15種富含益生元、益生菌、消化酵素的食物

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你總是覺得自己可以吃的更健康、更營養嗎？如果是的話，你就應該來看看 15 種你可以很輕易加到自己的飲食中、而且富含維他命和礦物質的食物！我們將會介紹的食物富含益生元、益生菌、消化酵素，就算你比較習慣「ㄑㄧㄣ ˋㄘㄞˋ」而不是「青菜」，我們介紹的這些食物一樣可以讓你更順暢、更健康！

每日的飲食不只讓人飽足、還是時時支撐著我們的日常生理機能、促進身體健康的重要推手！

在我們現在經常外食、而吃的食物又經常「一低四高」：低營養、高油、高糖、高鹽、高精製，更是要額外小心我們的飲食選擇！

來看看對我們有益的 15 種食物前，要先來了解這些食物中對我們消化有益的三種東西：益生元、益生菌、消化酵素。

我們通常對益生菌比較熟悉，益生菌是我們腸道中的好菌、可能是細菌或是酵母菌，而益生元就是益生菌的食物，其實也就是我們常說的「膳食纖維」，它們沒辦法被我們消化，但因為能夠促進腸道中好菌的生長和活動，益生元是在協助消化、讓我們身體更強壯的重要角色，最後，第三個對我們腸道健康有幫助的物質就是「消化酵素 」，消化酵素本身是由蛋白質組成，它可以把複雜的分子分解成較簡單結構，協助營養素的消化和吸收。

市面上有非常多不同種類的益生元、益生菌、消化酵素補充品 / 補充劑：從膠囊、藥丸、粉狀、或甚至是軟糖都有，當我們想要維持機能不被食、壓力、藥物、老化影響，就有需要額外補充益生元、益生菌、和消化酵素，但一般的狀況下，我們可以直接從食物中攝取這些對腸道健康有益的物質，當然，益生元、益生菌、消化酵素的效果會因人而異、每個人需要攝取的量也會不同，但是只要規律地吃，就能增進腸道健康。

今天的文章就是要跟你介紹各種富含益生元、益生菌、消化酵素的食物，讓你可以自由的把它們搭配到你日常的飲食中！

★富含益生元的食物：

以下五種蔬食都富含有膳食纖維益生元，例如：菊苣纖維（又稱菊粉、菊糖）。

大蒜

很多國家的料理都有用到大蒜，它不只會增加食物的香氣，同時也富含益生元，每天吃 1～2 瓣的大蒜可以讓它的益生元發揮作用，你可以生吃、炒菜時加入、做醃製品或沙拉醬，讓你的食物又香又好吃、對身體又健康！ 別忘了邀親朋好友一起享用，才不會只有你一個人嘴巴有蒜味！

洋蔥

很多食譜都會用到洋蔥，而且洋蔥也富含多酚類的物質（尤其是紫洋蔥）和菊苣纖維，多酚類物質可以讓人青春美麗！

你可以每天吃半顆到一顆的中型洋蔥來補充益生元、把它加到炒菜、湯、或是沙拉裡，讓食物的味道更有層次！ 。

韭蔥

韭蔥也富含菊苣纖維，以前在台灣不是很常見，但現在菜市場已經慢慢可以看到了，而在分類上，它是青蔥和韭菜的親戚。

韭蔥的味道溫和，雖然外表和大蔥非常相像，但不像大蔥一樣嗆辣，反而像煮過的洋蔥一樣會是清甜的！在一般料理上，你可以用煎的、快炒、加到湯裡、或是拿來擺盤裝飾用。

香蕉

香蕉除了是登山時好攜帶、方便的食物外，它們還富含對腸道健康非常有幫助的「抗性澱粉」，它也屬於益生元的一種，而且香蕉越綠、抗性澱粉的含量越高！台灣常見的「旦蕉」膳食纖維的含量甚至比一般的香蕉還要多！

每天可以吃 1～2 根的香蕉，可以直接吃、加到果昔裡、做鬆餅、香蕉馬芬、也可以前一天晚上先放到隔天的燕麥早餐裡！

蘆筍

蘆筍不只有高量的膳食纖維益生元，還有豐富的維生素和礦物質！如果蘆筍「是你的菜」的話，每天可以吃 1～2 份（差不多約 4～8 根的量），可以用煎的、用烤箱烤當作配菜，也可以加到沙拉或是炒菜裡品嚐！

★富含益生菌的食物：

我們幫你精選了五種富含益生菌的食物！

優格

優格主要是由乳酸菌和比菲德氏菌（俗稱 B 菌）等益生菌將動物奶發酵而成、富含活性的乳酸桿菌和雙歧桿菌。

在選擇優格的時候，最好找原味、沒有加糖、含有活菌的產品，對身體比較健康！優格每天可以吃 1 杯（約 254 公克），可以直接吃、加在水果燕麥裡、或用作奶昔的基底都很好！

