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Title : The 19 Best prebiotic foods to eat
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The 19 Best prebiotic foods to eat

Prebiotics are types of dietary fiber that feed the beneficial bacteria in the gut.

This helps the intestinal bacteria produce nutrients for colon cells and leads to a healthy digestive system ( 1 ).

Some of these nutrients include short-chain fatty acid as butyrate, acetate and propionate ( 2 ).

These fatty acids can also be absorbed into the bloodstream and improve metabolic health ( 2 ).

However, pre antibiotics should not be confused with pro antibiotics. For more information, see This article explaining the differences.

Here are 19 healthy prebiotic foods.

1. Chicory Root

chicory root is popular for its coffee-like flavor. It is also a great source of prebiotics.

Approximately 47% of the fiber from chicory root comes from the prebiotic fiber inulin .

inulin in chicory roots nourishes gut bacteria, improves digestion and helps relieve constipation ( 3 4 ).

can also help increase the production of bile, which improves digestion of fats ( 5 ).

Furthermore, chicory root is high in antioxidant compounds that protect the liver from oxidative damage ( 6 ).

Conclusion: chicory root is often used as a replacement for caffeine free coffee. Your inulin fiber promotes intestinal bacteria, reduces constipation and helps break down fats.

2. Dandelion Green

dandelion can be used in salads and are a great source of fiber .

They contain 4 grams of fiber per 100 gram serving. A high percentage of this fiber comes from inulin ( 7 ).

inulin fiber in dandelion reduces constipation, increases beneficial bacteria in the intestine and stimulates the immune system ( 8 ).

dandelion are also known for their diuretic, anti-inflammatory , antioxidant, anti-cancer and cholesterol-lowering effects ( 9 10 11 12 ).

Conclusion: dandelion greens are a great substitute for fiber rich greens in your salad. Increase the beneficial bacteria in the gut, reduce constipation and boost your immune system.

3. Jerusalem artichoke

Jerusalem artichoke, also known as the "apple of the earth," has great benefits for Health.

provides approximately 2 grams of fiber per 100 grams, 76% of which comes from inulin ( 13 ).

Jerusalem artichokes been shown to increase the beneficial bacteria in the colon, even better than chicory root ( 14 ).

also help strengthen the immune system and preventing certain metabolic disorders ( 15 16 ).

Jerusalem artichoke is also high in potassium and thiamine. These can help your nervous system and promote proper muscle function ( 13 ).

Conclusion: Jerusalem artichoke can be eaten raw or cooked. This helps boost your immune system and prevent metabolic disease.

4. Garlic

nder is a very tasty herb related to several health benefits.

About 11% of fiber content of garlic comes from inulin and 6% of a sweet, natural prebiotic called fructooligosacáridos (FOS).

Garlic acts as a prebiotic, promoting profit growth bifidobacteria in the intestine. It also prevents the growth promoting bacteria disease ( 17 ).

garlic extract may be effective in reducing the risk of heart disease, and has shown anti-cancer antioxidants and antimicrobial effects. You can also have benefits asthma ( 18 19 20 ).

Conclusion: nder gives a great flavor to your meals and provides prebiotic benefits. It has been shown to help promote good bacteria and prevent the growth of harmful bacteria.

5. Onions

Onions are a very tasty and versatile vegetable related to several health benefits .

Similar to garlic, inulin accounts 10% of the total fiber content of onions, while FOS is about 6% ( 21 , 22 ).

FOS enhances intestinal flora helps the breakdown of fats and stimulates the immune system by increasing the production of nitric oxide in the cells ( 21 , 23 , 24 ).

Onions are also rich in the flavonoid quercetin , which gives onions antioxidant and anticancer properties.

Moreover, onions have antibiotic properties and may provide benefits for the cardiovascular system ( 20 , 25 ).

Conclusion :. Onions are rich in inulin and FOS, which can help boost your immune system, providing fuel for intestinal bacteria and improve digestion

6. Leeks

leeks come from the same family as onions and garlic, and offer similar health benefits.

leeks contain up to 16% fiber inulin ( 22 ).

Thanks to its content of inulin, leeks promote healthy intestinal bacteria and aid in the breakdown of fat ( 24 ).

Leeks are also rich in flavonoids, which support the body's response to oxidative stress ( 26 ).

Moreover, leeks contain a high amount of vitamin K . A 100-gram serving provides about 52% of the RDI, which provides benefits for the heart and bones ( 27 ).

