How often do you face any of these discomforts like cramp-like pain in your abdomen, bloat, constipation, diarrhea, unexplainable weight changes, loss of appetite, or fatigue? Chances are you have an unhealthy gut. And I am here to talk about natural ways to reverse these problems and lead a healthy life.
If you have ever walked through the supplements section of Grocery stores or the Supplements section of Pharmacies, I am sure you have seen many prebiotic supplements. But did you know there are many prebiotic-rich foods that nature provides? I have been eating them daily and my health has been healthy like never before, experiencing numerous health benefits.
What are prebiotics?
To put it simply, prebiotics are food for probiotics present in our digestive system. They nourish the beneficial bacteria in our gut microbiota, which in turn help to maintain a healthy lifestyle.
Reasons You Need to Know about the Health Benefits of Prebiotic-rich Food
Prebiotic-rich food plays an important role in promoting healthy microbes in our gut. Knowing about them and adding them daily to our diet helps with improved digestion, increased nutrient absorption, and a stronger immune system. This results in the prevention of many diseases.
List of prebiotic-rich food
Prebiotic foods are listed here that your gut will thank you for if you add them as a part of your daily diet.
1. Apples
I grew up listening to a saying -” An apple a day keeps the doctor away”. After many years, I have understood that it is right to say so. Apples have a prebiotic compound called Pectin which is a type of soluble fiber. And adding them to our daily diet highly contributes to our gut health. Additionally, the pectin in apples can support better blood sugar control by managing blood sugar levels.
2. Bananas
Bananas are my absolute favorite. They are a great source of nutrients and prebiotics in both raw and ripe form. Bananas have indigestible starch which in turn act as prebiotics for gut health. So, these are some of the carbohydrates that are great food sources for gut bacteria. I love adding them to almost all of my smoothies.
Bananas support a healthy gut microbiome by providing prebiotics that promote the growth and activity of beneficial gut bacteria.
3. Onion and Garlic
Onion and Garlic are famous mostly for their anti-inflammatory properties. But, they also contain the most common prebiotics like fructo-oligosaccharides (FOS) and Inulin. The best way to consume them while getting great flavor is to cook them with your veggies or add them to your grills. If you come from a South Asian country like me, I am sure you include them in your daily meals.
Additionally, the prebiotics in onion and garlic can help support the immune system by promoting the growth of probiotic bacteria and enhancing gut immune system function.
4. Leek
Leek also belongs to the same family as onion and garlic. Apart from high vitamins, minerals, and antioxidants, it also contains a prebiotics component called inulin. It greatly supports gut health through it. Leeks provide a great taste to pasta or any other veggies.
Inulin in leeks promotes the growth of healthy gut bacteria, leading to a healthier digestive system and improved metabolic health.
5. Berries
Who doesn’t love berries when they are in season? They are my and my toddler’s absolute favorites. We love to eat them directly and add them to our smoothies and oatmeal. Berries are well-known for their ability to boost immunity, support healthy skin, and provide anti-inflammatory properties. And they are a great prebiotic for the growth of gut bacteria like bifidobacteria. Berries also promote the growth and activity of beneficial gut bacteria, contributing to a healthy gut microbiome.
6. Asparagus
Asparagus is also the healthiest and tastiest option of veggies that can be grilled, baked and made a soup. It is a rich source of prebiotics like inulin and FOS(Fructooligosaccharides) that help to maintain good gut health.
Asparagus promotes the growth of good gut bacteria, which supports digestive health and improves metabolic health.
7. Legumes and Beans
Legumes and Beans have prebiotics like FOS (FructoOligosaccharides) and GOS (GalactoOligosachharides) which support beneficial gut microbiome and thus support digestion and gut health. Being vegetarian, they are our absolute favorite source of protein too. We love to eat their gravy with Rice or tortillas. Additionally, legumes and beans help grow beneficial gut bacteria, further enhancing digestive health.
