ByLearn 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
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
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
