Prebiotics are nutrients that promote the beneficial bacteria in your stomach and intestines grow and multiply. These probiotics supply off the “bacteria food” in prebiotics, and a healthy gut bacterial population is connected to better digestive health, immune system function, weight loss, changes in mood, and reduction in stress.
There are several types of prebiotic and probiotic capsules which are used to enhance the energy. But these natural one is very precious to keep your health safe from server issues. Here you can know some of the Prebiotic Foods that You Should take in your daily diet.
Chicory root is famous for its coffee-like flavour. It’s also a great source of prebiotics. Nearly 47% of chicory root fibre comes from the prebiotic fibre inulin. The inulin in chicory root nourishes the gut bacteria, enhances digestion and supports to relieve constipation.
It can also help to improve bile production, which enhances fat digestion (5Trusted Source). Additionally, chicory root is high in antioxidant compounds that defend the liver from oxidative damage.
Dandelion greens can be utilised in salads and are a great source of fibre. They contain 4 grams of fibre per 100-gram serving. A large portion of this fibre comes from inulin. The inulin fibre in dandelion greens decreases constipation, increases friendly bacteria in the gut and promotes the immune system. Dandelion greens are also recognised for their diuretic, antioxidant, anti-inflammatory, anti-cancer and cholesterol-lowering effects.
The Jerusalem artichoke also called as the “earth apple,” has great health benefits. It gives about 2 grams of dietary fibre per 100 grams, 76% of which comes from inulin. Jerusalem artichokes have been given to increase the friendly bacteria in the colon even more useful than chicory root.
Additionally, they even strengthen the immune system and prevent certain metabolic disorders. The Jerusalem artichoke is too high in thiamine and potassium. These can improve your nervous system and promote proper muscle function.
Garlic is an incredibly tasty herb connected to various health benefits. About 11% of garlic’s fibre content comes from inulin and 6% from a sweet, naturally occurring prebiotic described as fructooligosaccharides (FOS). Garlic acts as a prebiotic by supporting the growth of beneficial Bifidobacteria in the gut.
It also stops disease-promoting bacteria from growing. Garlic extract may be useful for reducing the risk of heart disease and has shown antioxidant, anti-cancer and antimicrobial effects. It may also have advantages against asthma.
Onions are a delicious and versatile vegetable connected to various health benefits. Similar to garlic, inulin accounts for 10% of the total fibre content of onions, while FOS makes up about 6%. FOS strengthens gut flora, assists with fat breakdown and boosts the immune system by enhancing nitric oxide production in cells.
Onions are also valuable in the flavonoid quercetin, which provides antioxidant and anticancer properties. Furthermore, onions have antibiotic properties and may produce benefits for the cardiovascular system.
Leeks come from a similar family as onions and garlic come, and it offers the same health benefits. Leeks include up to 16% inulin fibre. Thanks to their inulin content, leeks produce healthy gut bacteria and help in the breakdown of fat. Leeks are also high in flavonoids, which help your body’s response to oxidative stress.
Moreover, leeks contain a high amount of vitamin K. A 100-gram serving provides approximately 52% of the RDI, which gives benefits for the heart and bones. The whey protein online is also used to provide antioxidant.
Prebiotic foods are high in specific types of fibre that support digestive health. They serve the increase of friendly bacteria in the gut, help with various digestive problems and even increase your immune system.
Prebiotic foods have also been shown to increase metabolic health and even help prevent several diseases. However, some of the fibre content of these foods may be changed during cooking, so try to consume them raw rather than cooked. Do yourself and your gut bacteria favour by eating lots of these prebiotic foods.