Our current lifestyle has led us to consume foods that are high in saturated fats and carbohydrates. Our daily diets are deficient in fiber, protein, and other essential nutrients. Hence, we should make sure that we include food that is good for our health and overall body growth.
Prebiotic foods is a group of food product that is good for our gut health. Because it is our gut that determines our health. The stronger our gut will be, the more nutrients it will absorb. This would lead to better digestion and hence enhance our body’s nutrition intake.
You must have also heard about probiotic foods. But what is the difference between the prebiotic group of foods and the probiotic group of foods? Also, which pre-biotic foods should you consider eating? Moreover, what are the main benefits of prebiotic foods?
To know the answer to all these questions, continue reading the article. Because we will tell you everything you must know before considering and eating prebiotic foods.
What are Prebiotic Foods?
In our body reside several types of enzymes and bacteria. These internal bacterias especially in the gut area are necessary to help in the proper digestion of food. Prebiotic foods help the gut bacteria to digest food efficiently.
Prebiotic foods are foods that contain a type of fiber called prebiotics, which is a special type of dietary fiber that feeds the beneficial bacteria in your gut. Common prebiotic foods include onions, garlic, artichokes, apples, bananas, oats, and legumes. Prebiotics can also be found in certain supplements and powders.
Therefore, gut bacteria derive their energy from prebiotic foods. Prebiotic foods are essential because it helps the gut bacteria to energize and work for the overall improvement of the gut.
What Is The Difference Between Prebiotic And Probiotic Food?
Prebiotic foods are foods that are high in dietary fiber and provide food for beneficial bacteria in the gut. Whereas, Probiotic foods are foods that contain live beneficial bacteria and are often fermented. Examples include yogurt, kefir, kimchi, sauerkraut, and miso. Moreover, Prebiotics promote the growth of beneficial bacteria while probiotics provide the beneficial bacteria itself.
So the basic difference between prebiotic and probiotic food is that when you consume prebiotic food, you supplement the bacteria present in your gut. On the other hand, probiotic foods contain good bacteria that are good for your digestive health.
Benefits of Prebiotic Foods
Prebiotic foods supplement nutrition to our gut bacteria. Indirectly, it improves the performance of our digestive system. Here’s a list of health benefits that will make you crave prebiotic foods:
Improved Digestive Health
Prebiotic foods are filled with fiber, which helps keep your digestive system functioning properly. This can help reduce constipation, bloating, and other unpleasant digestive issues.
The dietary fiber contents in prebiotic food help to stimulate the growth of beneficial bacteria in the gut. Eating a diet rich in prebiotic foods can help improve digestive health by promoting the growth of beneficial bacteria, increasing stool frequency, and improving overall gut health.
Examples of prebiotic foods include garlic, onions, leeks, asparagus, Jerusalem artichokes, bananas, oats, and apples. Eating a variety of prebiotic-rich foods can help to improve your digestive health and keep your gut healthy.
Prebiotics can help stimulate the growth of beneficial bacteria in your gut, which can help strengthen your immune system. Prebiotic foods, such as garlic, onions, artichokes, bananas, oats, and apples, are believed to have immune-boosting benefits.
These foods may help improve the health of the beneficial bacteria that live in the gut, which can help the body more effectively fight off foreign invaders. Additionally, many of these foods are high in antioxidants, which can help fight inflammation and keep the immune system functioning optimally.
Reduced Risk of Disease
Prebiotic foods can help reduce your risk of conditions such as obesity, type 2 diabetes, heart disease, and certain types of cancer. Yes, prebiotic foods have been linked to several health benefits, including reducing the risk of certain diseases.
You will find high contents of dietary fiber in prebiotic foods. Prebiotic foods can help you reduce the risk of developing chronic diseases such as type 2 diabetes, cardiovascular disease, and certain types of cancer. Moreover, prebiotic foods also contain high levels of antioxidants. The anti-oxidant properties of prebiotic foods benefits to reduce oxidative stress, which is linked to several chronic diseases.
Improved Mood and Mental Health
Prebiotics can help improve your mood and mental health by reducing inflammation in the gut, which can influence your brain. Prebiotics are dietary fibers that feed your healthy gut bacteria, which in turn produce short-chain fatty acids that can reduce inflammation in the body.
Inflammation is associated with many mental health conditions, such as depression and anxiety. Additionally, prebiotics may help reduce stress levels, improve mood, and support cognitive function.
