You have probably heard of probiotics and their importance for health, but have you heard of another key player that are needed for probiotics to exert their beneficial properties? This less well known player is called prebiotics. Prebiotics are the non-digestible fibres that feed probiotics and are just as crucial.
Prebiotic foods contain complex carbohydrates that our body cannot break down. Instead, they pass through the digestive system to the colon, where they act as food for beneficial bacteria. Eating prebiotic foods regularly can help increase the number and diversity of beneficial gut bacteria and support a healthy digestive system. Here are the top 5 prebiotic foods you should include in your diet:
1. Chicory Root
Chicory root is one of the most concentrated sources of inulin, a type of prebiotic fibre. Inulin feeds bifidobacteria, a type of beneficial gut bacteria that can help improve digestion and boost the immune system. Chicory root can be consumed as a tea, roasted and used as a coffee substitute, or added to soups and stews for its subtle nutty flavour. You can find this natural prebiotic in our product, Probio7 Original.
Garlic is not only a staple ingredient in many dishes but also a fantastic prebiotic food. It contains fructooligosaccharides (FOS), which are a type of prebiotic fibre that promotes the growth of beneficial gut bacteria. Garlic is also an excellent source of antioxidants, which can help reduce inflammation in the gut. Garlic can be used in various dishes, from soups to stir-fries, to add flavour and prebiotic benefits. You can find FOS in several of our products including Probio7 Original, Probio7 Advanced and Probio7 50 PLUS.
3. Jerusalem Artichokes
Jerusalem artichokes are a root vegetable that is high in inulin. They have a sweet, nutty flavour and are excellent when roasted or sautéed. Jerusalem artichokes are also a great source of vitamins and minerals, making them an excellent addition to any diet.
Onions are a versatile ingredient that can add flavour to any dish. They are also an excellent source of prebiotic fibre, including FOS. Onions can be eaten raw in salads or cooked in stews and soups for a more delicate flavour.
Bananas are a delicious and convenient source of prebiotic fibre. They contain both inulin and resistant starch, which are excellent for feeding beneficial gut bacteria. Bananas are also rich in potassium, which can help regulate blood pressure. They can be eaten as a snack or added to smoothies or oatmeal for a prebiotic boost.
Incorporating these prebiotic foods into your diet can help support a healthy gut microbiome. However, if you are not used to consuming a lot of fibre, it's important to start slowly and gradually increase your intake to avoid digestive discomfort. With time, your gut bacteria will thank you for the extra nourishment, and you'll start feeling the benefits of a healthier gut.