the same prebiotic effects. 

Replace Your Meat With Beans And Legumes

You don’t have to give up on meat completely, but replacing your meat with beans or legumes a couple times per week is a great start. Legumes like chickpeas, black beans, and lentils are naturally rich in protein, and they also contain galactooligosaccharides (GOS). GOS is a type of prebiotic fiber the increases beneficial bacteria in the gut, according to a 2021 study. A separate 2019 study found that increasing healthy gut bacteria improves blood lipid profile. Lastly, a January 2022 study concluded that GOS can help improve constipation in adults. So whip up a batch of vegetarian chili, chickpea tacos, black bean hummus, or lentil soup.

Eat Your Onions

Be they green, white, red, sweet, or brown, onions are some of the best sources of gut-healthy soluble fiber. Oligofructose is a natural source of inulin, a soluble fiber that essentially spring cleans the gut. It also works to feed healthy bacteria in the gut and may help people experience satiety. According to a Canadian study, subjects who supplemented with oligofructose reported weight loss and less hunger. Researchers observed that the participants who supplemented with oligofructose experienced higher levels of ghrelin, the hormone that controls hunger, which explained the results. 

Enjoy Some Dark Chocolate

There’s no need to deny your sweet tooth all the time. In fact, indulging in a little dark chocolate from time to time can have some serious health benefits. Dark chocolate contains an assortment of antioxidant compounds that healthy gut microbes ferment. A 2020 study found that polyphenols in cacao increase beneficial gut bacteria, including lactobacillus and bifidobacterium. The positive shift in gut microbes aided inflammation reduction and helped enhance immune function. Not all chocolate benefits the gut, though. Opt for dark chocolate with a cocoa content of 70% or higher in order to develop a healthier microbiome. 

Eat More Chia Seeds And Flaxseeds

Both chia seeds and flaxseeds are nutritionally dense, boasting omega-3s and protein. They also happen to be excellent sources of prebiotics. A June 2019 study found that eating chia seeds reduced inflammatory markers in people with type 2 diabetes. Researchers of the study believe that the prebiotic fiber in chia seeds is likely responsible for this ability. Flaxseeds contain lignans, which are prebiotics that good gut microbes ferment. It is during this fermentation process that the lignans transform into compounds that may help reduce the risk of breast cancer and breast cancer mortality. If you want to enhance the gut-boosting benefits of these seeds, enjoy them with oatmeal, smoothies, or plain Greek yogurt. 

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Can eating a little dark chocolate every day keep the doctor away? Dark chocolate may not replace the “apple a day” adage, but many research studies suggest that dark chocolate has a place in a healthy diet. Sorry, but milk and white chocolate do not count. Those varieties just don’t have the same antioxidants or nutritional profile as the classic bittersweet treat.

What Makes Dark Chocolate Different?

Like all chocolate, dark chocolate comes from the cacao plant. Cacao has a diverse nutritional profile, exhibiting more antioxidant activity than green tea. The phytonutrients (flavonoids) act as antioxidants, which may lower the risk of cancer and heart disease, according to a 2016 review. Dark chocolate that has 70% or higher cacao content is your best bet if you want to reap some of the health benefits.

Dark chocolate is rich in fiber, iron, magnesium, copper, manganese, zinc, selenium, and potassium. One thing to keep in mind is that dark chocolate is still chocolate, meaning that it’s high in saturated fat and calories. You can enjoy dark chocolate, but only in moderation. Dietitians suggest that people eat no more than one ounce of dark chocolate per day to experience the following benefits. 

Boost Your Brain Power

Will an ounce of dark chocolate before your big meeting have your neurons firing at maximum efficiency? Nobody can confirm or deny that, but consuming dark chocolate can help increase alertness and give the brain a little boost. One study found that the flavanols in dark chocolate help to dilate blood vessels, allowing more oxygen and blood to reach the brain. This process can help fight fatigue and some of the effects of aging. 

Improve Heart Health

There are several compounds in dark chocolate that may protect against bad LDL cholesterol oxidation. Higher levels of LDL cholesterol can increase the risk of clogged arteries, resulting in a potential heart attack. One long-term observational study found that the cocoa in dark chocolate was able to reduce the risk of death by heart disease by 50% over a 15-year period. Another study found that eating dark chocolate at least two times per week lowered the amount of calcified plaque in arteries by 32%. As of now, most of the studies are observational, so more research is necessary. 

Good For Your Gut

Several studies confirmed that during digestion, dark chocolate behaves similar to a prebiotic. This is a type of fiber that feeds beneficial bacteria in the gut, which can improve your microbiome. When you have a higher amount of healthy bacteria in the gut, the body can absorb nutrients more easily. A balanced microbiome can also support healthy metabolism. Additionally, one study found that eating a small amount of dark chocolate before or after a meal can trigger hormones that tell the brain you’re full.

Inflammation Reduction

Another benefit of increasing healthy microbes in the gut is that you can lower inflammation in the body. The good microbes feast on dark chocolate and ferment it into anti-inflammatory compounds that improve heart health, according to a 2014 research study. The body doesn’t fully absorb the antioxidants and fiber in dark chocolate until they reach the colon. This may lessen inflammation within cardiovascular tissue and reduce the risk of stroke in the long run.

Great For Your Skin

Dark chocolate has a diverse mineral content, offering lots of magnesium, copper, iron, and manganese, to name a few. Manganese works to support the production of collagen, a necessary protein that helps maintain healthy-looking skin. The American Academy of Dermatology claims that the body can shed up to 40,000 skin cells each day. The mineral content in dark chocolate may help to repair and renew skin, preventing skin from drying out or producing excess oil. Other studies found that dark chocolate’s antioxidants may protect the skin from powerful ultraviolet (UV) rays from the sun.

Improve Blood Flow

The flavanols in dark chocolate work to stimulate the endothelium, arterial lining, to produce nitric oxide. Nitric oxide has many functions, but one of its main purposes is to signal the arteries to relax. Relaxed arteries lower the resistance of blood flow, which in turn can reduce blood pressure. Many controlled studies found that cocoa and dark chocolate have mild abilities to both improve blood flow and reduce blood pressure. There have been some variations between studies, though, concluding that dark chocolate may not always be able to aid with blood pressure reduction. However, it is clear that it may improve blood flow. 

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