Healthy Weight Loss
Prebiotic foods are high in fiber, which can help you feel fuller for longer and make it easier to stick to a healthy diet. This can help you maintain a healthy weight. Prebiotic foods can help support weight loss by promoting healthy digestion, balancing hormones, and increasing satiety. Prebiotic foods, such as vegetables, fruits, legumes, and whole grains, are high in fiber and help keep you full for longer periods. Eating prebiotic foods can also help reduce cravings and help you maintain a healthy weight.
Additionally, prebiotic foods help to stimulate gut bacteria and support healthy digestion. Eating prebiotic foods can help reduce bloating and improve overall digestive health.
20 Best Prebiotic Foods You Should Eat
To keep your gut healthy, here’s a list of prebiotic foods that you must consider eating.
Bananas are a great source of prebiotics, which can help promote healthy gut bacteria. Prebiotics are a type of dietary fiber that feed the beneficial bacteria in the gut, helping to promote a balanced and healthy digestive system.
Bananas are rich in inulin and resistant starch, both of which are types of prebiotics. Additionally, bananas contain pectin and lignin, two other types of dietary fiber that can also act as prebiotics. When you eat bananas, the number of healthy bacteria in the gut will increase. This would help you to improve digestion, boost the immune system, and reduce inflammation.
Jerusalem artichokes are a great source of prebiotics. Prebiotics are a type of dietary fiber that helps feed the beneficial bacteria in your gut. Jerusalem artichokes contain inulin, a type of prebiotic fiber, which can help promote a healthy digestive system.
Research suggests that prebiotics like inulin can increase the number of beneficial bacteria in your gut, which can have a positive effect on your overall health. In addition to providing prebiotic benefits, Jerusalem artichokes are also a good source of minerals and vitamins, such as iron, potassium, magnesium, and niacin. Jerusalem artichokes is a prebiotic food which contains high level of fibres and antioxidants which help you to maintain your overall body health.
Asparagus is a good source of dietary fiber, which helps to promote regularity and improve digestion. Fiber also helps to feed the beneficial bacteria in your gut, which can help to promote a healthy microbiome.
Asparagus is a great source of antioxidants, which help to reduce inflammation in the body. This can help to reduce the risk of chronic diseases such as heart disease, cancer, and diabetes. Also, asparagus is a good source of vitamin K, which is important for healthy bones. Vitamin K helps to protect bones from fractures and osteoporosis.
Asparagus is a good source of potassium, which helps to regulate blood pressure. Eating foods high in potassium can help to reduce the risk of hypertension. Moreover, asparagus is a good source of folate, which is important for pregnant women. Folate helps to protect against neural tube defects in newborns.
Dandelion greens are a great source of prebiotic fibers, which are essential for supporting the growth of beneficial bacteria in the gut. They also contain antioxidants, vitamins A and C, and other important minerals.
Prebiotic fibers help to increase beneficial bacteria, reduce inflammation, and improve digestion. Additionally, dandelion greens have been found to have a positive effect on cholesterol levels, and are a good source of dietary fiber. Dandelion greens can be eaten raw or cooked and are a great addition to salads, soups, and other dishes.
Garlic is prebiotic, meaning it is a food source that helps probiotics (the “good” bacteria) thrive in your gut. Eating garlic may help stimulate the growth of healthy bacteria, which can help improve digestion and nutrient absorption. Studies show that garlic may help boost the activity of certain immune cells, which can help protect the body from infection. Garlic contains compounds that may help reduce inflammation in the body. This can be beneficial for people with inflammatory conditions, such as arthritis.
Eating garlic may help reduce blood pressure levels, which can reduce the risk of heart disease. Garlic contains compounds that may help protect against certain types of cancer, including stomach, colon, and prostate cancer.
Leeks are a type of vegetable that is a great source of prebiotic fiber. Prebiotics are non-digestible compounds that are beneficial for gut health. Prebiotics feed the beneficial bacteria in the gut, which in turn helps to support healthy digestion and the immune system.
Leeks contain a type of prebiotic fiber known as inulin, which can help to increase the number of beneficial bacteria in the gut. The prebiotic benefits of leeks also include the ability to help reduce inflammation in the body and promote a healthy balance of bacteria in the gut.
Additionally, leeks are high in antioxidants, which can help to protect the body from free radical damage.
Onions are a great source of prebiotics, which are types of dietary fiber that are not digestible. They are fermented in the gut, feeding the beneficial bacteria that promote digestion and nutrient absorption. Prebiotics has been linked to a reduced risk of certain diseases, including colon cancer, type 2 diabetes, and obesity. The prebiotic fiber in onions can help support healthy gut bacteria, which may reduce inflammation and help protect against these conditions.
