Taking a prebiotic supplement is one way to help promote gut health and can often be effective.
But experts still say that prebiotic-rich foods are the way to keep the thousands of species of gut bacteria happy and healthy.
“That’s because vitamins and minerals are most powerful when they come from food…” Harvard Medical School Explain. “Plus, food tastes better and is cheaper than supplements.”
Fortunately, prebiotics are found in a wide variety of foods, from fruits and vegetables to nuts, grains, and spices.
“And with so many options for prebiotic-rich foods, you can find the source that works best for you and your digestion. Your gut and your entire body will thank you.” brown university health I advise you.
banana
The yellow banana you may be familiar with is the Cavendish banana. that Most of the 27 grams of carbohydrates are prebiotics.Some supplements have as little as 2.5 grams.
A study in Texas found that consuming 3 to 5 grams of prebiotics daily was beneficial for gut health. Lubbock Gastroenterology.
Bananas contain inulin, a prebiotic fiber. And, according to nutritionists, they are rich in resistant starch, which has a prebiotic effect. health line.
Reachers say this is true. ‘Regardless of the type of banana’ Among them More than 1,000.
asparagus
Asparagus contains inulin and other forms of fiber that support a healthy gut.
A quarter pound contains at least 5 grams. Colorado State University.
“They’re high in fiber and beneficial nutrients,” says registered dietitian Carly Sedlacek. cleveland clinic.
apologize
Most of the more than 4 grams of fiber in apples is prebiotic.
fruit Contains prebiotic fiber known as pectin. It helps improve inflammation and lower cholesterol levels.
“They are also high in polyphenols, which have a prebiotic effect on the gut microbiome,” says nutritionist Dr. Emily Leeming. popularity.
garlic
Garlic has lower fiber content than any other fruit on the list of vegetables. However, each gram of food contains hundreds of milligrams of prebiotic fiber. scientists.
“About 17% of the fiber found in garlic is prebiotics. These prebiotics include inulin (about 11%) and FOS (about 6%),” the microbiome company said. Biom Health.
This also helps you: Supports the growth of beneficial bacteria Previous studies have shown that it fights harmful bacteria.
oats
Oats contain about 8 grams of fiber per cup, a significant amount of which is prebiotic and a source of resistant starch, which feeds microorganisms.
When resistant starch breaks down, it often produces butyrate, a fatty acid that helps your immune system and hydration.he cleveland clinic.
“If you eat foods that help produce butyrate, and you have the right bacteria in your gut, you will have higher butyrate levels, which has been shown to have all of these beneficial effects,” says registered dietitian Gail Cresci, Ph.D.