克菲爾

克菲爾是東歐傳統的酸奶，東歐傳統上以牛或羊奶當作發酵的基底，含有非常多不同的益生菌株！克菲爾的味道和優格相比稍微較強烈，每天吃的量和優格一樣 1 杯（約 254 公克）單吃、或打成又香又濃的奶昔都可以！

德國酸菜

德國酸菜就是我們吃德國豬腳是旁邊會配的醃製高麗菜，雖然名稱「德國」酸菜，但其實是歐洲各地常見的傳統小菜，它富含益生菌、有可能是米白色或是粉紫色，分別是用白色和紫色高麗菜製作而成。

每天吃 1～2 湯匙的德國酸菜就可以確保消化道裡有不同的益生菌株，你可以把它加在三明治或沙拉裡，直接當小菜也非常合適！

德國酸菜的製作方式非常簡單，你可以選擇在家裡自己 DIY、或去超市的冰箱櫃區找現成的產品，確認這個產品是用低溫巴氏殺菌法製成，才可以吃到富含活菌的好吃酸菜！

泡菜

我們熟悉的韓國泡菜則是辣味的醃製高麗菜，它一樣富含益生菌株、並且對我們的健康有各式各樣不同的好處！泡菜每天最好可以吃 127～254 公克（1/2～1 杯），加在白飯、飯卷、或是炒飯裡！

味噌

一樣很常見的味噌是用鹽、大豆、和一種喜歡長在蒸過的米、大豆、大麥中的麴菌發酵而成，你可以每天把 1～2 湯匙的味噌加在湯或是醬料和醃料裡，享受這個鮮味十足的配料！

★富含消化酵素的食物：

來看看有什麼食物可以幫我們補充消化酵素、維持消化道機能吧！

木瓜

木瓜大概是最好、有最多實驗證實富含酵素的食物了，木瓜裡面有木瓜酵素、木瓜凝乳蛋白酶、 glycyl endopeptidase、谷氨酰胺酰基轉移酶可以協助我們更順暢。

你可以把木瓜加到水果沙拉裡，或是醃肉的時候放入醃料讓肉質更軟嫩，然後記得木瓜在熟了之後最好吃，每天只要 1/4～1/2 個一般的中型木瓜就可以感受到它對我們消化的好處！

鳳梨

鳳梨裡有多種酵素，這些鳳梨酶可以協助我們分解蛋白質，每天幾塊鳳梨（165 公克）加到沙拉或是做成充滿南國風情的果昔，就可以享受到這些酵素的好處！

薑

除了協助消化外，薑還有上百個對健康的好處！不管是生薑或老薑都可以用在不同的料理中、也可以做成薑茶。

而每天的飯菜或是熱水加入 5 公克的生薑（1 茶匙）或 2.5 公克的老薑就可以給為我們補充它的酵素！

芒果

芒果含有的澱粉酶和蛋白酶可以協助分解蛋白質和碳水化合物，一天一顆芒果當休息時間的點心，或把它加在優格、沙拉、果昔中，就可以給我們許多的酵素！芒果雖然採收後熟的很快、很容易放到過熟或壞掉，但許多針對乾燥和加工的研究顯示，芒果乾還是非常有營養的！

奇異果

奇異果也是有非常多酵素的水果，尤其奇異果蛋白酶可以協助分解蛋白質，每天 1～2 顆奇異果加在水果沙拉或果昔裡做成酸酸甜甜的點心，讓奇異果酵素協助你更順暢！

=★預備備，起！★= 

每天選吃 2～3 種我們今天介紹的食物對你的消化系統有非常大的幫助，一定要在家中常備這些營養又能促進消化的食物、拿回你對身體健康的主控權！

當然，還是只有你最了解你的身體，所以在選擇這些食物的時候，同時還是要均衡飲食、依照你的個人情況做調整，如果有特殊的情況或飲食限制也別忘了先諮詢專業醫療人員。

想要更了解益生元、益生菌、消化酵素的話，你可以來看它們是如何幫助影響消化、或參考我們的益生元、益生菌、消化酵素三合一的天地合補 EXX 消化菌粉！

<免責聲明>：本文章僅供參考，並不是專業的醫療建議，如果你有任何疑慮或特殊的身體狀況，請先諮詢專業醫療人員。

Stock your Fridge: 15 Foods Rich in Prebiotics, Probiotics, and Digestive Enzymes

If you've ever thought that your diet could use some more fresh ingredients high in vitamins, minerals, and nutrients, then this post is for you. Find out about 15 foods – that you possibly already eat and love – that are rich in prebiotics, probiotics, and digestive enzymes. These three elements optimize overall digestion, working together to help your body better process all the other foods you eat.

