Carlin Remedios, a nutritionist at JM Nutrition Center, has introduced a simple trick to effectively increase the nutritional value of salads. She suggests using plain yogurt as the base for salad dressing instead of regular dressings like mayonnaise.
Increasing Probiotics and Gut Health
Plain yogurt contains live cultures that introduce beneficial microorganisms into the body, which can help maintain digestive health. Carlin Remedios explains that these cultures improve microbial diversity by increasing beneficial gut bacteria and help reduce potentially harmful bacteria.
Adding Prebiotic Fibers
Ramona Ramdat, another nutritionist, emphasizes the importance of adding foods like onions, garlic, and leeks to the dressing. These vegetables contain prebiotic fibers that help the growth of beneficial gut bacteria. These fibers reach the large intestine and act as food for the bacteria.
When gut bacteria break down these fibers, beneficial compounds called short-chain fatty acids are produced, which help nourish the cells lining the large intestine, strengthen the gut's protective barrier, and control inflammation.
To prepare this beneficial dressing, simply mix plain yogurt containing live and active cultures with chopped garlic, lemon juice, and your choice of herbs. You can thin the dressing with a little water or olive oil. Extra virgin olive oil is also a good choice as it helps with better nutrient absorption.
Attention to Dietary Variety
However, one should not expect that consuming one type of salad alone will make a significant change in gut health. The health of the gut microbiome is more influenced by the overall dietary pattern than by the consumption of a specific food. A diverse intake of high-fiber foods, including fruits, vegetables, legumes, and whole grains, supports the nourishment of various groups of beneficial gut bacteria.
Remember, if garlic or onion causes discomfort in your stomach and intestines, you can omit these ingredients from the salad dressing. Ultimately, benefiting from yogurt and foods rich in prebiotics is a suitable way to support digestive health.
