8 Prebiotic Foods to Add to Your Diet for Better Gut Health
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Prebiotics—which are different from probiotics—are a type of fiber that feeds the good bacteria in your gut. A healthy balance between prebiotics and probiotics supports a well-functioning digestive system, which can affect our overall health.
“The health of our microbiome, or the community of organisms that live in the gut, impacts our mental health, immunity, and risk for chronic disease,” explains Rachael Hartley, R.D., author of Gentle Nutrition.
What’s the difference between prebiotics and probiotics?
Both prebiotics and probiotics are essential to good gut health. Probiotics are healthy, live bacteria found in fermented foods like yogurt or miso. Prebiotics are found in foods that have the nutrients to feed those healthy bacteria, explains Sunny Jain, molecular biologist and Sun Genomics founder.
What are the benefits of prebiotic foods?
These foods contain non-digestible dietary fibers that the human body can’t break down and absorb through the intestinal tract. So, good gut microbes work to metabolize and ferment those prebiotic fibers, which ultimately benefits us and our gut health, Jain says. The compounds strengthen the colon wall, boost the immune system, and may reduce the risk for colon cancer, Hartley adds.
“A prebiotic food’s purpose is not to provide nutrition to you and your physiology, but to your gut,” Jain says. “By feeding beneficial gut microflorae, we benefit from the molecules they release into our gut, like short chain fatty acids. If you don’t feed your “good gut bugs’ the prebiotics they need, you may end up with a leaky gut.”
What are the best foods to feed your gut? Jain explains that your gut contains both good and bad microbes, and inflammatory foods like fried foods or high glycemic foods with simple sugars or high fructose corn syrup actually serve as food for the harmful microbes of the gut. Instead, opt for high-fiber foods packed with gut-boosting benefits.
Though Sameer Berry, M.D., Chief Medical Officer at Oshi Health notes it’s important to remember other factors like genetics, lifestyle choices, and environmental influences when it comes to our gut health, diet is a unique factor where we do have some control. Here are the best prebiotic foods for gut health to add to your diet.
The best prebiotic foods for gut health
1. Bananas
They’re a great source of fiber—one medium-size banana has about three grams—as well as vitamin C and potassium. They also contain a small amount of prebiotic fiber called inulin, which may stimulate the growth of good bacteria in your gut.
2. Legumes
Lentils, pulses, and beans fall under the umbrella of legumes and each provides vital prebiotics to the gut. Lentils, for example, not only come with manganese, potassium, folate, and iron, but they have a whopping 16 grams of fiber per cup, which can help with digestion and gastrointestinal health. Additionally, lentils offer resistant starch which is not digested by the small intestine but can be fermented by gut bacteria, explains Dr. Berry.
3. Leafy Greens
Your salad may be doing your gut some good. Leafy greens like kale bring fiber, folate, and B vitamins to your plate in addition to vitamin C, and research suggests leafy greens can increase the growth of healthy gut bacteria.
4. Whole Grains
Because of the high fiber present in 100% whole grain foods, like barley, brown rice, whole grain bread, and whole grain pasta, they act as a prebiotic in the gut, explains Nicole Lindel, R.D.N. And though we love all whole grains, oats, in particular, can pack in the prebiotics. A bowl of plain oatmeal with fresh fruit and nut butter has soluble fiber and vitamin E that works to improve immunity and keep things moving in your gut. Dr. Berry adds that bacteria in the gut works to ferment the soluble fiber found in oats, which can lead to beneficial short-chain fatty acids in the colon and can potentially lower LDL cholesterol.
5. Jerusalem Artichokes
Sometimes also called sunchokes, these root vegetables are high in vitamins, potassium, iron, and fiber. But they’re most well-known for the high amounts of prebiotic fiber present, which can help support weight management and overall health. Dr. Berry notes that Jerusalem artichokes are also a high FODMAP food (fermentable oligo-di-mono-saccharides and polyols). These foods are poorly absorbed in the small intestine and often rapidly fermented in the large intestine, he explains. Many people benefit from these foods as they support a healthy gut microbiome and provide prebiotics, but others are sensitive and can experience GI distress, he warns.
6. Onions, Leeks, Garlic, and Scallions
You may hear about this group in reference to a low-FODMAP diet as well, along with dozens of other fruits, vegetables, and sugars. But, for those who don’t experience gastrointestinal issues from these foods, they can provide some much-needed prebiotics. Additionally, garlic contains antioxidants, vitamin C, and selenium, and scallions have antioxidants that can prevent inflammation, more fiber than you’d expect (5% of the daily allowance), and a good amount of vitamin C.
7. Dandelion Greens and Chicory
Packed with inulin fiber, dandelion greens have been shown to reduce constipation, boost the immune system, offer anti-inflammatory properties, and increase good gut bacteria. If you’ve never tried the green, give this Sautéed Dandelion Toast recipe a shot.
Related to the dandelion family, research has found that chicory is rich in prebiotic inulin fiber, which can improve bowel function and relieve constipation. Dr. Berry notes that chicory root is often added to processed foods like fiber bars, gluten-free foods, and some cereals. Though this is used to increase the fiber content and naturally sweeten products, the ingredient can sometimes cause unwanted GI distress in some people.
8. Cabbage
Similar to the benefits of other veggies like broccoli and leafy greens, cabbage has a high amount of fiber, vitamin K, vitamin A, and iron. Research has shown that cabbage (specifically raw cabbage) offers prebiotics to the gut that can improve gut health.
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