What’s more, they ensure better gut health, so now you can feel extra good about the actions you are already taking to improve your life.

Food is truly amazing. It tastes good, brings people together, gives you the energy to live, and while doing this it also offers a wide variety of health benefits. As far back as the year 440 BC, Hippocrates, a famous Greek physician, said, "Let food be thy medicine and let thy medicine be food." This holistic approach to food as medicine is still revolutionary, especially in today's world where most food is highly processed, low in nutrients, and loaded with saturated fats, sugars, and salt. Repeatedly, our busy lives and accelerated rhythms often lead us to make wrong choices in nutrition.

Luckily, there are many enjoyable and easily accessible foods that you are probably already eating, which are exceptionally good for you. Before we get into these 15 foods, let's take a quick look at prebiotics, probiotics, and digestive enzymes.

Prebiotics are non-digestible fibers that stimulate the growth and activity of beneficial bacteria in the gut. They essentially serve as food for probiotics which are live bacteria and yeasts that promote a healthy balance of microorganisms in the gut. They aid digestion, boost the immune system, and support overall gut health. Lastly, digestive enzymes are proteins that break down complex molecules into simpler forms, facilitating digestion and nutrient absorption.

Supplementing your diet with these nutrients is often necessary due to various factors such as a poor diet, stress, medication use, and aging. Many people choose to take supplements in capsule, pill, tablet, powder, or gummy format. However, these nutrients can also be found naturally in foods.

The beneficial effect of prebiotics, probiotics, and digestive enzymes can vary depending on factors such as an individual's health, overall diet, and specific digestive needs. The exact amounts required for noticeable effects may not be universally defined and can differ from person to person. However, incorporating these foods into your regular diet can contribute to overall gut health.

Prebiotic-rich Foods: 

Here are five foods rich in prebiotic fibers, like inulin for example, that can be found in various plant-based foods.

Garlic:

Enjoyed in various cuisines worldwide, garlic is not only a flavorful addition to meals but also a fantastic source of prebiotics. Proven to have antioxidant, anti-inflammatory, and lipid-lowering properties, it can be eaten raw or cooked, adding a distinctive flavor to dishes. Try incorporating garlic into pasta sauces, stir-fries, marinades, or salad dressings for a delicious and gut-friendly boost. Ask your nearest and dearest to eat it with you so they don’t want to run away from your powerful breath!

Including 1-2 cloves of garlic in your daily meals can provide prebiotic benefits.

Onion:

Onions are a common ingredient in many dishes and are an excellent source of inulin. In addition to their prebiotic properties, onions (red onions in particular) also include polyphenols – substances that can protect our cells from oxidative stress and may help to prevent heart disease and certain types of cancer. They add flavor and depth to stir-fries, soups, and salads while providing prebiotic benefits.

Consuming half to one medium-sized onion per day can contribute to your prebiotic intake.

Leeks:

These larger and thicker cousins of green onion or scallions, are another great source of inulin. They have a mild onion-like flavor and can be sautéed, added to soups, stir-fries, or used as a flavorful garnish. 

You don't need more than 1-2 stalks to add flavor and up your prebiotic count. 

Bananas:

Not only are bananas a convenient and portable snack, but they also contain a particularly powerful type of resistant starch that supports gut health. The greener your banana is, the more starch it contains. Did you know that the small baby bananas or “ladyfinger” bananas found everywhere in Taiwan have more prebiotic fiber than their regular-sized counterparts?

Enjoy 1-2 bananas a day, either on their own, added to overnight oats, blended into a smoothie, or put into pancakes and muffins.

Asparagus:

This delicious vegetable is not only packed with vitamins and minerals but also provides a good amount of prebiotic fiber. Enjoy asparagus grilled, roasted, or sautéed as a side dish or incorporate it into salads and stir-fries for a nutritional boost.

If you like eating asparagus, aim to consume 1-2 servings of asparagus (around 4-8 spears) per day for a boost in prebiotic fibers.

Probiotic-rich Foods:

Below are five foods rich in probiotics to keep you in optimum gut health.

Yogurt:

Yogurt is made from milk that has been fermented by probiotics, mainly lactic acid bacteria and bifidobacterial. This classic probiotic-rich food contains live cultures such as Lactobacillus and Bifidobacterium. Look for plain yogurt with no added sugars or flavors for the most beneficial probiotic content. Enjoy yogurt on its own, have it with oats, mix it with fresh fruits, or use it as a base for smoothies.

