Chloe Porter | The Synthesis of Wellness

Supporting the growth of beneficial intestinal microbes through prebiotic-rich foods and fiber diversity can be a phenomenal way to aid in supporting intestinal health.

Avocado | Pectin and Prebiotic Activity: Avocados are a natural source of pectin, a soluble fiber with prebiotic properties. Around 80% of the carbohydrate content within avocados can be attributed to fiber, and around 30% is soluble, while 70% is insoluble fiber. Prebiotic compounds, including pectin, resist hydrolysis by endogenous human digestive enzymes; and instead, select microbes within the large intestine can utilize these prebiotic compounds as beneficial substrates.

Peas | Prebiotic Properties: Peas are a source of an array of prebiotic compounds, including resistant starch and galacto-oligosaccharides (GOS). Resistant starch is the fraction of starch that resists hydrolysis by endogenous human digestive enzymes; it can serve as a substrate for microbial fermentation within the large intestine, aiding in supporting the growth and activity of beneficial intestinal microbes. Cooked peas contain around 4 to 7 grams of total dietary fiber per 100 grams.

“Super Greens” Whipped Feta: Blend 1 cup cooked sweet peas, 1 whole avocado, ¼ cup fresh dill, the juice of ½ lemon, and 1½ cups feta until smooth. Serve topped with chives.

Let me know how I can help in the comments.

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