Prebiotics: Health Benefits and Food Sources You Need to Know

Learn about the health benefits of prebiotics and discover the top food sources that contain them. Improve your gut and overall health

Prebiotics

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WHAT ARE PREBIOTICS?

Prebiotic are a type of non-digestible dietary fiber that acts as food for the beneficial bacteria residing in our gut. These fibers pass undigested through the upper part of the digestive tract and reach the colon, where they are fermented by the gut microbiota, promoting the growth of good bacteria.

Learn how prebiotics work with probiotics to benefit health?

Prebiotic work together with probiotic to provide various health benefits to the body. Probiotics are the live bacteria that are found in fermented foods and supplements, and they help to improve the balance of the gut microbiome, leading to a range of health benefits. Here are some ways prebiotic and probiotics work together to benefit health:

A) Improve Sleep and Reduce Stress

Prebiotics

Studies have shown that prebiotic consumption can improve sleep quality and reduce the levels of stress hormones in the body. The gut-brain axis is a two-way communication system between the gut and the brain, and a healthy gut microbiome has been linked to improved mental health.

B) Regulate Hunger Hormone

Prebiotic can help to regulate hunger hormones and reduce food cravings. This is because prebiotic increase the production of short-chain fatty acids (SCFAs) in the gut, which are known to suppress appetite and promote feelings of fullness.

C) Protect Your Bones

Prebiotic have also been shown to have a positive effect on bone health. They help to increase the absorption of calcium in the gut, which is essential for maintaining strong bones.

PREBIOTICS KEEP THE GUT MICROBIOME BALANCED

Prebiotic play a crucial role in keeping the gut microbiome balanced. When the gut microbiome is balanced, it helps to maintain overall health and reduce the risk of various diseases, such as diabetes, obesity, and inflammatory bowel disease. Prebiotic help to increase the number of beneficial bacteria in the gut, which helps to maintain this balance.

THE DIFFERENT TYPES OF PREBIOTICS

There are many food sources of prebiotic, including fruits, vegetables, whole grains, and legumes. Some examples are given of prebiotic rich foods.

A) Greek Yogurt & Banana

Greek yogurt is a good source of prebiotics, as it contains lactose, a type of sugar that is not easily digested by the body. Bananas are also a good source of prebiotic, as they contain a type of fiber called inulin.

B) Sauteed Tempeh & Artichokes

Tempeh is a fermented soybean product that is rich in probiotics and prebiotic. Artichokes are also a good source of prebiotics, as they contain a type of fiber called fructooligosaccharides.

C) Sourdough Toast, Cashew Cheese & Sauteed Asparagus

Prebiotics

Sourdough bread is a good source of prebiotic, as it contains resistant starch, which is a type of fiber that is not easily digested by the body. Cashew cheese is also a good source of prebiotic, as it is made with probiotic-rich fermented cashews. Asparagus is a good source of prebiotic, as it contains a type of fiber called inulin.

D) Grain Bowls with Pickled Veggies

Grain bowls are a great way to incorporate prebiotic-rich foods into your diet. Adding pickled vegetables, such as kimchi or sauerkraut, to your grain bowl can provide a good source of probiotics and prebiotic.

THE TAKEAWAY

Prebiotics are an important type of dietary fiber that promote the growth of beneficial bacteria in the gut

FAQ:

What is the recommended daily intake of prebiotics?

There is no official recommended daily intake of prebiotics, but experts recommend consuming at least 5-10 grams per day.

Can prebiotics be harmful?

Prebiotic are generally considered safe, but consuming large amounts can cause digestive discomfort, such as bloating and gas. It is recommended to gradually increase your intake of prebiotic-rich foods to allow your body to adjust.

Can prebiotics be taken as a supplement?

Yes, prebiotic supplements are available, but it is recommended to get your prebiotics from whole food sources, as they provide additional nutrients and fiber.

Are prebiotics and probiotics the same thing?

No, prebiotic and probiotics are not the same thing. Prebiotics are a type of fiber that act as food for beneficial bacteria in the gut, while probiotics are live bacteria found in fermented foods and supplements that help to improve the balance of the gut microbiome.

Do prebiotics have any side effects?

Prebiotics can cause digestived iscomfort, such as bloating and gas, when consumed in large amounts or if your body is not used to them. It is important to gradually increase your intake of prebiotic-rich foods to allow your body to adjust.

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