Here’s a simple prebiotic shake that tastes like a slice of strawberry cheesecake—really!
One shake supplies an entire day’s needs for prebiotic fibers from a raw white potato by providing around 22 grams. (Recall that we aim to obtain 20 grams prebiotic fibers or more per day.) Anyone new to the Wheat Belly or Undoctored lifestyles should therefore use only 1/2 raw potato for the first few days of the program to provide a chance for the high-potency multi-species probiotic and fermented foods to “seed” the intestines with healthy bacteria. Also recall that, if you experience reactions like excessive gas or bloating with any effort to increase prebiotic fibers, it’s time to explore small intestinal bacterial overgrowth, SIBO.
Net carbs for this shake are around 4 grams net, well below our cutoff of 15 grams. If you’d like to combine the prebiotic fibers of this shake with the probiotics of yogurt, such as our Lactobacillus reuteri yogurt or the Lactobacillus reuteri mixed-culture yogurt, either stir the 1/2 cup of yogurt in with a spoon or pulse minimally with blender so that bacteria are not destroyed by vigorous blending.
If budget permits, choose organic potatoes.
Makes 1 shake (approximately 12 ounces)
1 medium raw white potato, coarsely chopped
2 ounces (1/4 cup) cream cheese, room temperature or softened
5 medium to large fresh or frozen strawberries
Sweetener equivalent to 2 tablespoons sugar, e.g., 1/2 tablespoon Virtue Sweetener
1/2 teaspoon vanilla extract
1/2 cup water
In blender, combine potato, cream cheese, strawberries, sweetener, vanilla, water and blend until smooth. Serve.