10 Best Prebiotic Foods You Should Eat

Probiotics have numerous benefits, each one being known by health professionals across the world. They are live bacteria substances that benefit the gastrointestinal tract of every organism and the most popular sources of probiotics include yogurt and other dairy products. Additionally, some bacteria are very similar to probiotics, and these are known as prebiotic foods. However, even though they’re lesser-known, they also come with a lot of benefits that affect the health of your immune system. No doubt, a healthy gut, in turn, aids keep their digestive system happy and functional, while strengthening the organism’s immune system. In this article, we discuss a list of prebiotic foods and how they help your body.

• Bananas

The first best prebiotic foods we will discuss are bananas which are very common and widespread in today’s world. They’re known for their high fiber, vitamins, and minerals content, which goes a long way to keep your body healthy. Bananas, according to scientists, have little amounts of insulin, which are great for keeping your body active and the best bananas for prebiotic benefit are the unripe ones which carry a very high amount of resistant starch and prebiotic fiber, which reduces bloating. Another advantage of bananas and their prebiotic level is to improve the health of your gut bacteria. So, if you want a natural source of prebiotics, you can rely on bananas.

• Oats

Another food that has high prebiotic benefits is whole oats. This is a very healthy grain, with large amounts of resistant starch and beta-glucan fiber. Scientists have connected the number of beta-glucan found in oats to healthy gut bacteria, better blood sugar control, lower LDL cholesterol, and a reduced risk of cancer. Another reason oats come highly recommend is that they aid in slowing your digestion. What’s more, due to its high level of phenolic acid content, oats as a prebiotic offers anti-inflammatory and antioxidant protection that cannot be received from other foods. Whole oats also help to control your appetite, and this helps in weight management.

• Onions

Onions, no doubt, make our evening meals extra tasty. For many, these foods are delicious on their own, and are known to be a highly versatile vegetable, which is often linked to various health benefits for our body. What’s more, onions are similar to garlic in many ways; one major point being its high amount of inulin which makes up 10% of the vegetable’s total fiber content, with 6% belonging to the amount of FOS.

FOS is a nutrient that helps in the breakdown of fat, strengthening if your gut flora and the boosting of the immune system; all these are done via the increase of nitric oxide production in cells. Furthermore, the anticancer and antioxidant properties of this vegetable are activated via its abundant flavonoid quercetin. So, if you’re looking for a food that caters to your cardiovascular system, onions are your best bet.

• Asparagus

Another popular and excellent source of prebiotics is asparagus. This vegetable is rich in inulin and has been discovered to promote the growth of friendly bacteria in your gut. Besides improving your general gut health, asparagus as a prebiotic source, has been linked to the prevention of some cancers. What’s more, there are some anti-inflammatory benefits to be derived from asparagus since it is a vegetable that combines fiber and antioxidants. And besides fiber, a 3.5 oz serving of asparagus offers you up to 2 grams of protein. Overall, this spring vegetable is a great natural prebiotics source, and it delivers countless benefits that one may not get from other plants.

• Apples

We all love apples! These are one of the sweetest fruits in existence, and they come with a lot of nutritional value. They are delicious foods that have a high amount of pectin and fiber. The total fiber content of apples, in combination with the presence of pectin, delivers a lot of prebiotic benefits that include an increase in butyrate which is a short-chain fatty acid substance that decreases the population of harmful bacteria and improves the number of gut bacteria within your system.

Another benefit found in apples is their high amount of polyphenol antioxidants. The polyphenols and pectin levels aid in fat metabolism, improved digestive health, and a decreased level of LDL cholesterol. All these work together to reduce the risk of various cancers.

• Jerusalem Artichoke

Another name for the Jerusalem Artichoke is the earth apple which is a vegetable with a lot of terrific health benefits. Per 100 grams, the earth apple provides two grams of dietary fiber, with 76% of that fiber being inulin. What’s more, the friendly bacteria in your colon is increased with regular intake of the Jerusalem artichoke; the benefit is known to be higher with the earth apple than chicory root, which is a very similar vegetable.

We recommend this food with prebiotics because it aids in immune system strengthening and the prevention of certain metabolic disorders. Other nutrients found in artichoke are potassium and thiamine. These nutrients do a fantastic job of promoting proper muscle functioning and support of your nervous system.

• Flaxseeds

The fiber mount in flaxseeds is high enough to aid in regular bowel movements, reducing the amount of fat digested and absorbed as well as a control of the LDL cholesterol levels within your system. Flaxseeds are one of the healthiest food options around in recent times and are known to have high amounts of Prebiotics, which is essential for your health. What’s more, they also contain 20-40% soluble fiber, sourced from mucilage gums.

Additionally, there is also insoluble fiber, which Is derived from lignin and cellulose and promotes a healthy gut. Furthermore, flaxseeds also contain antioxidant and anticancer properties, and they can help regulate your blood sugar levels. These properties and regulation abilities are made possible via the seed’s content of phenolic antioxidants.

