Prebiotics are a type of dietary fiber that feed the “friendly” micro organism in your intestine. This permits your intestine micro organism to provide vitamins in your colon cells, which ends up in a more healthy digestive system ( 1 ). A few of these vitamins embrace short-chain fatty acids like butyrate, acetate, and propionate (2). These fatty acids could be absorbed into your bloodstream and enhance metabolic well being (3). Nevertheless, prebiotics shouldn’t be confused with probiotics. Probiotics are reside micro organism present in sure meals or dietary supplements. To study extra in regards to the distinction between prebiotics and probiotics, learn this text. Learn on to discover 19 wholesome prebiotic meals so as to add to your grocery record.
The underside line – Tcp Probiotics
Chicory root comes from a flowering plant within the dandelion household. It’s fashionable for its coffee-like taste and has traditionally been utilized in cooking and medication. It’s additionally an amazing supply of prebiotics. Roughly 68% of chicory root fiber comes from the prebiotic fiber inulin ( 4 ). Inulin in chicory root improves digestion and bowel perform, and helps relieve constipation (5, 6, 7 ). It might additionally assist stop diabetes by elevating ranges of adiponectin, a protein that helps management blood glucose ranges ( 8 ). Moreover, chicory root is excessive in antioxidant compounds that will defend your liver from oxidative harm (9). Abstract Chicory root is commonly used as a caffeine-free espresso alternative. Its inulin fiber promotes pleasant intestine micro organism, reduces constipation, and may help management glucose ranges.
2. Dandelion greens
Dandelions are a household of flowering crops, and their greens could be cooked or consumed uncooked. They’re an amazing supply of fiber. They include 1.92 grams of fiber per 1 cup (55 grams) ( 10 ). A excessive portion of this fiber comes from inulin ( 11 ). The inulin fiber in dandelion greens reduces constipation, will increase pleasant micro organism in your intestine, and boosts your immune system ( 11 ). Dandelion greens are additionally identified for his or her anti-inflammatory, antioxidant, and anticancer results (12, 13, 14). Abstract Dandelion greens are a fiber-rich substitute for greens in your salad. They enhance the pleasant micro organism in your intestine, scale back constipation, and increase your immune system.
3. Jerusalem artichoke
The Jerusalem artichoke — also referred to as the sunroot, sunchoke, or earth apple — is a part of the sunflower household and has nice well being advantages. Identified for its sunflower-like look, the vegetable gives about 2 grams of inulin-rich dietary fiber per 100 grams ( 13 ). Inulin helps enhance the pleasant micro organism in your colon, selling better digestive well being (16). It may well additionally support within the absorption of minerals in your massive gut. Including Jerusalem artichokes to your weight loss plan could assist strengthen your immune system, decrease ldl cholesterol, and even stop sure metabolic issues ( 16 ). The Jerusalem artichoke can also be excessive in thiamin, or vitamin B1. Thiamin deficiency can result in fatigue and irregular muscle perform ( 18 ). Abstract Jerusalem artichoke, or sunroot, could be eaten cooked or uncooked. It helps increase your immune system and forestall metabolic illness.
4. Garlic
Garlic is a flavorful herb linked to numerous well being advantages on account of its antioxidant, anti-inflammatory, and lipid-lowering properties ( 19 ). Garlic acts as a prebiotic by selling the expansion of helpful Bifidobacteria within the intestine. It additionally helps stop disease-promoting micro organism from rising (20). Analysis exhibits that completely different compounds in garlic scale back the danger of cardiovascular ailments, have anti-tumor results, and decrease blood glucose ranges ( 19 ). In accordance with an animal examine, garlic’s anti-inflammatory properties could even defend in opposition to the consequences of bronchial asthma ( 21 ). Extra analysis is required to substantiate this. Abstract Garlic is a tasty herb with prebiotic advantages. It’s confirmed to assist promote good micro organism and forestall dangerous micro organism from rising.
5. Onions
Onions are a tasty and versatile vegetable linked to numerous well being advantages. Much like garlic, onions are wealthy in inulin and FOS ( 22 , 23 ). FOS strengthens intestine flora, helps with fats breakdown, and boosts your immune system by rising nitric oxide manufacturing in cells ( 22 , 24). Onions are additionally wealthy within the flavonoid quercetin, which provides onions antioxidant and anticancer properties ( 24 ). Moreover, onions have antibiotic properties and will present advantages in your cardiovascular system ( 26 , 27). Abstract Onions are wealthy in inulin and FOS, which may help increase your immune system, present gas in your intestine micro organism, and enhance digestion.
6. Leeks
Leeks come from the identical household as onions and garlic, and so they supply related well being advantages. Leeks are nutrient dense, which implies they’re low in energy however excessive in nutritional vitamins and minerals. Because of their inulin content material, leeks promote wholesome intestine micro organism and assist break down fats (28). Leeks include a excessive quantity of vitamin Ok, which promotes blood clotting ( 29 , 30). Actually, 1 leek (89 grams) accommodates 42 mcg (35% of the each day worth ) ( 31 , 32 ). Abstract Leeks are a nutrient-dense vegetable usually utilized in cooking for his or her distinct taste. They’re excessive in prebiotic inulin fiber and vitamin Ok.