8. Nuts
Nuts are rich in Fiber and Resistant Starch that promote regular bowel movement, indirectly supporting the growth of beneficial bacteria in the gut. I love to use them as butter in bread, in soups, smoothies, and crush and toss them over salads for nutty flavor. If you are not allergic to nuts, they can be a great prebiotic for your body. Almonds, walnuts, pecans, pistachios, and Cashews are my top picks. They are widely available and a perfect source of protein and healthy fat too.
Nuts also contain prebiotic fibers like pectin and inulin, which feed the healthy bacteria in your gut, supporting digestive health and overall well-being.
9. Artichokes
Not only is it anti-inflammatory, but like Asparagus, Artichokes are rich in prebiotics: inulin and FOS(FructoOligosaccharides) along with other nutrients. They can be eaten raw or can be the tastiest addition as side veggies when baked or can be added to pasta to help our digestive system. Additionally, studies suggest that artichokes may help in managing cardiovascular disease due to their nutrient content.
10. Wheat Bran
Wheat Bran consists of prebiotics like Arabinoxylan-Oligosaccharide (AXOS) which helps in the healthy development of gut microbiome. There are few wheat bran cereals in the Market if you look for easy access. You can also add them to soups, oatmeal, stews, pancakes, etc. I also love to add them to my bread when baking. Including wheat bran in your diet can significantly improve human health by supporting a balanced gut microbiota.
11. Chicory root
Chicory is a great source of prebiotics like inulin. It also acts as a mild laxative agent by improving bowel movement and preventing constipation. They can also be eaten raw or cooked and mashed like potatoes or grated over soups and salads. I don’t see it often in grocery stores around me, but if I see it I make sure I grab it. Chicory root is rich in prebiotic fiber, which promotes the growth of good gut bacteria and supports gut health.
Easy Ways to Successfully Add Prebiotic-rich Food to the Diet for Gut Health
Adding prebiotic foods to our daily diet is not as difficult as we think. We can start with easily available food and something which you like most. One of the best ways is to add prebiotic-rich fruits as salads to the main meals of your day. We can also include whole grains like oats, barley, and quinoa, and roasted veggies like onion, garlic, asparagus, artichokes, etc. in our meals.
Beans can be a great alternate source of protein along with being a rich source of prebiotics. Nuts and seeds are also easiest to add as snacks as well as in our favorite smoothies. I almost have a smoothie daily with different nuts and seed combinations and they taste really good. And if you are fond of coffee, Chicory root can be your caffeine-free alternative.
So, by prioritizing these prebiotic-rich food whenever possible and experimenting with recipes we can maintain a healthy lifestyle easily.
Alternatives to Natural Prebiotic Source for a Healthy Gut Microbiome
There are several easy alternative ways to add prebiotics and prebiotic foods to our diet. I have described them below:
- Prebiotic/Probiotic Supplement: There are many good prebiotic supplements available in the market that contain concentrated forms of GalactoOligoSaccharides(GOS), Bifidobacterium, Streptococcus, etc. If you don’t consume enough prebiotics through our diets, this supplement can be a convenient source.
- Prebiotic-enriched Products: We can easily replace our daily food such as pasta, baked food, and snacks with prebiotic-enriched versions.
- Prebiotic powder: There are many powders like psyllium husk, and chicory root powder that can be easily added to smoothies, baked goods, etc to increase our prebiotic intake.
- Prebiotic drinks: These days some prebiotic drinks are also available as an easy alternative to natural prebiotics.
- Fermented foods: All across the world, we always had a tradition of having fermented food. For example, pickles, kombucha, Kimchi, Miso, Idli, Beet Kvass, etc. We can easily have them in small amounts daily or 2-3 times a week.
Wrapping Up and My Experience with Natural Prebiotics
Even though I have generally been eating healthy diets since childhood, I have become more conscious about healthy food habits in 4 years. I have cut sugar almost completely from my food, I am more mindful of the diets I eat and make sure I balance as many macro and micronutrients as I can.
I have also started to make prebiotic-rich food and fermented food daily part of my diet, which has provided numerous health benefits such as promoting digestive health, supporting the immune system, and enhancing nutrient absorption. This has helped me and my toddler to maintain a healthy and energetic lifestyle. I will talk more about it in my future blogs.
