Prebiotics are a type of fiber that acts as a food to the guts and helps in digestion. It helps the gut bacteria to produce nutrients such as short-chained fatty acid for the colon cells. Our metabolic health improves when these short-chained fatty acids such as propionate, acetate, and butyrate get absorbed into the bloodstream
Difference Between Prebiotics and Probiotics
Very often we get confused between prebiotics and probiotics when we talk about gut health. While both are important for improving gut health, they work differently on the gut. Some dietary supplements contain both prebiotics and probiotics. People with small intestinal bacterial overgrowth (SIBO) and irritable bowel syndrome (IBS) should avoid taking prebiotics or probiotics. Thus, the basic differences between prebiotics and probiotics are listed below:
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Prebiotics |
Probiotics |
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Prebiotics are the food for the microorganisms in the gut. |
Probiotics are made of microorganisms that increase the population of good bacteria in the gut and thus improve gut health. |
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Prebiotics are foods that contain high fiber content |
Probiotics are found naturally in some foods and artificially in supplements |
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Foods with prebiotics are onion, potatoes, garlic, leeks, and bananas etc |
Fermented food such as yogurt and sauerkraut contains probiotics. |
Why foods with prebiotics is important for our health
While probiotics have many benefits, we’ll primarily focus on prebiotics in this blog. Prebiotics can be contained naturally in some foods while sometimes it is available as dietary supplements. Prebiotics help in maintaining gut and digestive health, immune system, and bone health. Prebiotics help improve the gut microbiome by increasing the good bacteria in the gut, keeping away the bad bacteria from the intestine, and giving relief from constipation. Prebiotics help strengthen the immune system by keeping the balance between good and bad bacteria in the gut. What food has prebiotics can help manage allergy and symptoms of eczema by positively impacting the immune system.
Prebiotics absorbs calcium from the food we eat which contributes to preventing osteoporosis and bone fractures and makes the bones strong. However, the overall effectiveness of prebiotics depends on age and overall health.
Foods with Prebiotics
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Dandelion Green
Both cooked and raw greens of the dandelion can be consumed which have a type of fiber that can also be found in insulin. Dandelion green contains prebiotics, fiber, and antioxidants which protect the cells and decrease the risks of cancer, Alzheimer’s disease, and cardiovascular diseases. You can consume dandelion greens through smoothies, salads, and green juices.
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Garlic
Garlic is a herb that encourages the growth of bifidobacteria which is a good bacteria of the gut. Garlic is the kind of prebiotic that prevents the growth of bacteria that promote diseases in the gut. It adds flavor to your dishes and is a good source of insulin. Garlic has been used for centuries as a source of nutrients which can be eaten raw as well as added to cooking to be it savory.
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Chicory Roots
Chicory roots can be consumed as tea and have a coffee-like flavor which acts as a replacement for coffee. It includes prebiotic fiber insulin which helps in digestion, bowel movement, and constipation. It is also used to enhance the fiber content in packaged products.
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Onions
Onions are rich in insulin and fructooligosaccharides (FOS), a type of carbohydrate that improves the gut microbiome, helps break down fat in the body and improves the immune system. Flavonoids, antioxidants, and prebiotics also help prevent health conditions like chronic diseases and cancer.
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Jerusalem artichokes
The Jerusalem artichoke belongs to the sunflower family and can be called by other names such as sunchoke, earthapple, or sun root. The insulin-rich dietary fiber in Jerusalem artichokes helps fight various diseases and improve digestion by increasing the friendly bacteria in the colon. It is also a great source of antioxidants and helps absorb minerals from the large intestine.
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Bananas
Unripe green bananas act as a food with prebiotics as they contain resistant starch and some insulin. Other than this, banas contain minerals, vitamins, and fiber which improves gut health by increasing the good bacteria in the gut and reduces bloating.
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Apples
Apples contain a soluble fiber known as pectin which has prebiotic properties. Pectin promotes the growth of short-chain fatty acid known as butyrate which is food for the good bacteria in the gut and controls the growth of unhealthy bacteria. Besides apples are rich in fiber, antioxidants, and vitamin C. The peel of the apple contains high nutrients and has several health benefits which makes it an important part of the apple that shouldn't be avoided.
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Whole Oats
Whole oats contain beta-glucan fiber, resistant starch, and various phytochemicals which makes them rich in prebiotic benefits. The prebiotic properties of whole oats make them helpful in lowering cholesterol, having a positive impact on gut health, controlling blood sugar levels, and improving digestion.
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Cocoa
Cocoa is one of the foods with prebiotics as it has antioxidant and anti-inflammatory effects and it contains polyphenols such as flavanols. It controls the growth of harmful bacteria and promotes the growth of good bacteria in the gut.
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Potatoes
Potatoes not only contain carbs but also are a good source of fiber and contain resistant starch. It helps in improving the health of the gut by increasing the good bacteria , controlling diarrhea and constipation, improving immunity, and enhancing digestion. The resistant starch in potatoes can be increased by cooking them a day before and refrigerating them. Reheat it while eating.
Conclusion
foods with prebiotics contain a high amount of a special type of fiber that solves digestive issues by increasing good bacteria in the guts and strengthening immunity. It has also shown positive results in preventing certain diseases and enhancing metabolic health. It is more beneficial to eat these foods raw rather than cooked because by cooking, some of the fiber content in the food can be modified. There are various options of foods that contain prebiotics available to choose the best kind of prebiotics that are suitable for your needs. Your diet should consist of probiotics and prebiotics in order to have a healthy body and mind.
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