7. Asparagus
Asparagus is a well-liked vegetable and one other nice supply of prebiotics. The nutritious vegetable naturally accommodates inulin, which may enhance your digestive well being and assist your physique keep optimum ranges of glucose and insulin (33). Inulin can also be a soluble fiber, which feeds the pleasant micro organism within the intestine, corresponding to Bifidobacteria and Lactobacillus ( 34 ). Asparagus has been linked to the prevention of sure cancers ( 35 ), and in vitro and animal research present its mixture of fiber and antioxidants additionally gives anti-inflammatory advantages ( 36 ). Abstract Asparagus is a well-liked vegetable wealthy in prebiotic fiber and antioxidants. It promotes wholesome intestine micro organism and will assist stop sure cancers.
8. Bananas
Bananas are greater than a scrumptious fruit: They’re wealthy in nutritional vitamins, minerals, and fiber, and so they include small quantities of inulin. Unripe (inexperienced) bananas are excessive in resistant starch, which has prebiotic results ( 37 ). Plus, one medium-sized banana (about 7 to eight inches lengthy) is simply 105 energy and accommodates roughly 3 grams of fiber and 422 mg of potassium ( 38 ). Abstract Bananas are wealthy in fiber. In addition they include nutritional vitamins, minerals, and small quantities of inulin.
9. Barley
Barley is a well-liked cereal grain and is used to make beer. It accommodates 2–20 grams of beta-glucan per 100 grams (39). Beta-glucan is a prebiotic fiber that promotes the expansion of pleasant micro organism in your digestive tract ( 40 , 41, 42 ). The beta-glucan in barley has additionally been proven to decrease complete and LDL (dangerous) ldl cholesterol and scale back the danger of heart problems. It might additionally assist decrease blood sugar ranges ( 43 ). One examine discovered that barley beta-glucan improved metabolism in mice via each suppression of urge for food and enchancment of insulin sensitivity ( 44 ). Plus, barley is wealthy in selenium. This helps with thyroid perform, gives antioxidant advantages, and boosts your immune system ( 45 46, 47 ). Abstract Barley is excessive in beta-glucan fiber, which promotes wholesome micro organism within the intestine. It may well additionally decrease ldl cholesterol and blood sugar ranges.
10. Oats
Entire oats are a wholesome grain with prebiotic advantages. They include massive quantities of beta-glucan fiber, in addition to some resistant starch. Beta-glucan from oats has been linked to ( 47 , 48 , 49 ): wholesome intestine micro organism
decrease LDL (dangerous) ldl cholesterol
higher blood sugar management
lowered most cancers danger Moreover, it has been proven to gradual digestion and assist management urge for food ( 50 , 51 ). Abstract Entire oats are a grain wealthy in beta-glucan fiber. They enhance wholesome intestine micro organism, enhance blood sugar management, and will scale back most cancers danger.
11. Apples
Apples are a scrumptious fruit with fiber. Pectin, a sort of soluble fiber, accounts for a lot an apple’s complete fiber content material. The pectin in apples has prebiotic advantages. A 2016 examine discovered that pectin from apples may promote wholesome intestine microbiota, lower irritation, and suppress weight acquire and fats accumulation in rats with weight problems ( 52 ). Pectin will increase butyrate, a short-chain fatty acid that feeds helpful intestine micro organism and reduces the inhabitants of dangerous micro organism ( 53 , 54). Extra analysis is required to completely discover the advantages of pectin in people. Analysis exhibits that along with their prebiotic advantages, apples can enhance coronary heart well being and will even scale back your danger of bronchial asthma and different pulmonary issues ( 55 , 56 ). Abstract Apples are wealthy in pectin fiber. Pectin promotes wholesome intestine micro organism and helps lower dangerous micro organism.
12. Konjac root
Konjac root, also referred to as elephant yam, is a tuber — or a vegetable grown underground, just like the potato. The plant has been used for hundreds of years in Asia as meals and medication, and it’s usually used as a dietary complement for its well being advantages. Flour created from this tuber accommodates 70-90% glucomannan fiber, a extremely viscous dietary fiber (57). Konjac glucomannan promotes the expansion of pleasant micro organism in your colon and will assist relieve constipation ( 58). Glucomannan has additionally been proven to decrease blood ldl cholesterol and assist with weight reduction — all whereas enhancing carbohydrate metabolism (59, 60 ). You’ll be able to eat it within the type of meals made with the konjac root, corresponding to shirataki noodles. It’s also possible to take glucomannan dietary supplements. Abstract The glucomannan fiber present in konjac root helps promote pleasant intestine micro organism, reduces constipation, and helps with weight reduction. It may be consumed in meals made with the konjac root, like shirataki noodles.
