Prebiotics are often complex carbs, typically fiber, that nourish the good bacteria that already lives in your large bowel or colon. They can be found in foods including acacia gum (or gum arabic), chicory root, dandelion greens, garlic, Jerusalem artichoke, onions, leeks and jicama. If none of those foods on their own sound appealing to you, you aren’t alone. Very few people are keen on biting into a fresh onion for their fill of prebiotics. That’s why it’s helpful to find fresh ways to incorporate prebiotics foods into your weekly meal plan.
Getting a healthy dose of prebiotics in your diet can be challenging since so few foods naturally contain them. But with a little know-how and a few items from the grocery store and your pantry, you can throw together a powerful prebiotic meal in no time. Try this tasty and flavorful salad recipe:
Jicama, Orange and Onion Salad
2 oranges, peeled and thinly sliced lengthwise
4 thin slices of red onion, separated
1 cup Jicama, peeled and julienne-sliced
1/3 cup orange juice
1 tablespoon olive oil
1 tablespoon cilantro, finely chopped
1/8 teaspoon freshly ground pepper
1/8 to 1/4 teaspoon chili powder, depending on your tastes
Cut orange slices into quarters; toss with onion and Jicama in a large bowl. Whisk together orange juice, olive oil and chili powder. Drizzle dressing over salad.
Be healthy, and enjoy!