Prebiotics: The key for gut balance
Probiotics are the live bacteria found in certain foods or supplements and they improve the “good” bacteria (normal microflora) in the body.
Prebiotics are the food for these bacteria. They serve as a source of food for the probiotics to grow. These substances come from types of carbs (mostly fiber) that humans can’t digest. The beneficial bacteria in your gut eat this fiber.
But which foods contain prebiotics?
Before you search for expensive prebiotic supplements, remember that many foods naturally contain them.
Prebiotics are types of fiber found in vegetables, fruits, and legumes.
There are many types of prebiotics. The majority of them are a subset of carbohydrate groups and are mostly oligosaccharide carbohydrates (OSCs).
Although many prebiotics are forms of dietary fiber, not all dietary fiber is prebiotic.
Some prebiotic foods are the following:
- Vegetables: Asparagus, garlic, Jerusalem artichoke, leeks, onion, tomatoes, sugar beets
- Fruits: Bananas, apples, watermelon, grapefruit, pomegranate, dried fruits, nectarines
- Legumes: Chickpeas, lentils, beans
- Grains: Oats, barley, rye, wheat
- Roots: Chicory root, dandelion root, elecampane root
- Other: Honey, cocoa powder, seaweed, milk, breast milk
Why consume prebiotics?
A healthy gut microbiome has been shown to improve mineral absorption, modulate the immune system, improve satiety, thereby supporting weight loss, reduce the risk of inflammatory bowel syndrome, promote metabolic health.
Prebiotics are involved in formulating starter culture, maintaining intestinal health, inhibiting cancer, prevention of obesity and constipation.
Takeaway:
Prebiotics can help to stimulate the growth or activity of beneficial bacteria in the gut. Therefore, consuming a wide variety of prebiotic foods can help to support overall health.
• https://health.clevelandclinic.org/what-are-prebiotics
• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065#:~:text=Prebiotics%20are%20in%20foods%20such,the%20gut%20microflora%20to%20disease.
•https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/#:~:text=There%20are%20many%20types%20of,mostly%20oligosaccharide%20carbohydrates%20(OSCs).
•https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/#:~:text=There%20are%20many%20types%20of,mostly%20oligosaccharide%20carbohydrates%20(OSCs).
• https://kaynutrition.com/prebiotic-foods/
• https://www.lifespan.org/lifespan-living/importance-prebiotics#:~:text=Prebiotics%20are%20not%20living%20organisms,and%20maintain%20your%20gut%20health.
•https://www.webmd.com/digestive-disorders/prebiotics-overview