13. Cocoa
Cocoa beans are literally seeds from the Theobrama cacao tree. Not solely are they used to make chocolate, however they’re scrumptious and wholesome. Cocoa powder, created by crushing cocoa beans and eradicating the fats or coca butter, makes it simple so as to add cocoa to oatmeal, smoothies, yogurt, and different recipes. Cocoa and its merchandise are wealthy sources of polyphenols corresponding to flavanols, which exert antioxidant and anti inflammatory results ( 61 ). These compounds additionally assist develop helpful intestine micro organism whereas lowering the expansion of dangerous micro organism ( 61 ). Whereas analysis exhibits that cocoa merchandise can scale back the danger of sort 2 diabetes, it’s essential to take this data with a grain of salt — most chocolate merchandise nonetheless include massive quantities of sugar ( 62 ). Abstract Cocoa is a tasty prebiotic meals. It accommodates flavanols that enhance wholesome intestine micro organism whereas lowering dangerous micro organism.
14. Burdock root
Burdock root is a vegetable generally utilized in Japan and has confirmed well being advantages. It accommodates about 1.8 grams of fiber per 100 grams (3.5 ounces) ( 63 ). Burdock root is wealthy in inulin and FOS, which assist the expansion of wholesome micro organism within the digestive tract. Burdock root additionally accommodates phenolic compounds, which provides them their antioxidant properties (64). Abstract Burdock root is extensively consumed in Japan. It accommodates fiber and inulin, which helps the expansion of wholesome micro organism within the intestine.
15. Flaxseeds
Flaxseeds are extremely wholesome. They’re additionally an amazing supply of prebiotics. The fiber in flaxseeds promotes wholesome intestine micro organism, encourages common bowel actions, and reduces the quantity of dietary fats you digest and take up ( 65 , 66 ). As a result of they include phenolic antioxidants, flaxseeds even have anticancer and antioxidant properties and assist regulate blood sugar ranges ( 67 ). Abstract The fiber in flaxseeds promotes common bowel actions, lowers LDL (dangerous) ldl cholesterol, and reduces the quantity of fats you digest and take up.
16. Yacon root
Yacon root is a vegetable similar to candy potatoes that’s wealthy in fiber. It’s significantly wealthy in prebiotic FOS and inulin. The inulin in yacon has been proven to ( 69 , 70 , 71 ): enhance intestine micro organism
scale back constipation
improve the immune system
enhance mineral absorption
regulate blood fat Yacon additionally accommodates phenolic compounds that give it antioxidant properties ( 71 , 72 ). Abstract Yacon root is wealthy in inulin and FOS, which makes it nice at selling digestive well being, enhancing mineral absorption, and enhancing your immune system.
17. Jicama root
Jicama root is low in energy and excessive in fiber, together with the prebiotic fiber inulin. In animal research, jicama root was proven to assist enhance digestive well being, improve insulin sensitivity, and decrease blood sugar ranges ( 73 , 74 ). Moreover, it’s excessive in vitamin C, which helps your immune system battle diseases ( 75 , 76 ). Abstract Jicama root is low in energy however wealthy in inulin. It may well enhance your digestive well being, assist management blood sugar ranges, and strengthen your immune system.
18. Wheat bran
Wheat bran is the outer layer of the entire wheat grain. It’s a superb supply of prebiotics. It additionally accommodates a particular sort of fiber made from arabinoxylan oligosaccharides (AXOS). AXOS fiber from wheat bran has been proven to spice up wholesome Bifidobacteria within the intestine ( 77 , 78 , 79 ). One examine in wholesome adults discovered that elevated wheat bran consumption over 3 weeks led to a rise in Bifidobacteria counts, in contrast with a management group (80). Wheat bran has additionally been proven to cut back digestive issues corresponding to gasoline, cramping, and belly ache ( 81 , 82 ). Grains wealthy in AXOS even have antioxidant and anticancer results ( 83 , 84 ). Abstract Wheat bran is wealthy in AXOS, a sort of fiber that has been proven to extend wholesome intestine micro organism and scale back digestive issues.
19. Seaweed
Seaweed is a type of marine algae with shocking well being advantages. The versatile meals is wealthy in prebiotics and can be utilized in dishes like sushi rolls, soups and stews, salads, dietary supplements, and smoothies. Seaweed is wealthy in nutritional vitamins, minerals, antioxidants, and polysaccharides, which play a job in benefitting the immune system ( 85 ). Roughly 50–85% of seaweed’s fiber content material comes from soluble fiber ( 86 , 87 , 85 ). Lab research have proven that polysaccharides present in seaweed can enhance the manufacturing of short-chain fatty acids (SCFA), which nourish the cells lining your intestine ( 88 ). Extra human analysis is required to discover the total advantages of seaweed. Abstract Seaweed is a superb supply of prebiotic fiber. It may well enhance the inhabitants of pleasant micro organism, block the expansion of dangerous micro organism, and improve immune perform.