- Prebiotics are substances that feed the wholesome micro organism in our intestine referred to as probiotics.
- Meals excessive in prebiotics embody apples, oats, garlic, and chickpeas.
- Consuming sufficient prebiotics is essential for digestion, immunity, and absorbing nutritional vitamins.
- Visit Insider’s Health Reference library for more advice.
Merely put, prebiotics are an essential sort of meals for the microorganisms in your intestine, aka your microbiome.
Your intestine comprises trillions of useful micro organism that — when fostered correctly — help with digestion, vitamin absorption, and will even push back certain diseases, like inflammatory bowel illness and
diabetes
.
Now, it is essential to notice the prebiotics are just like, however not precisely the identical as, probiotics. Each are essential to sustaining a wholesome microbiome. The key difference is the place they arrive from:
- Prebiotics are substances that you simply eat which then helps feed the nice micro organism dwelling in your intestine.
- Probiotics consult with the wholesome micro organism already in your intestine. You may as well eat probiotic meals, like kefir and kimchi, or take dietary supplements that can assist these micro organism develop and thrive.
Whereas it’s tough to find out precisely what number of prebiotics are in a sure meals, a great rule of thumb is to take a look at it is fiber content, says Natalie Allen, RD, medical assistant professor of biomedical sciences at Missouri State University. If it is excessive in fiber, it is more likely to even be excessive in prebiotics.
Here is a take a look at the 15 of one of the best prebiotic meals to help your digestive well being.
1. Apples
One medium apple comprises about 5 grams of fiber, which is about 20% of your daily value (DV).
Apples are excessive in pectin, a sort of soluble fiber, Allen says. Pectin passes by way of the small gut intact, so it might feed the microbes in your massive gut.
In truth, a 2015 review discovered pectin in apples has cholesterol-lowering properties and will assist clarify why apples improve heart health.
2. Bananas
One banana comprises about 2 grams of fiber (7% DV)
Bananas comprise numerous fibers, together with the prebiotic fructooligosaccharides (FOS), Allen says.
Along with feeding the microbes in our intestine, bananas are additionally a great supply of potassium — an electrolyte essential for muscle contraction. One banana comprises about 450 mg (10% DV) of potassium.
3. Chia seeds
Two tablespoons of chia seeds comprise about 11 grams of fiber (39% DV).
Chia seeds are filled with fibers with prebiotic results, together with soluble and mucilage, which can assist lower bad cholesterol levels and prevent blood sugar spikes. Mucilage can be the rationale why chia seeds develop a gluey, gooey texture when left to soak in liquids.
Chia seeds additionally comprise antioxidants and omega-3 fatty acids, which may help cut back irritation.
4. Oats
One cup of cooked oats comprises about 4 grams of fiber (14% DV).
Oats are a wonderful source of fiber and healthy carbohydrates, Allen says. Complete oats additionally comprise a particular sort of fiber often known as beta-glucan fiber.
In truth, a small 2016 study in wholesome topics discovered consuming 60 grams of oatmeal porridge day by day for one week might have a constructive impact on intestine microbial capabilities.
5. Onions
One small white onion comprises about 1.2 grams of fiber (4% DV).
Onions comprise FOS and inulin, a sort of fiber identified to assist good micro organism develop and is frequent in prebiotic meals.
In truth, a 2015 meta-analysis discovered excessive allium vegetable consumption, like consuming onions, is more likely to cut back the danger of gastric cancers.
6. Garlic
One teaspoon of garlic comprises about 0.6 grams of fiber (2% DV).
Garlic is a flavorful and nutrient-rich herb that is additionally a great supply of inulin and FOS, Allen says. It additionally has anti-inflammatory properties and will decrease blood strain and LDL, or “bad” cholesterol ranges.
7. Barley
One cup of hulled barley comprises about 31.8 grams of fiber (113% DV).
Barley is a sort of complete grain that additionally comprises prebiotic fiber, like beta-glucan.
Complete grains comprise all three elements of the grain — the bran, endosperm, and the germ, whereas refined grains have had the bran and germ eliminated. This makes complete grains a extra nutritious possibility than refined grains for the reason that bran and germ contain iron, B-vitamins, and fiber.
8. Lentils
One cup of cooked lentils comprises about 15.6 grams of fiber (54percentDV).
Lentils are a rich source of fiber, particularly a sort often known as resistant starch, which strikes through the small intestine intact so it might feed the micro organism in your massive gut
9. Chickpeas
One cup of cooked chickpeas comprises 12.5 grams of fiber (45% DV).
Like lentils, chickpeas additionally comprise resistant starch. Chickpeas are additionally wealthy in different vitamins, like protein, iron and folate, which helps your body produce red blood cells and derive energy from food.
10. Leeks
One leek comprises 1.6 grams of fiber (6% DV).
Leeks are a member of the onion and garlic household. Like onions, leeks also contain inulin, which might forestall gastrointestinal problems like constipation.
11. Chicory root
One chicory root comprises about 1 gram of fiber (4% DV).
Chicory root comes from the dandelion household and is a superb supply of inulin. In truth, 68% of the compounds in chicory root come from inulin.
12. Dandelion greens
One cup of dandelion greens comprises about 1.9 grams of fiber (7% DV).
Whereas most individuals solely know dandelions within the context of being a pesky weed, they’re truly a terrific supply of prebiotics.
As a lot as 45% of their roots consist of inulin. They’re additionally a great supply of antioxidants, and different nutritional vitamins and minerals, like vitamin A, which helps support your immune system. They are often eaten uncooked or cooked by including them to a salad and even steeping them in tea.
13. Jerusalem artichoke
One cup of sliced Jerusalem artichoke comprises about 2.4 grams of fiber (9% DV).
These artichokes, often known as sunroot or sunchoke, are packed with inulin.
In truth, a small 2010 study in aged individuals discovered that taking 15g of inulin day by day for 28 days reported higher digestion and decreased constipation.
These fibrous veggies may be eaten uncooked or cooked and have a slightly sweet and nutty taste.
14. Asparagus
One cup of asparagus comprises about 2.8 grams of fiber (10% DV).
Asparagus additionally contains inulin and other essential vitamins, like
vitamin K
, which plays an important role in blood clotting to assist wounds heal.
15. Flaxseeds
One tablespoon of complete flaxseed comprises about 2.8 grams of fiber (10% DV).
Along with being a great supply of fiber, flaxseeds additionally comprise omega-3 fatty acids that are wholesome fat identified to scale back the danger of
heart disease
, battle irritation, and reduce liver fats.
Insider’s takeaway
Prebiotics are substances that feed the wholesome micro organism in your intestine, which is essential for sure elements of your well being like digestion and immune function.
The easiest way to spice up your prebiotic consumption is to eat high-fiber plant meals like legumes, sure fruits, complete grains, and seeds. Some frequent examples of prebiotics are inulin and fructooligosaccharides, which may be present in meals like leeks and bananas.
The easiest way to make sure you’re consuming sufficient prebiotics is to eat a variety of foods, notably fruits and vegetables.