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Eating a banana is an easy way to get some prebiotics, as they contain small amounts of inulin.
What is inulin? It is a form of soluble fiber. Inulin fructans, such as Orafti Synergy1, naturally occur in many vegetables. The good prebiotic probiotic bacteria in the lower gut uses it to make short-chain fatty acids for digestion. Unripe bananas are also rich in resistant starch which functions similarly to inulin. On top of the rich prebiotics, bananas are rich in vitamins, minerals, and antioxidants, too. They're also low-calorie fruits, so snacking on them won't make you feel guilty!
There may be some truth to the saying, "an apple a day keeps the doctor away." Apples are relatively high in fiber. You can get about 2.4 grams of fiber for every 100 grams of apple, and almost half of which is pectin. Pectin helps create butyrate, a special short-chain fatty acid that supports the good probiotic bacteria in the gut and helps eliminate the bad ones. On top of these digestive health benefits, apples are also rich in antioxidants. They help lower LDL cholesterol and protect against certain forms of cancer.
Whole oats are rich in a prebiotic fiber called beta-glucan fiber, as well as resistant starch. Studies show that the beta-glucan fiber in oatmeal has a positive effect on gut microbial functions. On top of that, studies also show that whole oats lower LDL cholesterol and help regulate blood sugar levels.
Tip: Try to avoid instant oats that already contain artificial flavoring. To get the full health benefits of oats, stick to the plain variety such as steel cut or old fashioned oats.
Every 100 grams of asparagus contains approximately 2-3 grams of inulin. Aside from promoting gut health, this vegetable is packed with all sorts of nutrients and antioxidants, such as vitamin C, vitamin A, vitamin K, and folate. Asparagus is also quite versatile—you can easily add it to different dishes.
Yacon root is similar to yams or sweet potatoes. It is a great source of prebiotics inulin and fructooligosaccharides (FOS). Research shows that fructooligosaccharides are metabolized by good gut probiotic bacteria to create short-chain carboxylic acids for the following benefits:
Enjoy yacon root by roasting or steaming it. It goes well with salads and stir-fries.
6. Jerusalem Artichoke
Jerusalem artichoke is sometimes called sunroot or earth apple. It's a root vegetable that resembles ginger. It's rich in both inulin and fructose. Both of these nutritional components promote good gut probiotic bacteria while inhibiting the growth of the bad bacteria. In addition to the digestive health benefits, studies show that the fructan found in Jerusalem artichoke may help prevent the progression of colon cancer. It's also a great source of potassium, iron, and protein.
Tip: If you're trying to figure out how to incorporate Jerusalem artichokes into your diet, think of it like a potato. While many enjoy it raw, you can also boil, steam, roast, saute, or bake it!
Approximately 17% of the fiber found in garlic are prebiotics. These prebiotics includes inulin (around 11%) and FOS (around 6%). One study shows that the prebiotics in garlic may prevent certain gastrointestinal diseases. The same prebiotics also stimulates the growth of Bifidobacteria, the same probiotics found in yogurt, and some cheeses. This probiotic helps the body break down food, absorb nutrients, and inhibit the growth of bad gut bacteria.
You can also find prebiotics in onions. There are about 1.1-7.5 grams of inulin and approximately 4.5 grams of FOS for every 100 grams of onions. Apart from improving digestion, one study shows that onion FOS can also increase the production of nitric oxide in cells. This compound helps widen blood vessels so it can increase blood flow and lower blood pressure. Just like garlic, onions don't only add flavor to your favorite dishes. They're also packed with health benefits!
Chicory root is commonly used as a caffeine-free substitute for coffee. The roots of the plant are roasted, ground, and brewed into a warm beverage that closely resembles your favorite cup of joe. Chicory root is a great source of inulin, which amounts to almost half of its fiber content. One study shows that chicory root may prevent constipation and diabetes. Researchers also found that it also aids in the digestion of fatty foods. So if you don't feel like eating your prebiotics, drink them!
Flaxseed is a great source of prebiotics. Depending on the variety, its fiber content includes:
Both soluble and insoluble fibers play an important role in digestion and overall health. Apart from increasing the good bacteria in the gut, studies show that flaxseed can help regulate cholesterol and bowel movements.
Tip: You can easily add flaxseed to your cereal, dressings, yogurt, and baked goods!
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