Prebiotic is a type of fiber in vegetables that helps feed bacteria in your gut.
It helps intestinal bacteria produce nutrients for colon cells and create a healthier digestive system .
Some of these nutrients include short-chain fatty acids like butyrate, acetate and propionate .
These fatty acids can also be absorbed into the bloodstream and improve metabolic health .
However, should not be confused with pre biotic with pro biotic.
Here are 19 healthy foods containing prebiotics.
1. Chicory roots
Chicory roots are favored because of the flavor of coffee. It is also an excellent prebiotic source.
About 47% of the fiber in chicory roots is derived from prebiotic inulin fiber.
Inulin in chicory roots nourishes intestinal bacteria, improves digestion and helps reduce constipation .
It can also help increase bile production, improve fat digestion .
In addition, chicory roots have high antioxidant properties that protect the liver from oxidation .
Summary: Chicory roots are often used as caffeinated alternative sources for coffee. Inulin fiber has in it promotes intestinal bacteria, reduces constipation and helps break down fat.
2. Leaves dandelion
Dandelion leaves can be used as salads and as a source of fiber.
They contain 4 grams of fiber per 100 grams of diet. Large amounts of this fiber are derived from inulin .
Inulin fiber in dandelion leaves reduces constipation, increases friendly bacteria in the intestine and boosts the immune system .
Dandelion leaves are also known for their diuretic, anti-inflammatory, antioxidant, anti-cancer and cholesterol-lowering effects .
Summary: Dandelion leaves are a great source of fiber-rich alternative to greens in salads. They increase the intestinal friendly bacteria, reduce constipation and boost the immune system.
3. Tubers daisy (Jerusalem Artichoke)
Tuberaceae, also known as "earth apple", is very beneficial for health.
It provides about 2 grams of dietary fiber per 100 grams of serving, of which 76% is from inulin .
Chrysanthemum has shown to increase the bacteria in the colon even better than chicory roots .
In addition, they help boost the immune system and prevent certain metabolic disorders .
Cu da vu also has high levels of vitamin B1 and potassium. They can help the nervous system and promote proper muscle function .
Summary: Chamomile can eat raw or cooked. It helps strengthen the immune system and prevents metabolic disorders.
Garlic is an extremely delicious herb that involves many different health benefits.
About 11% of the fiber in garlic comes from inulin and 6% from a prebiotic is sweet, so natural prebiotic is called (FOS).
Garlic acts as a prebiotic by promoting the growth of beneficial bacteria Bifidobacteria in the intestine. It also prevents the growth of pathogenic bacteria .
Garlic extract can be effective in reducing the risk of heart disease, and shows anti-oxidant, anti-cancer and antibacterial benefits. It may also have anti-asthma benefits .
Summary: Garlic provides great flavor for food and provides prebiotic benefits. It has been shown to help boost bacteria and prevent harmful bacteria from growing.
Onions are a very tasty and handy vegetable that is related to many different health benefits.
Similar to garlic, inulin accounts for 10% of the total fiber in onions, while FOS accounts for about 6% .
FOS enhances the intestinal ecosystem, helps reduce fat and boosts the immune system by increasing the production of nitric oxide in cells .
Onions also contain many flavonoids This substance has antioxidant and anti-cancer properties.
Moreover, onions have antibacterial properties and can benefit the cardiovascular system .
Summary: Onion rich inulin and FOS, can help boost the immune system, provide fuel for intestinal bacteria and improve digestion.
Garlic accompanies them with garlic and onions, it also brings similar health benefits.
Leeks contain up to 16% of inulin fiber .
Thanks to inulin, leeks enhance intestinal flora and help break down fat .
Leeks also have high flavonoid content, which helps support the body's response to oxidative disorders .
Moreover, leeks contain a large amount of vitamin K. A serving of 100 grams provides about 52% of RDI, thus benefiting the heart and bones .
Summary: Due to its special flavor, leeks are often used in cooking. They are rich in inulin fiber and vitamin K.
Asparagus is a popular vegetable and also a prebiotic source.
Inulin content may be about 2-3 grams per serving of 100 grams (3.5 oz).
Asparagus has been shown to promote intestinal friendly bacteria and has been linked to the prevention of some cancers .
