Prebiotic
If you have knowledge about the disparities between insoluble and soluble fiber, then you probably already know an important factor about prebiotic foods – they are food components that cannot be broken down. Foods that have high amounts of insoluble fiber (which remains undigested) are frequently rich in prebiotics.
Similar to fiber, prebiotics aid in regulating the digestive system and maintaining regularity. In addition, prebiotics facilitate the proliferation of intestinal microorganisms such as beneficial bacteria, which is one reason why they complement probiotics.
After passing through the small intestine without undergoing digestion, prebiotic foods are fermented in the large intestine by bacteria already present. This provides ideal nutrition to the gut bacteria, fueling its optimal health.
Taking prebiotics together with probiotics is crucial, whether you choose to consume them through supplements or fermented foods.
The Benefits Of Prebiotics
Having learned about prebiotics and their connection to probiotics, it can be inferred that using them together is an effective way to enhance the health of your gut flora, maintain intestinal integrity, and prevent harmful bacteria from getting in. To further this understanding, let’s explore the advantages that incorporating prebiotics into your gut health regimen can offer in the long term.
Improve Digestion
Digestion isn’t everything, but it is a great indicator of overall health. If things are moving smoothly, you can generally gauge what foods work best for you and which foods don’t. Other things are likely going to fall into place too.
The vast array of beneficial microorganisms that reside in our gut, known as gut flora, play a significant role in determining our overall health. These microorganisms can be linked to a wide range of health issues. Probiotics serve as a means to introduce essential gut bacteria into the system, thereby reinforcing the gut’s natural defences against harmful microbial invaders and preserving its integrity.
Prebiotics are necessary for bacteria to function as they use these indigestible fibers to generate short-chain fatty acids like butyric acid. This not only enhances the intestinal lining’s strength but also regulates electrolyte levels to provide healthful benefits comparable to butter.
Boost Your Immune System
The reason behind our weakened immune system can often be traced back to the gut. Insufficient presence of beneficial bacteria in the gut can lead to complications because the epithelial tissue, responsible for guarding the gut, relies on them. In the absence of good bacteria, harmful bacteria are more likely to proliferate.
The best-case scenario is for the tissue to self-regenerate, using the necessary resources. The consumption of prebiotic foods can alter our microbiome and its composition, leading to a better functioning immune system.
Improving gut health is crucial for better absorption of minerals and vitamins, and reducing the risk of cancer. Taking supplements alone is not beneficial if the body cannot utilize them optimally. Prebiotics are essential as they enhance bioavailability, laying the foundation for better gut health.
Better Hormonal Health
For a lot of people, including all of us who experience stress from time to time, hormones require a delicate equilibrium. Once stress kicks in, hormones become erratic, and although many of us can bounce back, prolonged stress severely disrupts your bodily chemical composition.
A weakened stress response could be caused by poor gut health, which leads to the idea that a real food diet, including prebiotic foods, may have a beneficial impact on both stress and stress-related ailments.
According to certain studies, the regular intake of prebiotics can eventually lead people to be less responsive to stress and prioritize positive thoughts over negative thoughts.
The reason behind this can be attributed to a decline in alertness. In essence, this substance functions as an adaptogen, boosting our capacity for resilience by reducing and managing the release of cortisol that regulates our response to stress.
Stronger Bones
Consuming prebiotics can enhance the bioavailability of numerous vitamins and minerals, leading to an increase in calcium, iron, and magnesium levels, which can improve bone health. The efficacy of a nutritionally dense meal is reliant on the health of your gut!
By consuming prebiotics, you can strengthen your skeleton and potentially prevent osteoporosis, fractures, and sprains. Additionally, prebiotics may aid in addressing various vitamin and mineral deficiencies.
Promote Weight Loss
Successful weight loss has several magical elements, and having good gut health can facilitate their attainment. For instance, consuming prebiotics and maintaining good gut health have been linked to higher satiety levels, consistent blood sugar levels, and energy stability.
Healthy and regular digestion is promoted by fiber and it also makes you feel full by expanding in the stomach. The same goes for the indigestible fibrous material as it stays in the stomach for a while, while the rest is passed through slowly. When you feel full, you are less likely to indulge excessively during or between meals.
