Ever feel like your gut has a mind of its own? You’re not wrong, though. There are trillions of microbes in your digestive system, known as the gut microbiome, and they influence your mood and immune system. The secret to keeping them happy is by feeding them. Prebiotics are the perfect meal for your beneficial gut bacteria, as this helps them thrive. Today, we’re serving you the 12 prebiotic powerhouses for a healthy gut.
12. Green Bananas
That slightly green banana that you skip does wonders for your gut health. Unripe bananas are packed with resistant starch, which is a type of fiber that passes through your upper digestive tract undigested. It arrives in your colon to feed those good gut bacteria. Green bananas also reduce inflammation while strengthening your gut barrier.
11. Flaxseeds
The soluble fiber from flax seeds forms a gel-like substance in your gut. When it does, it creates a slow-release buffet for your beneficial bacteria. Flaxseeds also improve your insulin sensitivity while strengthening your gut barrier. This prevents toxins from leaking into your bloodstream. Just grind flaxseeds and add them to your morning smoothie, yogurt, or oatmeal.
10. Seaweed
Seaweed is an underwater wonder that’s filled with polysaccharides that give your gut bacteria some extra love. Their compounds, like ulvan, promote a diverse and resilient gut ecosystem. It even regulates blood sugar and controls appetite by feeding those beneficial gut bacteria. They’re readily available in grocery stores as nori or kelp.
9. Apples
True enough, an apple a day keeps the doctor away. The secret lies in the pectin, which is a type of soluble fiber found in apple peels. Pectin acts as a prebiotic that feeds good gut bacteria and produces short-chain fatty acids (SCFAs). These SCFAs help keep your cholesterol lower and regulate blood sugar. Better eat your apples with their skin on to get the good benefits for your gut.
8. Chicory Root
If you’re looking for a coffee alternative, then try the chicory root. It’s one of the best-known sources for inulin, which is a prebiotic fiber that’s seen with gut-health benefits. How? It improves the physical structure of your gut lining and increases the production of short-chain fatty acids (SCFAs). We previously learn that they’re crucial for gut health as they reduce inflammation and give energy to your colon cells.
7. Oats
That humble breakfast meal of oats is good for your guts. The magic ingredient is the beta-glucan, which is a type of soluble fiber that shapes your gut microbiome for the better. Beta-glucan also encourages the growth of your beneficial bacteria and enhances your immune response. The best part? You can enjoy a simple oatmeal, overnight oats, or granola!
6. Asparagus
This spring vegetable is a good source of prebiotic fiber inulin. This inulin is the favorite of the Bifidobacteria, which is one of the most important groups of beneficial bacteria. Asparagus also contains a powerful antioxidant, which is glutathione, that detoxifies your liver and removes waste. You can enjoy roasting or grilling your asparagus as part of your meal.
5. Garlic
Garlic not only makes your food taste great, but also helps your good gut bacteria against the bad guys. Garlic is rich in inulin and fructooligosaccharides (FOS), which are a fuel for beneficial bacteria like your Bifidobacteria. Garlic also features antimicrobial properties that help suppress the growth of harmful, pathogenic bacteria. It’s a food for a healthy and balanced microbiome, so add those extra cloves to your meal.
4. Onions
Onions are one of the most accessible prebiotic foods as they’re easily found in your kitchen. Just half of a small onion already meets your daily intake of 5 grams of prebiotics. Why? They contain multiple forms of prebiotics that give your gut bacteria a nutritious meal. This would lead to improved digestion and better absorption of calcium.
3. Leeks
Leeks are a part of the same family as onions and garlic. But what you don’t know is that they have their own prebiotic profile. They’re filled with a high concentration of inulin and other prebiotic fibers. They feature a milder flavor that’s perfect for soups and stews. So if you find onions too strong, try leeks instead as a gut-friendly alternative.
2. Jerusalem Artichokes
If you hate them, don’t worry, as Jerusalem artichokes aren’t really artichokes. They’re a species of sunflowers with tubers containing the highest concentration of inulin on the planet. They boost the growth of your beneficial Bifidobacteria, which improves your blood sugar and colon health. You can consume them in many ways, like roasting, mashing, or even slicing them into salads.
1. Dandelion Greens
Dandelion greens feature the highest probiotic content of them all. These bitter greens feature inuli and fibers that feed your good gut bacteria. But it doesn’t stop there as they’re also packed with vitamins A, C, and K plus minerals like iron and potassium. They’re known to support liver health and fight inflammation by managing your blood sugar. They can be found in farmers’ markets or health food stores.