We heard a lot about probiotics and how they support your gut health, and enhance your immune system. But have you heard about Prebiotic?
Probiotic and Prebiotic are necessary for your gut. Let’s find out why prebiotic is good for your gut.
Prebiotic: What They Can Do for You
Some of the health benefits of prebiotics include:
- A 2011 study publishedin the Journal of Clinical Gastroenterology reported Prebiotic can enhance mineral absorption, potential anti-cancer properties, anti-inflammatory and other immune-assisting effects.
- A 2013 study publishedin the journal Endocrine Practice found that prebiotics may be beneficial for prediabetes and type 2 diabetes. It encourage normal blood sugar level.
- A 2002 study publishedin The British Journal of Nutrition found that prebiotic foods promote a feeling of fullness, which helps prevent obesity and aids weight loss.
- A 2007 study publishedin The Journal of Nutrition found that prebiotics enhance the absorption of minerals including magnesium and possibly iron and calcium — which are all necessary for strong bones.
Prebiotic Foods: Which Foods Are The Best Sources?
Prebiotics are specific forms of dietary fiber that feed the good bacteria or probiotics.
To keep your probiotics strong, some of the best prebiotic foods to eat include:
- Jicama: Also known as a Mexican yam bean or a Mexican turnip. It is a root vegetable that contains inulin.
- Chicory root: Chicory root is the root of the chicory vegetable. Raw chicory root is one of the best prebiotic food sourcesbecause it’s 65% fiber.
- Acacia gum: Also known as acacia fiber, you can stir the powder in water and drink it, or take it as a supplement. It has 86% fiber, and one of the most potent prebiotics on the planet!
- Jerusalem Artichokes: These potato-like tubers are high in inulin. You can consume it raw, cooked, or powdered form.
- Garlic: Garlic contains inulin and another prebiotic, fructooligosaccharides (FOS). To get its full benefits, consume a food with raw garlic as an ingredient, such as hummus or salsa.
- Onions: You can eat this kitchen staple raw or cooked to get its prebiotic benefits.
- Leeks: leeks contain about 16% inulin.
- Dandelion greens: These abundant, backyard greens are 25% prebiotic fiber. You can eat them raw in salads or sautee them in various cooked dishes.
- Leafy greens: In case you need another reason to eat them, researchers discovered that leafy greens, such as spinach, have abundant prebiotics.
- Asparagus: Eating asparagus raw is best to get its prebiotic benefits. Try chopping it up in a salad or if the texture is too tough, you can lightly steam it or even ferment it.
- Legumes: Legumes, such as beans, lentils, and chickpeas are packed with oligosaccharides which is a type of prebiotic.
- Bananas: Bananas are known to soothe the gut naturally and reduce bloating.
Note: Consuming prebiotic vegetables raw is often optimal because it helps preserve their fiber content.
Can You Take Prebiotics and Probiotics Together?
You can eat prebiotic and probiotic foods together or separately, as long as you are eating a variety of both to get all the benefits.
Combining probiotic foods and prebiotic foods may be the best way to get all the synergistic effects of these beneficial components.
The combination is called synbiotic — a word that was first coined for use in supplements but is also used for food.
For example, to achieve synbiotic eating, you might eat:
- Beans and pickled veggies
- Pickled asparagus
- Sauerkraut with raw onions
- Jerusalem artichokes with miso
Prebiotic and Probiotic Side Effects
Since probiotics work to make your digestive system more effective, some people do notice increased gas and bloating when increasing consumption.
You may want to ease into increasing your probiotic intake slowly and pay attention to any side effects.
It is also better to consult with your doctor before starting any supplements. Otherwise, however, negative effects tend to be rare.
Improve Your Gut and Your Overall Well-being with Probiotics and Prebiotics
Both probiotics and prebiotics are necessary to the health of your gut, your brain, and your entire body. As you add them to your daily regime, your body will thank you for the rest of your life.