15 prebiotic-rich foods that you should include in your diet
You have heard of probiotics, right? They are living microorganisms that, when ingested in adequate amounts, provide benefits to our health.
Among these benefits are colonization of the intestine and protection of mucous membranes, preventing toxins, allergens, and harmful micro-organisms from being absorbed by our body.
In addition, probiotic bacteria are able to warn our immune system when it needs to take action, regulate inflammatory substances and still reduce the risk of developing some types of cancer.
Probiotics can be found in products such as yogurts and fermented milk that contain a higher rate of these microorganisms.
Prebiotics are substances derived from carbohydrates, mainly fibers, which we can not digest but which are the preferred foods of probiotic microorganisms. In this way, a prebiotic diet contributes to the maintenance of probiotics, allowing them to colonize our intestines and perform their functions.
In pharmacies and specialty stores, you will find a number of supplements – sometimes quite expensive – for a prebiotic diet. But know that you can find these substances in your day to day diet. Know the richest foods in prebiotics and add them to your plate:
1. Chicory root
Chicory root is known to taste similar to coffee but does not provide caffeine to those who consume it. About 47% of the fibers in these roots are composed of inulin, an insoluble food fiber that reaches the colon and feeds our intestinal flora.
Although it is mostly consumed in the form of tea made from its roots, the dandelion has in its leaves a good source of inulin. They can be eaten raw, in the form of salad, and help relieve constipation and improve the immune system.
Very popular in several dishes in our kitchen, garlic has 11% of its fibers composed by inulin and 6% composed of fructo-oligosaccharides, another prebiotic substance. This plant promotes the growth of bifidobacteria and hinders the reproduction of maleic micro-organisms.
Almost always together with garlic when preparing seasoning from day to day, the onion is also rich in inulin and fructooligosaccharides, two types of prebiotics. This vegetable helps to strengthen our immune system and facilitates digestion.
From the same family as garlic and onion, leek has 16% inulin-like fibers, which helps maintain the health of our intestinal microflora and facilitates the breakdown of fat. In addition, this vegetable is also a good source of vitamin K.
Offering about 2.5 grams of inulin every 100 grams, asparagus helps keep our probiotics and prevent certain cancers. In addition, this vegetable is also a good source of protein, with about 2 grams in that same amount.
Do you like bananas? If so, your probiotic micro-organisms are grateful! Although the banana itself has small amounts of insulin, the green banana is rich in starch resistant, which has prebiotic effects.
Famous for being a basic component of beer, barley provides 3 to 8 grams of beta-glucan per 100 grams of cereal. This substance is a prebiotic that promotes the growth of beneficial bacteria in the digestive tract, in addition to reducing the bad cholesterol (LDL) and the rate of glucose of the blood.
The oatmeals are rich in beta-glucan fiber, which favors the beneficial bacteria in our gut, improve glucose control in the blood and reduce the risk of the emergence of various types of cancer. In addition, oats increase the feeling of satiety.
Apples are rich in a fiber called pectin, which corresponds to approximately 50% of the total fiber of that fruit. Pectin is also an excellent food for probiotic microorganisms, as well as helping our body fight off harmful bacteria and lower blood cholesterol.
Are you a fan of chocolate? Well, know that the good bacteria in your gut are also! By the way, almost that: they really like it is cocoa, an excellent source of flavonols. These substances are beneficial for good bacteria, help lower bad cholesterol rates and still strengthen heart health.
Because it is rich in fiber, flaxseed helps to regulate peristaltic movements, lowers bad cholesterol and reduces the amount of fat that our body is able to digest and absorb. And, of course, these fibers do very well for probiotics.
The yacon, a source Andean tuber in that resembles the sweet potato is rich in prebiotic fibers such as fructooligosaccharides and inulin. These substances help our body absorb minerals, strengthen the immune system and regulate fats in the blood.
14. Wheat bran
The bran is a residue originated from wheat flour transformation that corresponds to the outer shell of the grain. Almost 70% of its fiber content corresponds to a special type called arabinoxylan oligosaccharide, which has a prebiotic effect on bifidobacteria.
Algae are not eaten very often outside of Japanese cuisine, but they are a very powerful prebiotic food. Its effects include benefits for reproduction of probiotic bacteria, blockage in the growth of harmful bacteria and the improvement of our immune system.
Now that you know all this, it’s time to lend a hand to probiotic bacteria and help them perform their functions in our gut because we only have to gain from it. And the best: all these are foods that you find in supermarkets or homes of natural products for much more prices than the prebiotic supplements sold in specialty stores.
Article by Akinbode Toluleke check up Twitter on taakinbode
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