Pre And Probiotics How They May Help Manage Type 2 Diabetes

Which foods are a good source of probiotics?

Probiotics are found in many fermented foods including:

• Yogurts that contain “live active cultures”
• Kombucha (fermented tea)
• Sauerkraut (fermented cabbage)
• Kimchi (Korean fermented vegetables)
• Miso (Japanese fermented soybeans)
• Buttermilk
• Kefir (fermented milk)
• Pickles
• Tempeh (fermented soybeans)

What are prebiotics?

Prebiotics are the preferred food source of probiotics. They come from high-fibre foods such as whole grains, and fruits and vegetables. Fibre in particular is well-known for lessening the impact of high-carbohydrate foods on blood sugar levels, blunting the spike they can cause.

Which foods are a good source of prebiotics?

Foods that are particularly rich in prebiotics are:

• Garlic
• Bananas
• Whole grains (e.g. corn, oats, wheat bran, farro, barley)
• Onions
• Asparagus
• Cocoa powder
• Chicory root
• Flaxseeds
• Seaweed

What are the potential health benefits of probiotics and prebiotics?

Recent studies have shown that the microorganism environment, also known as the microbiome in the body, plays an important role in diabetes. Type 2 diabetes and prediabetes are associated with excess inflammation, and this inflammation can make it more difficult for the body to properly move glucose from the blood into the body’s cells.

Probiotics and prebiotics work together in the gut to help improve microbiome imbalance and reduce inflammation to increase the production of blood glucose-lowering hormones such as incretin, and help reduce insulin resistance resulting in lower blood sugar.