Prebiotics can also help boost the immune system by encouraging the growth of beneficial bacteria. Onions contain compounds that may help stimulate the production of white blood cells, which are important for fighting off infections. Onions are a good source of vitamin C, which helps the body absorb iron and calcium. This can be beneficial for preventing and treating osteoporosis, as well as other bone-related conditions.
Chickpeas are a rich source of dietary fiber, which can help promote improved digestive health. The fiber helps to increase the bulk of your stool, which makes it easier to pass, while also helping to reduce constipation. Chickpeas are a great source of resistant starch, which is a type of fiber that resists digestion and instead acts as a prebiotic. Prebiotics are beneficial for gut health and have been shown to help balance blood sugar levels.
Chickpeas are also a good source of magnesium, which is important for healthy heart function. Magnesium helps to reduce blood pressure, which can help reduce your risk of cardiovascular disease. Chickpeas are a good source of prebiotic dietary fiber, which helps to feed the beneficial bacteria in your gut. This helps to promote a healthy balance of gut bacteria, which can help to improve your overall health.
Oats contain a type of fiber called beta-glucan, which is a fermentable prebiotic fiber that helps feed the friendly bacteria in your gut. This helps to improve the balance of bacteria in your digestive system, which can reduce inflammation and improve digestive health.
The beta-glucan fiber in oats can also help reduce cholesterol levels by binding to cholesterol in the digestive tract and preventing it from being absorbed into the bloodstream. Oats are high in soluble fiber, which has been linked to lower levels of bad cholesterol, which can help reduce your risk of heart disease.
Oats can help improve blood sugar control because they are high in fiber and have a low glycemic index. Eating oats can help slow digestion and the absorption of sugar, which can help reduce spikes in blood sugar.
Oats are a great food for weight loss because they are high in fiber, which helps you feel fuller longer and can help reduce your food intake. Additionally, oats contain resistant starch, which is a type of starch that can help boost metabolism and burn fat.
To add, oats contain a variety of vitamins and minerals, including zinc, iron, and selenium, which can help support your immune system. Additionally, the prebiotic fiber in oats can help improve the balance of bacteria in the gut, which can help support immune health.
Apples contain prebiotics which is important for promoting a healthy digestive system. Prebiotics help to feed the beneficial bacteria in the gut, creating a healthy environment for these bacteria to thrive. This can help to reduce symptoms of digestive issues such as bloating, constipation, and diarrhea.
Apples can increase the number of good bacteria in your body by the help of its prebiotic nature which benefits our immune system.This can help to reduce the risk of infections and other illnesses. Apples contain high levels of dietary fiber which is important for promoting optimal bowel health. Fiber helps to add bulk to the stool, making it easier to pass and reducing the risk of constipation. Apples contain pectin which is a type of fiber that helps to lower cholesterol levels by binding to bile acids and removing them from the body. This can help to reduce the risk of cardiovascular disease.
Flaxseeds are a great source of prebiotics, which are types of dietary fiber that serve as food for probiotics, or good bacteria.
Just like other prebiotic foods, flaxseeds improve your gut health by increasing the number of good bacteria in your gut. When you consume flaxseeds, you improve your digestive system, immune system and also your tolerance to inflammations.
Flaxseeds is a rich source to omega-3 fatty acids. This is the key element that helps you to reduce inflammation and support heart health.
Barley is high in fiber, which helps promote regular bowel movements and reduce constipation. The fiber in barley also helps feed beneficial gut bacteria, which is important for digestive health. Studies have found that adding barley to the diet can help reduce levels of LDL cholesterol, the “bad” type of cholesterol. Eating barley can help reduce your risk of heart disease by lowering bad cholesterol, increasing good cholesterol, and reducing inflammation.
Barley contains a type of fiber called beta-glucan, which can help slow the absorption of sugar in the body and reduce spikes in blood sugar levels. Barley contains insoluble fiber, which helps speed up the movement of food through the digestive tract and can help improve nutrient absorption.
Almonds are a rich source of prebiotics, which can help support the growth of beneficial bacteria in the gut. Almonds are also high in dietary fiber, which may help to reduce inflammation and improve digestion. Eating almonds may help to increase levels of healthy bacteria in the gut, which can aid in digestion and absorption of nutrients. They are also a good source of antioxidants, which can help protect the gut from oxidative damage.
