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Our gut is home to trillions of bacteria. Some of these bacteria are beneficial to human health and help with digestion. Eating prebiotic foods is an easy method to promote these beneficial microorganisms.
Prebiotics are a form of fiber that our bodies do not completely digest. Instead, they enter the gut and provide food for the beneficial bacteria that live there. Eating enough prebiotic foods can help to maintain a healthy gut and digestive system.
According to the doctor, some common foods can naturally contain prebiotics. These include garlic, onions, leeks, asparagus, Jerusalem artichokes, chicory root, green bananas, oats, apples, and lentils.
Here are 10 prebiotic foods that can help feed your gut bacteria:
Garlic
It is a simple way to add prebiotics to your diet. It contains a prebiotic fibre called fructans that helps feed the good bacteria in your gut. You can easily add it to curries, vegetables, soups and dals.
Onions
They contain prebiotic fibre that can support the good bacteria in your gut. They are also easy to include in everyday meals. You can have them raw in salads or cooked with vegetables and curries.
Leeks
They belong to the same family as onions and garlic. They contain prebiotic compounds that help nourish healthy gut bacteria. They can be added to soups, salads and cooked dishes.
Asparagus
It is a fibre-rich vegetable that can help support your gut bacteria. Its prebiotic fibre gives good bacteria something to feed on. You can roast, steam or add it to salads and other meals.
Jerusalem Artichokes
They are rich in a type of fibre called inulin. This fibre reaches the gut and can be used as food by good bacteria. They can be cooked and eaten as part of a meal.
Chicory Root
It is naturally high in inulin, a type of prebiotic fibre. It can help provide food for the beneficial bacteria in your gut. It is also used in some foods and drinks as a source of fibre.
Green Bananas
They have more resistant starch than ripe bananas. This type of starch can reach the small intestine, where gut bacteria can use it as food. You can add green bananas to your diet in cooked dishes or eat them as they ripen.
Oats
They are an easy way to get more fibre in your diet. They contain a type of fibre that can be used by gut bacteria. Having oats for breakfast can be a simple way to add them to your daily diet.
Apples
They contain fibre that can help support the good bacteria in your gut. Eating an apple with its skin gives you more fibre. They are also an easy snack that does not need much preparation.
Lentils
They are high in fiber and can help feed the beneficial bacteria in your gut. They are also a common ingredient in Indian cuisine, and can be used in dal, soups, salads, and other cuisines.
(Disclaimer: The article’s advice and recommendations are meant primarily as general information and should not be interpreted as expert medical advice. Before beginning any exercise program or making any dietary changes, always get advice from your doctor or a dietitian.)