As a bonus, prebiotics help maintain hormone balance and reduce stress levels, which can prevent cravings that can hinder weight loss objectives. The adrenals, pituitaries, and thyroid gland are among the most frequent culprits behind weight fluctuation or resistance to weight loss due to hormonal imbalances.
The Best Prebiotic Foods
Consuming a diverse range of whole foods that are high in nutrients or prioritizing a diet wealthy in vegetables can ensure that you are already consuming an abundance of prebiotic foods. Nearly all fruits and vegetables contain resistant starch, inulin, and non-digestible carbohydrates.
Prebiotics are mainly found in cruciferous vegetables such as kale, broccoli, and cabbage, as well as roots and whole grains (unless following a strict paleo diet). It is recommended to consume these foods in their raw or lightly cooked form and avoid excessive intake.
Be careful when consuming prebiotic foods because they may result in gas and bloating. It is recommended to consume them in limited quantities. Additionally, some individuals may experience digestive discomfort when consuming raw cruciferous vegetables, whereas they may be able to eat them comfortably when cooked.
1. Asparagus
Inulin, found in asparagus at a concentration of 2-3 grams per 100 grams, promotes the growth of beneficial gut bacteria. For a better effect, try incorporating raw asparagus into a salad or stir-fry with garlic and lemon juice.
2. Onions
Inulin, accounting for approximately 10% of onion fiber, contains compounds that aid in fat breakdown and promotes a healthy gut flora. The potency of onions is maximized when consumed raw. Consider trying my marinated red onions to add flavor to various dishes.
3. Leeks
Due to their similarities, leeks have comparable health advantages to onions. In fact, leeks contain a higher percentage of inulin fiber – up to 16% – than onions. Whether as a raw or roasted addition to a salad or any other dish, leeks are excellent at enhancing the onion or garlic flavor profile.
4. Garlic
Garlic is renowned for its ability to enhance the flavor of meals and boost the immune system, making it one of the healthiest foods available. Take advantage of this and incorporate it into your diet. Its prebiotic strength is amplified by a combination of fructooligosaccharides and inulin.
Dandelion root is rich in inulin fiber, making it a valuable ingredient whether you choose to incorporate dandelion greens into pesto or steep the root to make tea. This superfood offers numerous other advantages and can be utilized in various ways, such as eating the greens fresh or growing them in your garden.
6. Apples
Everyone enjoys a good reason to indulge in an apple, as the saying goes, “an apple a day keeps the doctor away.” The prebiotic properties of apples, attributed to their high pectin content (50% of fiber), increase butyric acid production and nourish beneficial gut bacteria.
The root of the chicory plant, which belongs to the dandelion family, is known for its taste similar to coffee and has been utilized in cooking and medicine over time. Additionally, it is a noteworthy provider of prebiotics, with around 68% of its fiber originating from the prebiotic inulin. Consumption of inulin from chicory root can enhance digestive health and relieve constipation by improving bowel function.
Increasing levels of adiponectin, a protein responsible for regulating blood glucose levels, can aid in the prevention of diabetes.
Moreover, the antioxidant properties found in chicory root may safeguard your liver against oxidative harm. Chicory root is frequently utilized as a coffee substitute that contains no caffeine. The inulin fiber contained in it enhances the growth of beneficial bacteria in your gut, reduces constipation, and can also aid in regulating glucose levels.
The sunflower family includes the Jerusalem artichoke, which is also called the sunroot, sunchoke, or earth apple. This vegetable is renowned for its resemblance to a sunflower and is reputed for its health benefits. A 100-gram serving of this vegetable contains approximately 2 grams of dietary fiber that is rich in inulin.
Your colon’s beneficial bacteria can be increased through the consumption of inulin, which enhances digestive health and facilitates the absorption of minerals in the large intestine. Incorporating Jerusalem artichokes into your diet might enhance your immune system, reduce cholesterol levels, and even deter certain metabolic conditions.
Sunroot, also known as Jerusalem artichoke, is rich in thiamin or vitamin B1. A lack of thiamin can cause muscle dysfunction and exhaustion. Whether eaten cooked or raw, this plant offers benefits such as immune system enhancement and prevention of metabolic illnesses.
