Prebiotics are non-digestible food ingredients that stimulate the growth and/or activity of beneficial microorganisms in the gut. They can be found in a variety of foods, including:
Inulin
A type of soluble fibre found in vegetables such as onions, garlic, and leeks. It helps to increase the growth of beneficial bacteria in the gut and improve digestion.
Fructooligosaccharides (FOS)
A type of sugar found in fruits and vegetables such as bananas, onions, and asparagus. It helps to increase the growth of beneficial bacteria in the gut and improve digestion.
Galactooligosaccharides (GOS)
A type of sugar found in legumes such as chickpeas and lentils. It helps to increase the growth of beneficial bacteria in the gut and improve digestion.
Xylooligosaccharides (XOS)
A type of sugar found in various fruits and vegetables such as corn, wheat, and barley. It helps to increase the growth of beneficial bacteria in the gut and improve digestion.
Resistant Starch
A type of starch found in foods such as potatoes, green bananas, and beans, is resistant to digestion in the small intestine and can reach the colon where it functions as a prebiotic. It helps to increase the growth of beneficial bacteria in the gut and improve digestion.
It is important to note that prebiotics should not be confused with probiotics, which are live microorganisms that are consumed through food or supplements to improve the balance of the gut microbiome. A diet rich in prebiotics, along with probiotics, can help to improve overall gut health.
Types of prebiotics you should include in your diet – artichoke, dandelion greens, garlic, leeks, onions, asparagus, wheat bran, barley, oats, apples, cocoa, Konjac root, burdock root, flaxseeds, yacon root, jicama root, seaweed, whole wheat flour, bananas and chicory root. Here are The 19 Best Prebiotic Foods You Should Eat
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