Consuming 1 cup (about 245 grams) of yogurt daily, preferably with live cultures, can contribute to probiotic intake.

Kefir:

Similar to yogurt, kefir is a fermented drink traditionally made with cow or goat’s milk which contains a wide variety of probiotic strains. It has a tangy flavor and can be enjoyed on its own or blended into smoothies for a creamy and probiotic-packed treat.

Drink 1 cup (about 245 grams) of kefir per day to get a substantial number of probiotics in your system.

Sauerkraut:

Made from fermented cabbage, sauerkraut is a well-loved probiotic-rich food with a myriad of benefits. Make your own sauerkraut or look for unpasteurized options usually sold in the fridge section of the supermarket to ensure the beneficial bacteria are still active. Add sauerkraut as a topping to sandwiches, salads, or enjoy it as a side dish.

You don’t need that much to see the difference: including 1-2 tablespoons of sauerkraut in your meals or as a side dish daily to introduce probiotic strains.

Kimchi:

A staple in Korean cuisine, kimchi is a spicy fermented cabbage dish that contains various probiotic strains. Not only does it add unique flavor to rice bowls, wraps, or stir-fries, it also boasts loads of health benefits.

Aim to consume 1-2 servings (around 1/2 to 1 cup) of kimchi per day.

Miso:

Miso is a traditional Japanese seasoning made by fermenting soybeans with salt and a specific fungus called koji – the mold culture that grows over steamed rice, soybeans, or barley. Boasting an incredible source of probiotics, this umami-rich paste can be used in soups, marinades, dressings, or as a flavor enhancer in various savory dishes.

Incorporating 1-2 tablespoons of miso paste into soups or dressings daily is more than enough. 

Digestive Enzyme-rich Foods:

If the human body is unable to produce enough digestive enzymes, it can lead to digestive disorders. Here are a few foods rich in digestive enzymes to keep your belly happy. 

Papaya:

Papaya is one of the best and most well-researched enzyme-rich foods. It contains papain, chymopapain, glycyl endopeptidase, and glutamine acyltransferase, which help digest proteins and aids in digestion. It is best enjoyed ripe and can be eaten as a snack, added to fruit salads, or used as a tenderizing agent in meat marinades.

You don't need more than 1/4 to 1/2 of a medium-sized papaya daily can offer wonderful digestive benefits.

Pineapple:

Pineapple contains bromelain, a group of digestive enzymes that aid in protein digestion. Enjoy pineapple on its own, in fruit salads, or blend it into smoothies for a tropical twist.

Including a few slices or 1 cup (about 165 grams) of pineapple per day can provide beneficial amounts of bromelain.

Ginger:

Known for its digestive benefits, ginger has hundreds of surprising health benefits! Ginger can be used fresh or dried in various dishes to alleviate digestive discomfort and inflammation. You can also drink ginger tea or make yourself ginger turmeric immunity shots. 

Incorporating around 1 teaspoon (5 grams) of fresh ginger or 1/2 teaspoon of dried ginger into your daily meals or beverages can offer digestive enzyme support.

Mango:

Mangoes contain enzymes such as amylases and proteases that help break down carbohydrates and proteins. Enjoy ripe mangoes as a refreshing snack, in smoothies, or as a topping for yogurt or salads. Due to quick ripening mango is extremely perishable and degrades quickly after being harvested but luckily, multiple studies on drying and processing initiatives indicate that dried mango is still very nutritious. 

You can munch on 1 medium-sized mango a day. 

Kiwifruit:

Kiwi is another fruit that is rich in digestive enzymes, particularly actinidin, which aids in the breakdown of proteins. Enjoy kiwi on its own, add it to fruit salads, or use it in smoothies for a tangy and enzyme-rich boost.

Consuming 1-2 kiwifruits per day can provide the digestive benefits of actinidin.

Ready, Get Set, Go!

Regularly incorporating these foods into your diet can greatly support your digestive health. Since the idea of ‘regular’ can mean a lot of different things to different people, just aim to eat 2-3 of these foods daily. Remember, these are general recommendations, and individual needs may vary. Aim to enjoy these foods as part of a balanced diet and consult with a healthcare professional if you have any specific dietary concerns or conditions. You know your body best, and it's always best to listen to it and adjust based on your own digestion and overall health. By stocking your fridge with these nutrient-rich foods, you can take a proactive approach to nourishing your body and reaping the benefits of a healthy digestive system.

To find out more about these supplements read our article on how they benefit digestion.

Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. If you have specific health concerns or conditions, consult with a healthcare professional before starting any new dietary regimen or supplement.