Aside from being a tasty fruit, bananas are a great source of vitamins, minerals, and fiber. In addition, they have small quantities of inulin. When unripe (green), bananas are rich in resistant starch, which provides prebiotic benefits.
In addition, a banana of moderate size measuring around 7 to 8 inches in length has a calorie count of just 105 and is packed with roughly 3 grams of fiber and 422 mg of potassium. Fiber is abundant in bananas, as well as various vitamins, minerals, and minor quantities of inulin.
Barley, a prevalent cereal grain utilized in beer production, contains 2-20 grams of prebiotic fiber known as beta-glucan per 100 grams. This fiber aids in the multiplication of beneficial bacteria within the digestive system.
Barley’s beta-glucan has demonstrated the ability to decrease total and LDL (harmful) cholesterol, minimizing the threat of heart conditions. Additionally, it has the potential to decrease blood glucose levels. A study discovered that beta-glucan from barley enhanced metabolism in mice by repressing hunger and enhancing insulin sensitivity.
Moreover, selenium is abundant in barley, which aids thyroid function, enhances antioxidant properties, and enhances the immune system. Barley contains substantial amounts of beta-glucan fiber, promoting beneficial gut bacteria, and reducing cholesterol and blood sugar levels.
A nutritious grain that offers prebiotic advantages is whole oats. They possess considerable quantities of beta-glucan fiber and a certain amount of resistant starch. Studies have established a connection between beta-glucan from oats and:
- healthy gut bacteria
- lower LDL (bad) cholesterol
- better blood sugar control
- reduced cancer risk
In addition, research has demonstrated that consuming whole oats can both delay digestion and regulate hunger. These grains are abundant in beta-glucan fiber, known to augment beneficial gut bacteria, enhance blood sugar management, and potentially lower the likelihood of developing cancer.
Apples, which are a tasty fruit, contain fiber that mainly consists of a soluble variety called pectin. The prebiotic advantages of pectin in apples have been observed. A study conducted in 2016 revealed that pectin derived from apples has the potential to support an optimal balance of healthy gut bacteria, diminish inflammation, and curtail weight gain and lipid deposition in obese rats.
Additional studies are required to fully investigate the advantages of pectin in humans, as it boosts butyrate levels, a short-chain fatty acid that nourishes beneficial gut microbes and reduces the number of harmful bacteria.
Studies indicate that besides their prebiotic advantages, apples possess the potential to enhance cardiovascular well-being and lower the chance of developing ailments related to the lungs such as asthma. Apples contain an abundant amount of pectin fiber, which aids in fostering beneficial gut bacteria and reducing the presence of detrimental bacteria.
The tuber known as elephant yam or konjac root is a type of underground vegetable, similar to potatoes. Its usage as both food and medicine dates back several centuries in Asia. It is commonly consumed as a dietary supplement due to its various health advantages.
This tuber’s flour is composed of 70-90% glucomannan fiber, a dietary fiber known for its high viscosity. Consumption of konjac glucomannan helps increase the population of friendly bacteria in the colon and may alleviate constipation.
Consuming foods made with konjac root, like shirataki noodles, or taking glucomannan supplements can improve carbohydrate metabolism, lower blood cholesterol and aid in weight loss.
Konjac root contains glucomannan fiber, which supports the growth of beneficial gut bacteria, alleviates constipation, and assists with weight management. Shirataki noodles made from the konjac root represent one food option to consume this fiber.
The seeds of the Theobroma cacao tree are what we know as cocoa beans. These beans are not only tasty, but they also offer health benefits, and are used to make chocolate. By removing the cocoa butter and crushing the beans, cocoa powder is produced, which can be conveniently added to recipes like oatmeal, yogurt, and smoothies.
Flavanols found in cocoa and its derivatives possess antioxidant and anti-inflammatory properties, making them abundant sources of polyphenols. Additionally, these substances promote the growth of beneficial bacteria in the gut, while inhibiting the growth of harmful pathogens.
Although studies indicate that cocoa products can decrease the likelihood of developing type 2 diabetes, it’s crucial to keep in mind that the majority of chocolate products still have high sugar content. Cocoa is delicious and serves as a prebiotic food that possesses flavanols that boost beneficial gut bacteria and lessen harmful bacteria.