11 Prebiotic Foods You Should Eat
Prebiotics refers to dietary fiber that acts as food for the good bacteria in your gut. The gut bacteria then produce nutrients for your colon cells, which improves the health of the digestive system.
These nutrients include fatty acids like;
- Butyrate
- Acetate
- Propionate
These may be absorbed into your bloodstream to improve metabolic health.
Below is a list of healthy prebiotic foods to add to your diet.
Dandelion greens
Dandelions are part of flowering plants, and you can consume their greens in cooked or raw form. They contain fiber, which reduces constipation, increases friendly bacteria in your gut, and boosts your immune system.
Dandelion greens also have anti-inflammatory, antioxidant, and anti-cancer effects.
Garlic
Garlic has various health benefits, including adding flavor to food due to its antioxidant, anti-inflammatory, and lipid-lowering properties.
As a prebiotic, garlic promotes the growth of beneficial Bifidobacteria in the gut and prevents the growth of harmful bacteria.
Onions
Onions have various health benefits, including adding flavor to food and antibiotic properties that support cardiovascular health.
FOS(Fructooligosaccharides) and inulin in onions strengthen gut flora, help break down fats, and boost your immune system by increasing nitric oxide production in cells.
Onions are also rich in quercetin, a flavonoid that gives onions antioxidant and anti-cancer properties.
Asparagus
Asparagus is a great prebiotic vegetable and contains antioxidants. It naturally contains inulin (a starchy substance that supports the growth of some beneficial bacteria), which can improve digestive health and help the body maintain optimum glucose and insulin levels.
Bananas
Bananas are a delicious fruit rich in vitamins, minerals, and fiber with small amounts of inulin. Unripe (green) bananas highly contain resistant starch, which has prebiotic effects.
Barley
Barley is a cereal grain that contains beta-glucan. Beta-glucan is a prebiotic fiber that promotes the growth of friendly bacteria in your gut.
It may also lower LDL (bad) cholesterol and reduce the risk of cardiovascular disease. Beta-glucan may also lower blood sugar levels.
This cereal grain is also rich in selenium that helps with the proper functioning of the thyroid, has antioxidant effects, and boosts the immune system.
Whole oats
These cereal grains have health benefits, including prebiotic benefits. Whole oats contain beta-glucan fiber and resistant starch.
Beta-glucan may promote the growth of healthy gut bacteria, lower LDL (bad) cholesterol, and regulate blood sugar.
Apples
Apples are a delicious fruit that contains pectin, a soluble fiber. Pectin has prebiotic benefits. It also increases butyrate, a fatty acid that feeds beneficial gut bacteria and decreases the growth of harmful bacteria.
Cocoa
Cocoa beans and seeds from the cacao tree are delicious and healthy. They are also used to make chocolate, a tasty snack that most people enjoy.
Cocoa powder, a product obtained by crushing cocoa beans, can be added to oatmeal, smoothies, yogurt, tea, milk, confectionaries, and other recipes.
Cocoa and its products highly contain polyphenols such as flavanols, which have antioxidant and anti-inflammatory effects, promote the growth of beneficial gut bacteria and suppress the growth of harmful bacteria.
 |
| Cocoa and its products |
Flaxseeds
Flaxseeds are incredibly nutritious. They also have prebiotic benefits. Flaxseeds contain fiber which promotes the growth of healthy gut bacteria, lowers LDL (bad) cholesterol, and regular bowel movements.
They also have anti-cancer and antioxidant properties and help regulate blood sugar levels since they contain phenolic antioxidants.
Wheat bran
Wheat bran, the outer layer of the whole wheat grain, has prebiotic benefits. It also contains arabinoxylan oligosaccharides (AXOS), fiber that may boost healthy Bifidobacteria in the gut.
Wheat bran may also reduce digestive problems such as gas, cramping, and abdominal pain.
Summary
Prebiotic foods contain various fiber types that support digestive health.
These foods have various benefits, including promoting the growth of good bacteria in the gut, suppressing digestive problems, and boosting your immune system.
Comments
Post a Comment