Almonds can also help to reduce cholesterol levels, which can lower the risk of heart disease.
Kefir is rich in probiotics, which are beneficial bacteria that help improve digestion by increasing the levels of beneficial bacteria in the gut. Kefir contains several beneficial bacteria that can help boost the immune system by protecting against harmful microorganisms. It also contains anti-inflammatory compounds that can help reduce inflammation in the body. Kefir contains a compound called lactobacillus which helps to regulate blood sugar levels, making it beneficial for people with diabetes.
Kefir is rich in essential minerals such as calcium and phosphorus, which are essential for bone health.
Soybeans contain dietary fiber, which helps to increase the bulk of the stool and improve digestive health. This can reduce the risk of digestive conditions such as constipation and irritable bowel syndrome.
Phytochemicals in soybeans can help to reduce bad cholesterol levels in the body. This can help to reduce the risk of cardiovascular diseases. Soybeans are a good source of protein, which can help to slow the absorption of carbohydrates in the body. This can help to improve blood sugar control and reduce the risk of diabetes.
Soybeans are low in calories and high in protein, which can help to reduce appetite and promote weight loss. Moreover, soybeans contain high amounts of calcium, which can help to improve bone health and reduce the risk of osteoporosis.
Lentils contain a high amount of dietary fiber, which helps to support gut health and can reduce symptoms of constipation, irritable bowel syndrome, and other digestive issues. Also, lentils are a good source of soluble fiber, which helps to reduce cholesterol levels. Regular consumption of lentils can help to reduce bad cholesterol levels and improve heart health.
The high fiber content of lentils can help to regulate blood sugar levels, which can reduce the risk of developing type 2 diabetes. Lentils are low in calories and high in fiber, making them a great food for weight loss. The fiber content helps to keep you feeling full for longer and can help to reduce cravings for unhealthy foods.
Lentils are a good source of complex carbohydrates, which provide slow-release energy throughout the day. This can help to reduce fatigue and improve concentration.
Yams are a great source of dietary fiber, which is beneficial for digestive health. The dietary fiber in yams helps to feed the beneficial bacteria in the gut, encouraging their growth and improving gut flora. This can lead to improved digestive health, a stronger immune system, and better absorption of nutrients.
Yams are also a source of prebiotics, which are substances that stimulate the growth of beneficial bacteria in the gut. This can help to reduce inflammation and improve overall health. Additionally, yams contain polyphenol antioxidants, which can help to reduce oxidative stress and reduce the risk of chronic diseases.
Tempeh is a good source of prebiotic fibers, which are food for the beneficial bacteria in the gut. These fibers help to nourish and support the growth of beneficial bacteria, which can improve digestive health and boost immunity.
Tempeh is a great source of plant-based protein, providing around 16g per 100g serving. This makes it a great choice for those following a vegetarian or vegan diet. Also, tempeh is relatively low in calories, making it a good choice for those looking to lose weight or maintain their weight.
Tempeh is a great source of vitamin B12, which is essential for a healthy nervous system and the production of red blood cells. Additionally, tempeh is also a good source of minerals such as magnesium, phosphorus, iron, zinc, and copper. These are important for many bodily functions, such as energy production and bone health.
Eating whole wheat can help improve digestion and prevent digestive problems like constipation, bloating, and cramping. The fiber found in whole wheat is prebiotic, which helps feed the beneficial bacteria in your gut and promote regularity.
Whole wheat contains a type of fiber known as viscous fiber, which has been shown to help lower cholesterol levels. The fiber in whole wheat can help slow down the absorption of sugar, which helps to regulate your blood sugar levels.
Eating more whole wheat can help you feel fuller for longer and may help reduce your overall calorie intake. Studies have shown that increasing your intake of whole wheat can help reduce your risk of heart disease. This is likely due to the combination of fiber, antioxidants, and other beneficial compounds found in whole wheat.
Berries are a great source of prebiotics, which are compounds that provide fuel to the beneficial bacteria in our gut. The prebiotics in berries helps promote digestive health and proper nutrient absorption. Berries also contain polyphenols, which are powerful antioxidants that help reduce inflammation and protect against disease.
They are also rich in fiber, which helps keep the digestive system running smoothly. Furthermore, berries are low in calories and high in vitamins and minerals, making them an excellent choice for those trying to manage their weight.
Maintaining our gut health is important because it is the core of our body from where we get energy. Therefore, to keep our gut bacteria healthy, we must consume prebiotic foods.