Every week there are new wellness ideas. There are some that work better than others. Your gut is a popular place to start. There are many bacteria and fungi in your gut that aid you to digest food and absorb nutrients. They are responsible for maintaining intestinal integrity, creating vitamins, decreasing inflammation, fighting off pathogenic microorganisms and signaling to the immune system that more white blood cell production is needed. This complex microbiome, which includes microorganisms from the gut, is vulnerable to being disrupted or altered by medications, chronically poor diets, stress and other medication.
Although certain behaviors can have a negative impact on the microbiome of your gut, you can improve it and make it thrive with support foods and behavior. prebiotics, while probiotics receive most attention for being the best for your gut health, are just as vital. Prebiotics, compounds made up of oligosaccharides (carbohydrates), inulin and lactulose and glycan are preferred sources of nutrients and fuel for good bacteria. Prebiotics feed only the good bacteria and not any pathogens.
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It is a good idea to imagine the microbiome of your gut as a landscape. The probiotics are likened to seedlings or seeds, while the beneficial bacteria is the plants. Prebiotics can, however, be described as fertilizer. They provide nutrients that help bacterial plants grow. Prebiotics are able to feed and fuel the probiotics as well as other beneficial microorganisms in our stomach.
Many fruits, vegetables and some seeds contain prebiotics. Prebiotics can be added to your diet to boost the health of your digestive system, promote regularity in your bowels, and help with digestion. These are the top prebiotic foods you should stock up on when grocery shopping.
Asparagus
Asparagus has between 2 to 3 grams of Inulin per 100g, which is a serving size of 20 calories. It is one of the most nutritious sources of inulin. This prebiotic fiber, which has a low caloric density, helps to regulate glucose levels and improve digestion. Inulin works best when raw asparagus is used. Slices of fresh asparagus can be added to salads, sliced on sandwich or as spears in avocado toast.
Onions and leeks
Leeks and onions are rich in inulin, which is good for the gut. You can enjoy them raw or cooked. However, the fiber is less effective when cooked long or caramelized.
Garlic
Garlic is a great way to add flavor and nutrition to your meals with only four calories per clove. Like onions and leeks garlic is an allium with numerous immunoprotective and anti-cancer benefits. Studies have also shown that garlic can help lower the risk of heart disease and atherosclerosis. It’s also rich in fructooligosaccharides and inulin prebiotics to feed your good bacteria. It has been proven to reduce the growth of the pathogenic Clostridium bacteria. Garlic can be minced on stir-fries, flatbreads and hearty soups.
Jerusalem Artichokes
Although they have the same name as Jerusalem artichokes, they are not one and the same thing. Jerusalem artichokes also known as sunchokes, are one of the most abundant sources of prebiotics. They contain over 75% fiber from inulin, making them one of the best-known and richest source of prebiotics. Jerusalem artichokes, a root vegetable that is delicious in soups and stews, have a mildly sweet flavor.
Cocoa
You don’t need to convince most men to eat chocolate. As long as your choice is cocoa powder, or dark chocolate, prebiotics are good for you. Dark chocolate should contain at least 70% cocoa. If you are able to stick to genuine cocoa powder you will get the most out of the prebiotic benefits. You can mix cocoa powder into breakfast bowls and warm drinks. Flavanols in cocoa, like catechin, may reduce inflammation, as well as the chance of strokes, heart attack, or cardiovascular disease.
Chicory Root
Although chicory root has become a popular food in many countries around the globe, it is not yet incorporated into the American mainstream diet. Chicory root is a great staple to have on hand if you want to boost your digestion. Inulin fiber is a great source of chicory root, which has been included in many fiber-rich foods such as breads and granola bars. Chicory can also be used as a substitute for coffee. You can make a tea similar to coffee by steeping the root in hot water.
Apples
Because of their sweet, tart, crisp texture and versatility, apples are beloved fruits. The old saying, “An Apple a Day keeps the doctor away”, was probably right when it came to digestion health. Because apples contain a lot of prebiotic pectin, this is a wonderful source. Pectin is a prebiotic fiber which feeds gut butyrate-producing bacteria. In fact, apples contain about half the fiber. Helpful bacteria produce butyrate (or butyric acid) when they ferment carbohydrates. It helps reduce inflammation and supports the intestinal barrier.
Dandelion Greens
Although they aren’t as prominent in nutrition circles as other leafy greens such as spinach and kale, the Dandelion Greens are a great choice for digestive health. This lowly-known garden weed can be a great source of fiber and antioxidants as well as vitamins and minerals. It also acts to lower blood pressure by acting like a diuretic. You can enjoy dandelion greens in salads.
Flaxseeds
Flaxseeds have a remarkable nutrition profile and are highly regarded for their high levels of omega-3 fatty acids. They are among the most nutritious vegan sources for these heart-healthy, anti-inflammatory compounds. Prebiotic Inulin is a great source of fiber making them an excellent choice for improving your digestion. To increase your fiber intake, you can sprinkle them in salads, oatmeal, smoothies and homemade protein balls.
Bananas
Prebiotic inulin can also be found in bananas, but you must work your way through unripe green ones to reap its full benefits. Most of the prebiotic fiber is gone by the time that the banana turns a happy yellow hue. You can make unripe bananas more delicious by slicing them in overnight oatmeal, adding cinnamon to them, and even making cottage cheese.
Oats, Barley
The abundance of good bacteria in the gut, such as Lactobacillus has been demonstrated to be higher with whole grains. The highest levels of beta-glucan in oats and barley are found in oats. This fiber has been shown to lower cholesterol and triglyceride and also feed the gut bacteria. You can make porridge with whole oats or barley, or you can stew them overnight to create a delicious breakfast filled with nutritious nutrients.
Faqs
– legumes, beans, and peas.
– oats.
– bananas.
– berries.
– Jerusalem artichokes (not the same as regular artichokes)
– asparagus.
– dandelion greens.
– garlic.
Fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), and trans-galacto-oligosaccharides (TOS) are the most common prebiotics. Fermentation of prebiotics by gut microbiota produces short-chain fatty acids (SCFAs), including lactic acid, butyric acid, and propionic acid.09-Mar-2019
– legumes, beans, and peas.
– oats.
– bananas.
– berries.
– Jerusalem artichokes (not the same as regular artichokes)
– asparagus.
– dandelion greens.
– garlic.
Bananas. Bananas are more than a delicious fruit: They’re rich in vitamins, minerals, and fiber, and they contain small amounts of inulin. Unripe (green) bananas are high in resistant starch, which has prebiotic effects ( 37 ).
– Apples.
– Artichokes.
– Asparagus.
– Bananas.
– Barley.
– Berries.
– Chicory.
– Cocoa.
Bananas. Bananas are more than a delicious fruit: They’re rich in vitamins, minerals, and fiber, and they contain small amounts of inulin. Unripe (green) bananas are high in resistant starch, which has prebiotic effects ( 37 ).
Conclusion
Every week there are new wellness ideas. There are some that work better than others. Your gut is a popular place to start. There are many bacteria and fungi in your gut that aid you to digest food and absorb nutrients. They are responsible for maintaining intestinal integrity, creating vitamins, decreasing inflammation, fighting
