Menu rich in prebiotics and probiotics to boost health and diet –

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Science is uncovering more and more advantages in following a diet that you provide good doses of prebiotics, probiotics and even postbiotics – bacteria that act on the intestine and contribute to a healthier (and leaner) body. Next, check out a menu suggested by nutritionist Eliane Tagliari, from Curitiba, to keep yourself supplied by this powerful army.

Rich in prebiotics and probiotics

Breakfast

1 glass (200 ml) of green juice (kale with apple and mint) 1 plate (dessert) of chopped fruit (papaya, pear, pineapple or avocado) Omelette (white and yolk) with parsley and chives

Morning snack

5 cashews and 2 almonds 1 small banana

Lunch

Salad: assorted green leaves and raw zucchini with pesto sauce (or extra virgin olive oil and lemon) 2 thick slices of grilled eggplant with chopped tomato 3 col. (soup) sweet potato puree 1 small portion of cooked organic chicken with organic tomato sauce

Snack 1

2 slices of melon with lemon zest 1 bottle (300 ml) of kombucha (or water kefir with grape juice)

Snack 2

1/2 avocado (or 2 large slices of avocado) sprinkled with 4 chopped almonds and ground cinnamon

To have lunch

Salad: green leaves at will with 1 slice of mango cut into strips, seasoned with vinegar, extra virgin olive oil and a little salt 1 dish (dessert) of shiitake sautéed with olive oil (or coconut oil) and sprinkled with parsley 4 col. (soup) quinoa (or brown rice) with vegetables 1 col. (soup) sauerkraut (sour cabbage)

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extra reminders

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prefer yogurt probiotics in the natural version, without sugar and dyes. And, if possible, prepare at home the kombuchaO kefir, kimchi or sauerkraut. Do not use antibiotics without medical advice – they kill the bacteria allies in a few days. If your doctor thinks that the medicine is really necessary, increase the consumption of food with probiotics or resort to the sachet versions (available in pharmacies), diluted in water, juice or yogurt.
Train, meditate, relax… Create ways to manage your stress – enemy of bacteria that reinforce the body’s defenses.