Reheated potatoes, pasta, or rice
Cooked potatoes, rice, or pasta that have been cooled—and then reheated, or eaten cold—are a great sources of resistant starch. Resistant starch is a prebiotic, a type of indigestible carbohydrate that acts like food for gut bacteria, encouraging the good bugs to grow and flourish. While resistant starch has many health benefits, one of its most promising aspects is its ability to increase insulin sensitivity, helping people reduce diabetes risk. Concerned about your blood sugar? Try these 7 ways to maintain healthy blood sugar levels.
Think of kefir as yogurt’s tangier but more powerful cousin. The drink is made by seeding milk with kefir “grains,” which are tiny bundles of yeast and bacteria, and letting it sit. Over time the grains ferment the milk, producing a tart drink full of healthy bacteria for your gut. Studies suggest that kefir can help relieve gastrointestinal problems and allergies and may even have a positive effect on heart health. Kefir has another added benefit: it’s one of several foods that are naturally high in helpful digestive enzymes.