• Konjac Root

The konjac root is also referred to as the elephant yam. This is a tuber food that has so many benefits that it is often used as a dietary supplement for many and is made up of a highly viscous dietary fiber, which is also referred to as glucomannan fiber. The glucomannan fiber helps relieve constipation, promotes the growth of friendly bacteria in your colon, and even boots the health of your immune system.

If you need help with weight loss and a reduction in blood cholesterol, the glucomannan in konjac roots is the ideal substance for you to consume. Another benefit scientists have discovered about the konjac prebiotic food is its ability to improve the metabolism of carbohydrates. This root can be consumed in different food forms, one standard option being shirataki noodles and there are also glucomannan supplements that make its consumption more manageable.

• Garlic

Garlic is known to give other meals taste. When used in combination with onions, the results are always fireworks. We have selected garlic as a source of Prebiotics because they are incredibly tasty, and they offer immense health benefits. It contains up to 11% of fiber, which is sourced from inulin and the other 6% of the fiber is received from a prebiotic identified by scientists as fructooligosaccharides or FOS.

FOS is a sweet, naturally occurring prebiotic which promotes the growth of beneficial bifidobacteria. In your gut. The presence of this bacteria prevents you from contracting disease quickly. Besides the health of your abdomen and the prevention of illness, garlic does a great job of reducing your risk of contracting heart disease and also comes with significant antioxidant, antimicrobial, and anticancer effects. If you have asthma, you can take in garlic regularly with honey, and it does fantastic work with reducing the effects.

• Seaweed

Marine algae or plant is a food that is rarely ingested. This is slowly changing, with scientists discovering that it is a very potent prebiotic food. Seaweed contains approximately 50-85% of fiber, with most of the substance being water-soluble. All the prebiotic benefits of plants have been identified in animals, but they’ve yet to be studied in humans.

The benefits seen, however, prove that regular ingestion of seaweed delivers a lot of health benefits for organisms. Seaweed does a fantastic job of enhancing friendly bacteria growth, and this reduces your ability to contract diseases. It might also help to reduce the risk of contracting colon cancer, heart attacks, and strokes, and also boosts your immune functions.

The Benefits of Prebiotics

One of the authoritative combinations for a healthy gut is the ingesting of Prebiotics and probiotics. There are a lot of general benefits that food that contains prebiotics offer us as organisms, and some of these are listed below.

• Digestion

The regular consumption of foods high in prebiotics aids with digestion, which happens to be the highest indicator of health. Having significant metabolism allows you to know the types of food that work well for your body and those that don’t. Prebiotics are bacteria that act as fuel for your gut. Their presence aids in the improvement of your gut lining, and also breaks down all your non-digestible fibers into short-chain fatty acids. They also encourage the production of butyric acid, which is derived from foods like butter and goes a long way to bring regulation and balance to your electrolyte levels while improving your gut strength.

• Improved hormonal health

For those who live very stressful lives, hormones can be a very delicate balance. When stress sets in, hormones can get whacky, and this will wreak a lot of havoc on your chemical balances.  What’s more, they can affect the health of your gut as well, especially when your stress responses are weak. In such instances, you need to take in a real food diet, which will include high amounts of prebiotic foods. The regular consumption of prebiotic foods aids in the reduction in stress responses, and also encourages a shift in focus to positive thoughts.

• Promotes weight loss

All across the globe, many people are seeking to lose some weight. Whether it is to look good or feel healthier, one easy way to say goodbye to excess fat is via the consumption of Prebiotics. When ingested, this bacterium works on your gut health, and this aids in proper bowel movement and the movement of all other things to their respective places. Additionally, prebiotic intake is known to deal with energy stability, and it also helps with satiety and the regulation of blood sugar levels.

• Immune system boost

Every problem with the immune system can be traced back to the health of your gut. There are a lot of issues you’re bound to face if you don’t have a substantial colony of bacteria in the stomach. Prebiotics protect your intestine and are good bacteria that produce epithelial tissues without which pathogenic bacteria are highly likely to increase.

What’s more, prebiotic foods are connected to the regeneration of our muscles, which in turn improves our immune system. Taking in Prebiotics reduces your body’s ability to absorb vitamins and minerals. The first step to gut health is the ingestion of prebiotics and batter bioavailability.

How to Get Prebiotics?

We’ve established the fact that Prebiotics are a kind of fiber. These are bacteria that are indigestible and sourced from plants for improvement of your large intestine. They make your gut healthier and also aid in the performance of live bacteria within your immune system. The trick to getting more Prebiotics in your system is by eating more foods with high amounts of fiber. If you wish to avoid the fibers which aren’t fermentable in your coon, you can opt for the Prebiotin, which is a supplement meant to provide you with all the soluble prebiotic fiber your body will require.

Raw or Cooked Prebiotics?

Probiotics and Prebiotics are very similar substances, but they’re used differently. In many cooked meals, the composition of prebiotic fiber Is changed because of the introduction of heat. Heat alters the natural state of Prebiotics; thus, you’re advised to eat foods with Prebiotics in their raw, natural state. So, toss those dandelions into your salad without cooking them, or steam them for a little amount of time such that they retain their prebiotic fiber.

Source:

1. 19 Best Prebiotic Foods You Should Eat – Health Line