The Top 8 Prebiotic Foods for Healthy Gut

Have you heard about prebiotics, the live bacteria that maintain the health of your gut? You've likely heard about consuming more probiotics, the living organisms that keep your gut in check. In order to better comprehend natural ingredients, why you need them, but rather which prebiotic foods are the greatest for supporting your gut, we spoke with specialists.

Why is food essential for digestive health?

According to Deborah Hartley, R.D., author of Gentle Nutrition, the food we eat has a significant impact on our overall gut health. She adds that simply eating and having food in the stomach causes a series of muscular spasms to move the food through the intestines. First, food is broken down into ever smaller bits by proteolytic enzymes that are released in response to protein, fat, and carbohydrates. According to Hartley, certain portions are digested for energy while the majority is left to support the gut microbiota, the collection of organisms that resides in the gut.

She adds that the things we eat can affect our stools and the rate at which food breaks down, that the health of our microbiome affects our psychological health, immunity, and risk for chronic disease.

How do prebiotics perform?

Prebiotics and probiotics differ from one another quite a bit. Prebiotics are the meals that have the nutrients to nourish that gut microflora, while probiotics, like yoghurt or miso, are foods improved with healthy gut flora, explains Sunny Jain, molecular biologist and creator of Sun Genomics.

These foods contain non-digestible carbohydrates, which the body could also easily as it does with other minerals and vitamins break up and absorb through into the intestinal tract. Accordingly, the prebiotic fibres that ultimately benefit us and our gut health are processed and fermented by the healthy gut microorganisms, he continues. According to Haworth, the substances fortify the colon wall, increase the immune system, and may decrease the risk for colorectal cancer.

To be explicit, a prebiotic food's goal is to nourish your commensal gut microorganisms and their micro-physiology, which is generally referred to as healthy gut, not you and your physiology, notes Jain. We, the host, gain from the compounds these helpful gut microflorae release into our gut, such as short chain fatty acids, by feeding them. You could acquire a leaky gut if you don't provide your healthy gut microorganisms the microbiome they demand.

So you might be thinking that the ideal food to feed your stomach is the one with the most calories, right? Well, not really. According to Jain, there are both good and bad bacteria in your gut, and inflammatory meals like fried foods or high-glycemic diets that contain simple sugars like high-fructose corn syrup keep feeding the nasty microorganisms. Instead, choose high-fiber meals that will benefit your gut.

The top prebiotic foods for gastrointestinal health

Legumes

Beans, lentils, and pulses are now all classified as legumes and each one gives the gut essential prebiotics. For instance, lentils provide a staggering 16 grammes of fibre per cup, which can aid with stomach and gastrointestinal health in addition to having manganese, potassium, folate, and iron. Dr. Berry adds that resistant starch, which is present in lentils but is not digested by the small intestine, may be fermented by gut bacteria.

Grassy Leaves

Your salad might be helping your digestive system. In addition to providing vitamin C, leafy greens like kale also contribute fibre, folate, and B vitamins to your diet. Additionally, evidence indicates that leafy greens may promote the development of good gut bacteria.

whole wheat

According to Nicole Lindel, R.D.N., 100% whole grain foods including brown rice, whole grain bread, and whole grain pasta work as a prebiotic in the gut because of their high fibre content. We adore all whole grains, but oats in particular provide a lot of prebiotics. Soluble fibre and vitamin E in a bowl of plain oatmeal with fresh fruit and nut butter help to boost immunity and keep things flowing in the gut. According to Dr. Berry, intestinal bacteria digest the soluble fibre in oats, which can result in advantageous short-chain fatty acids in the colon and perhaps reduce LDL cholesterol.

Artichokes of Palestine

These root vegetables, which are also referred to as sunchokes, are rich in vitamins, potassium, iron, and fibre. But their high prebiotic fibre content, which can benefit weight management, glycemic regulation, and general health, is what makes them most well-known. Dr. Berry points out that foods rich in FODMAPs include Jerusalem artichokes (fermentable oligo-di-mono-saccharides and polyols). He notes that these food are generally quickly fermented in the large intestine and poorly absorbed into the small intestine. Despite the fact that these foods support a healthy gut flora and also include prebiotics, he advises that some people may be sensitive to them and have GI pain.

Leeks, scallions, onions, and garlic

Along with numerous other fruits, vegetables, and sweets, you might also hear about this category when discussing a low-FODMAP dietary. However, these meals can offer some much-needed prebiotics to individuals who do not encounter gastrointestinal problems from these. In addition, scallions offer antioxidants that can reduce inflammation, more fibre than you'd think (5% of the daily limit), and a good quantity of vitamin C. Onion also has flavonoids, vitamin C, selenium, and antioxidants.

Green dandelion

Mustard greens, which are rich in inulin fibre, have been demonstrated to improve gastrointestinal health, strengthen the immune system, and alleviate inflammation. Try this recipe for Sautéed Dandelion Toast if you've never tried the green.

Fennel

According to study, fennel, a member of the dandelions' family, contains a lot of prebiotic inulin fibre, which helps with digestion, bowel movements, and constipation relief. Dr. Berry points out that processed goods like fibre bars, gluten-free snacks, and some cereals frequently include chicory root. Although this is used to up the fibres and naturally sweeten food, some people may did experience unpleasant GI irritation from the component.

Cabbage

Cabbage contains a large amount of fibre, vitamin K, vitamin A, and iron, which is similar to the advantages of other vegetables like broccoli and leafy greens. According to research, raw sauerkraut, in particular, provides the gut with prebiotics that can enhance gut health.