Conclusion: Leeks are often used in cooking for its distinct flavor. They are high in prebiotic fiber inulin and vitamin K.

7. Asparagus

Asparagus is a popular vegetable and another great source prebiotics.

The inulin content may be about 2.3 grams per 100 grams (3.5 oz) serving.

Asparagus has been shown to promote friendly bacteria in the gut and has been linked to the prevention of certain cancers ( 28 ).

The combination of fiber and antioxidants in asparagus also appears to provide anti-inflammatory benefits ( 29 ).

A 100 grams (3.5 oz) serving of asparagus also contains about 2 grams of protein .

Conclusion: Asparagus is a spring vegetable rich in prebiotic fiber and antioxidants. It promotes healthy intestinal bacteria and may help prevent certain cancers.

8. Bananas

Bananas are very popular. They are rich in vitamins, minerals and fiber.

Bananas contain small amounts of inulin.

immature (green) bananas are also high in resistant starch , which has prebiotic effects.

The prebiotic banana fiber has been shown to increase healthy intestinal bacteria and reduce swelling ( 2 30 31 ).

Conclusion: Bananas are rich in fiber. They are also great in promoting healthy intestinal bacteria and reduce swelling.

9. Cebada

Barley is a cereal grain popular and is used to make beer. 03.08 grams contains beta-glucan per 100 gram serving.

Beta-glucan is a prebiotic fiber which promotes the growth of beneficial bacteria in the digestive tract ( 32 , 33 , 34 ).

The barley beta-glucan has also been shown to reduce total and LDL cholesterol, and can also help levels of blood sugar low ( 35 36 37 , 38 ).

Moreover, barley is rich in selenium. This helps with thyroid function, provides antioxidant benefits and boosts the immune system ( 39 40 ).

Conclusion: Barley is high in beta-glucan fiber, promoting healthy bacteria in the gut. It also appears to reduce cholesterol levels and blood sugar.

10. Oats

Whole Oats are a very healthy grain prebiotic benefits. They contain large amounts of beta-glucan fiber and some resistant starch.

The beta-glucan from oats has been linked to healthy intestinal bacteria, reduce LDL cholesterol, better control of blood sugar and reduce the risk of cancer ( 41 42 , 43 , 44 , 45 ).

Moreover, it has been shown to slow digestion and help control appetite ( 46 , 47 ).

Oats also provide antioxidant and anti-inflammatory protection due to its content of phenolic acid ( 48 , 49 ).

In short: whole grain oats are rich in beta-glucan fiber. Increase healthy intestinal bacteria, improve control of blood sugar and may reduce the risk of cancer.

11. Apples

Apples are a delicious fruit. pectin accounts for approximately 50% of the total fiber content of an apple.

apple pectin has prebiotic benefits. Increases butyrate, a fatty acid short chain that feeds the beneficial gut bacteria and reduces the population of harmful bacteria ( 50 51 ).

Apples are also rich in antioxidant polyphenols.

Overall, polyphenols and pectin have been linked to improved digestive health and fat metabolism, decreased levels of LDL cholesterol and lower risk of various cancers ( 52 , 53 , 54 , 55 , 56 ).

Apples also have antioxidant and anti-inflammatory properties ( 56 57 58 ).

Conclusion: Apples are rich in fiber pectin. Pectin promotes healthy intestinal bacteria and helps reduce harmful bacteria. It also helps to lower cholesterol and reduce the risk of cancer.

12. Konjac Root

konjac root, also known as the elephant yam is a tuber often used as a dietary supplement for its health benefits.

This tuber contains 40% glucomannan fiber , a highly viscous dietary fiber.

konjac glucomannan promotes the growth of beneficial bacteria in the colon, relieving constipation and stimulates the immune system ( 59 60 ).

Glucomannan has also been shown to reduce blood cholesterol and help with weight loss , while improving carbohydrates metabolism ( 61 62 63 ).

can consume as foods made from konjac root, such as shirataki noodles . You can also take supplements glucomannan.

Conclusion :. fiber glucomannan in the konjac root helps promote friendly bacteria, reduces constipation, stimulates the immune system, lowers blood cholesterol and help you lose weight

13. cocoa

The cocoa beans are very healthy and delicious.

The breakdown of cocoa beans in the colon produce nitric oxide, which has beneficial effects on the cardiovascular system ( 64 ).

Cocoa is also an excellent source of flavonoids.

Cocoa contains flavonoids have powerful prebiotic benefits associated with the growth of healthy intestinal bacteria. It also has benefits for the heart ( 65 66 67 68 ).

