Best prebiotic foods you must include
There are over 100 trillion microbes in our gut to regulate digestion, metabolism, and nutrition to immunity. If there are more unhealthy microbes compared to healthy ones in our intestines, they might lead to weight gain, high blood sugar, high cholesterol, and other disorders. It restores the imbalance by ensuring your body has gut-friendly bacteria. Prebiotics are special plant fibers that promote the growth of such bacteria making the digestive system better.
Prebiotics are a source of nutrition for your gut and healthy bacteria. They are indigestible by the body and go to your lower digestive area, helping the good bacteria to grow and make your intestines healthy. Examples of prebiotics are apples, berries, barley, banana, garlic, green vegetables, legumes, onions, and tomatoes.
Nutritionist Lovneet Batra mentioned that prebiotics is a form of dietary fiber that feed the friendly bacteria in your gut. These healthy fibers include inulin, fructooligosaccharides, galactooligosaccharides, beta-glucans, pectins, and resistant starches.
Here are the best prebiotic foods suggested by Batra that you can add to your diet:
Garlic acts as a prebiotic by promoting the growth of beneficial Bifidobacteria in the gut. It also helps prevent disease-promoting bacteria from growing.
Onions are rich in inulin and FOS. FOS strengthens gut flora, helps with fat breakdown, and boosts your immune system by increasing Nitric oxide production in cells.
The fiber content of flaxseeds is from mucilage gum, cellulose, and lignin. It helps healthy gut bacteria and reduces the amount of dietary to digest and absorb.
Bananas are low-fructose fruit with fiber-rich and contain inulin, a substance to stimulate the growth of good bacteria in the gut.
Barley is a popular cereal, high in Beta-glucan, a prebiotic fiber to promote the growth of friendly bacteria in your digestive tract. The beta-glucan in barley has shown lower total and LDL (bad) cholesterol and reduces the risk of cardiovascular disease.