Page 51 - The Autoimmune Protocol

The Autoimmune Protocol

bacteria. Probiotic foods are foods that contain beneficial bacteria that can help maintain
healthy gut diversity. Prebiotic foods are comprised of a variety of fruits, vegetables and
legumes. Foods like dandelion leaves, artichokes, bananas, asparagus, beans, garlic,
onion, and leeks all contain natural substances that feed beneficial bacteria.

Probiotic foods are a wonderful way for you to introduce good bacteria to your gut. Try
opting for fermented foods, as they contain large amounts of beneficial bacteria. Probiotic
foods include foods like non-pasteurized sauerkraut, low sugar yogurts, non-pasteurized
pickles, cultured vegetables, miso, olives, tempeh, and fermented drinks like kefir,
kombucha, and lassi.

Fermentation is the process of letting yeast and bacteria convert foods into something
healthy and longer-lasting. Beneficial bacteria eat sugars and acids in foods you are
attempting to ferment.

A by-product of this is the creation of natural preservatives. This is why fermented foods
may last longer. Some foods are fermented using sugars and some are fermented using
salt.

Try introducing probiotic and prebiotic foods into your diet each day for maximum gut
health. Eating foods rich in beneficial bacteria, as well as substances that feed beneficial
bacteria, can be more effective than taking a daily supplement when it comes to ensuring
gut bacteria health and diversity.

However, there is nothing wrong with adding a probiotic supplement to your diet if you
are seeking to nourish your gut’s immune system.

The Anti-Inflammatory Diet: A Colorful Cure
Did you know that the color of your food may be an indicator that it can help reduce
inflammation?

Researchers have found that colorfully-pigmented foods like cherries and raspberries
contain phytochemicals that are high in antioxidants.

These antioxidants have been shown to help reduce inflammation in a number of ways.
Different colors have different beneficial properties.

Purple and red foods like blackberries, eggplant, and cranberries contain beneficial
flavonoids called Anthocyanins that help reduce inflammation, as well as prevent tumor
growth. Some anthocyanins may even have antiviral and antimicrobial properties. Red
foods like watermelon and papaya contain a constituent called lycopene that can inhibit
tumor growth and improve communication between cells. This powerful antioxidant can
help rid the body of free-radicals that might lead to cell damage or cancer. Yellow and
orange foods like carrots, sweet potatoes, and pumpkin contain a beta carotene. This

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