You’ve definitely heard about eating more probiotics, the living bacteria that keep your gut healthy, but have you heard about eating more prebiotics, the microbes’ food? We spoke with experts to learn more about prebiotics, why you need them, and which foods are high in prebiotics.
Why is it necessary to eat for gut health?
According to Rachael Hartley, R.D., the author of Gentle Nutrition, “The food we eat has a significant impact on our overall gut health.” She elaborates, “A cascade of muscle contractions that move food through the gut is set off by the body eating itself and having food in the stomach.” First, the release of digestive enzymes that break down food into smaller and smaller pieces is sparked by protein, fat, and carbohydrates. According to Hartley, some of the components are taken in for energy, while the remaining ones are left to contribute to the community of organisms that live in the gut, or gut microbiome.
She adds that our mental health, immunity, and risk of chronic disease are all influenced by our microbiome’s health, and that the foods we eat can also affect how quickly food moves through our digestive tract.
What exactly are prebiotics?
In point of fact, there is a significant distinction between prebiotics and probiotics. According to Sunny Jain, a molecular biologist and the founder of Sun Genomics, prebiotics are the foods that have the nutrients to feed that gut flora, while probiotics, like yogurt or miso, are foods that are fortified with good gut flora.
The human body is unable, unlike other minerals and vitamins, to break down and absorb these foods’ non-digestible dietary fibers through the intestines. He adds that the prebiotic fibers are metabolized and fermented by the beneficial microbes in our gut, which ultimately benefits us and our gut health. According to Hartley, the compounds may lower the risk of colon cancer, strengthen the wall of the colon, and boost the immune system.
According to Jain, “to be clear, the purpose of a prebiotic food is not to provide nutrition to you and your physiology, but rather to your commensal gut microbes and their micro-physiology, which is generally referred to as gut health.” We, the host, benefit from the molecules they release into our gut, such as short-chain fatty acids, by feeding these beneficial gut microflora.” You might develop a leaky gut if you don’t give your good gut bugs the prebiotics they need.
Therefore, you might conclude that the food with the most calories is the best one to feed your gut, right? Not so much, actually. Jain explains that there are both good and bad microbes in your gut, and foods that make you feel bad, like fried foods or high-glycemic foods with simple sugars or high fructose corn syrup, actually feed the bad microbes in the gut. Instead, choose foods with a lot of fiber and benefits for the gut.
Though Sameer Berry, M.D., Chief Medical Officer at Oshi Health points out that other factors such as genetics, lifestyle choices, and environmental influences all play a role in our gut health, nutrition is one we can manage. Here are the finest prebiotic foods to include in your diet for gut health.
The most beneficial prebiotic meals for intestinal health
1. Whole Grains
According to Nicole Lindel, R.D.N., the high fiber content of 100% whole grain meals such as brown rice, whole grain bread, and whole grain pasta acts as a prebiotic in the stomach. And, while we enjoy all whole grains, oats in particular might be high in prebiotics. Soluble fiber and vitamin E in a bowl of plain oatmeal with fresh fruit and nut butter help to boost immunity and keep things moving in your stomach. According to Dr. Berry, microorganisms in the stomach digest the soluble fiber present in oats, which can contribute to beneficial short-chain fatty acids in the colon and perhaps reduce LDL cholesterol.
2. Legumes
Lentils, pulses, and beans are all legumes, and they all give important prebiotics to the stomach. Lentils, for example, include manganese, potassium, folate, and iron, as well as 16 grams of fiber per cup, which can aid digestion and gastrointestinal health. Lentils also contain resistant starch, which is not digested by the small intestine but may be fermented by gut flora, according to Dr. Berry.
3. Jerusalem Artichokes
These root vegetables, sometimes known as sunchokes, are abundant in vitamins, potassium, iron, and fiber. However, they are most recognized for their high levels of prebiotic fiber, which can assist promote wellness, glucose regulation, weight management, and general health. According to Dr. Berry, Jerusalem artichokes are likewise a high FODMAP meal (fermentable oligo-di-mono-saccharides and polyols). According to him, these meals are poorly absorbed in the small intestine and frequently fast fermented in the large intestine. Many individuals benefit from these foods because they promote a healthy gut flora and supply prebiotics, but other people are sensitive and may have GI pain, he adds.
4. Dandelion Greens
Dandelion greens, which are high in inulin fiber, have been demonstrated to alleviate constipation, improve the immune system, have anti-inflammatory qualities, and raise beneficial gut flora. Try this Sautéed Dandelion Toast dish if you’ve never tasted the green.
5. Leafy Greens
Your salad may be beneficial to your digestive system. Leafy greens, such as kale, include fiber, folate, and B vitamins in addition to vitamin C, and evidence shows that leafy greens help promote the formation of good gut flora.
6. Cabbage
Cabbage contains a significant quantity of fiber, vitamin K, vitamin A, and iron, which is similar to the advantages of other vegetables such as broccoli and leafy greens. According to research, cabbage (particularly raw cabbage) provides prebiotics to the stomach, which can promote gut health.
7. Chicory
Chicory, a member of the dandelion family, has been discovered to be high in prebiotic inulin fiber, which helps enhance digestion and bowel function and treat constipation. According to Dr. Berry, chicory root is frequently added to processed goods such as fiber bars, gluten-free snacks, and certain cereals. Though this is used to boost fiber content and naturally sweeten food, it can occasionally cause GI pain in certain people.
8. Onions, leeks, garlic, and scallions
This category, along with dozens of other fruits, vegetables, and sweets, may be mentioned in connection with a low-FODMAP diet. However, for individuals who do not encounter gastrointestinal difficulties from these meals, they can deliver some much-needed prebiotics. Furthermore, garlic includes antioxidants, vitamin C, selenium, and scallions have antioxidants that help reduce inflammation, more fiber than you’d anticipate (5% of the daily limit), and a considerable quantity of vitamin C.