Conclusion: Cocoa is a prebiotic food tasty. It contains flavonoids that increase healthy intestinal bacteria, lower cholesterol and improve heart health.

14. Burdock root

Burdock root is commonly used in Japan and has proven health benefits.

contains about 4 grams of fiber per 100 grams (3.5 ounce) serving, and most of this is of inulin and FOS.

Inulin and FOS of burdock root has prebiotic properties that can inhibit the growth of harmful bacteria in the gut, promote bowel movements and improve immune function ( 69 ).

properties

Burdock root also has anti-inflammatory and blood sugar antioxidant properties down ( 70 71 72 73 ).

Conclusion: Burdock root is widely consumed in Japan. It has been shown to promote healthy bowel movements, it inhibits the formation of harmful bacteria in the colon and stimulate the immune system.

15. Flax seeds

Linseed are incredibly healthy. They are also a great source of prebiotics.

The fiber content of flax seed is 20-40% soluble fiber gum and mucilage 60-80% insoluble fiber cellulose and lignin.

The fiber in flaxseed promotes healthy intestinal bacteria, promotes regular bowel movements and reduces the amount of fat in the diet to digest and absorb ( 74 75 ).

Due to its content of phenolic antioxidants, flax seeds also have anti-cancer and antioxidant properties and help regulate sugar levels in the blood ( 76 77 ).

Conclusion :. fiber flax seeds promotes regular bowel movements, reduces LDL cholesterol and reduces the amount of fat you digest and absorb

16. Root Yacón

yacon root is very similar to sweet potatoes and rich in fiber. It is especially rich in prebiotic fructooligosaccharides (FOS) and inulin.

Inulin yacon has been shown to improve intestinal flora, reduce constipation, improve the immune system, improve mineral absorption and regulate blood fats ( 78 79 80 ).

yacón also contains phenolic compounds that confer antioxidant properties ( 81 82 ).

Conclusion: yacon root is rich in inulin and FOS. It is very good for promoting digestive health, improving mineral absorption, improving your immune system and regulating blood fats.

Jicama root 17.

jicama root is low in calories and high in fiber, including fiber inulin prebiotic.

jicama root helps improve digestive health, improve insulin sensitivity and levels of blood sugar ( 83 84 ).

also it is high in vitamin C , which stimulates the immune system to fight disease ( 85 ).

This plant also provides an excellent balance of all essential amino acids ( 86 ).

Conclusion: jicama root is low in calories but rich in inulin. You can improve your intestinal bacteria, promote better control of blood sugar and provide antioxidant protection.

18. Wheat bran

Wheat bran is the outer layer of whole grain wheat. It is an excellent source of prebiotics.

also it contains a special type of fiber made oligosaccharides arabinoxylan (AXOS).

AXOS fiber accounts for about 64-69% of the fiber content of wheat bran.

fiber AXOS from wheat bran has been shown to increase healthy Bifidobacteria in the intestine ( 87 88 89 ).

Wheat bran has also been shown to reduce digestive problems such as flatulence, abdominal cramps and pain ( 89 90 ).

AXOS-rich grains also have antioxidant properties and anti-cancer effects ( 88 91 ).

Conclusion :. Wheat bran is rich in AXOS, a type of fiber that has been shown to increase healthy intestinal bacteria and reduce digestive problems

19. Seaweeds

seaweed (kelp) rarely eat. However, it is a very potent prebiotic food.

Approximately 50 to 85% of algal fiber comes from water soluble fiber ( 92 , 93 ).

The prebiotic effects of seaweeds have been studied in animals but not in humans.

However, these studies have shown that algae can provide many health benefits.

can enhance the growth of friendly intestinal bacteria, prevent the growth of bacteria that cause disease, improve immune function and reduce the risk of colon cancer ( 92 ).

Seaweed is also rich in antioxidants that have been linked to preventing heart attacks and strokes ( 94 ).

Conclusion: Algae are a great source of prebiotic fiber. You can increase the population of beneficial bacteria, block the growth of harmful bacteria and improve immune function.

Prebiotics are very important

prebiotic foods are high in special types of fiber support digestive health.

They promote increased bacteria in the gut, helps with various digestive problems and even boost your immune system.

prebiotic foods have also been shown to improve metabolic health and even help prevent certain diseases.

However, some of the fiber content of these foods can alter during cooking, so try to eat raw rather than cooked.

Make yourself and your intestinal bacteria a favor by eating a lot of these prebiotic foods.

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