The combination of fiber and antioxidants in asparagus also seems to help fight inflammation .
100 grams (3.5 oz) of asparagus serving also contains about 2 grams the protein .
Summary: Asparagus is a spring vegetable rich in fiber prebiotics and antioxidants. It enhances gut bacteria and may help prevent certain cancers.
Banana Very popular. They are rich in vitamins, minerals and fiber.
Bananas contain small amounts of inulin.
Unripe (green) bananas are also resistant to pepper with prebiotic effects.
Prebiotic fiber in bananas has been shown to increase intestinal flora and reduce flatulence .
Summary: Bananas are high in fiber. It is also helpful in promoting intestinal bacteria and reducing flatulence.
Barley is a common grain and is used to make beer. It contains 3-8 grams of beta-glucan per 100 gram serving.
Beta-glucan is a prebiotic fiber that stimulates the growth of friendly bacteria in the digestive tract .
Barley beta-glucan has also been shown to reduce total cholesterol and LDL cholesterol, and may also help reduce blood sugar .
Moreover, barley is rich in selenium. This helps with thyroid function, provides antioxidant benefits and boosts the immune system .
Summary: Barley contains beta-glucan fiber, which helps strengthen intestinal bacteria. It also reduces cholesterol and blood sugar.
Whole oats is a very healthy grain thanks to the prebiotic benefits. They contain a large amount of beta-glucan fiber, as well as some resistant pepper.
Oat beta-glucan is related to intestinal bacteria, lowering LDL cholesterol, better blood sugar control and reducing cancer risk .
Moreover, it has been shown to slow down digestion and help control appetite .
Oats also provide antioxidant and anti-inflammatory properties due to phenolic acid .
Summary: Oats are a beta-glucan-rich cereal. It increases intestinal bacteria, improves blood sugar control and may reduce the risk of cancer.
Apples eat very well. An apple with pectin amounts to about 50% of total fiber.
Pectin in apples has benefits from prebiotics. It increases butyrate, a short-chain fatty acid that nourishes intestinal bacteria and reduces harmful bacteria .
Apples also contain polyphenol antioxidants.
Taken together, polyphenols and pectin are involved in improving digestive health and fat metabolism, lowering LDL cholesterol levels and reducing the risk of cancer .
Apples also have antioxidant and anti-inflammatory properties .
Summary: Apples rich in pectin fiber. Pectin promotes intestinal bacteria and helps reduce harmful bacteria. It also helps reduce cholesterol and reduce the risk of cancer.
12. Cu Konjac
Konjac tuber, also known as Konjac, is a tuber that is often used as a dietary supplement for its health benefits.
This tuber contains 40% fiber glucomannan, a dietary fiber with a high viscosity.
Glucomannan konjac stimulates the growth of colon-friendly bacteria, reduces constipation and enhances the immune system .
Glucomannan also reduces blood cholesterol and helps weight loss , and improve carbohydrate metabolism .
You can consume it as a food made from konjac tubers, such as shirataki noodles. You can also take glucomannan supplements.
Summary: Fiber glucomannan found in konjac helps promote friendly bacteria, reduce constipation, boost the immune system, lower blood cholesterol and help lose weight.
Cocoa beans are very tasty and very healthy.
Decomposition of cocoa beans in the colon produces nitric oxide, which has a beneficial effect on the cardiovascular system .
Cocoa is also a great source of flavanol.
Cocoa contains flavanol that has strong prebiotic benefits related to the development of intestinal bacteria. It also benefits the heart .
Summary: Cocoa is a prebiotic food that is very tasty. Contains flavanol that increases intestinal flora, lowers cholesterol and improves cardiovascular health.
14. Burdock root
Burdock roots are often used in Japan and have been shown to have health benefits.
It contains about 4 grams of fiber per 100 grams (3.5 oz) of serving, and mostly from inulin and FOS.
Inulin and FOS from burdock root have prebiotic properties that can inhibit the growth of harmful bacteria in the intestine, promote intestinal activity and improve immune function .
The burdock root also has antioxidant, anti-inflammatory and hypoglycemic properties .
Summary: Burdock root is widely consumed in Japan. It is said to promote intestinal peristalsis, inhibit the formation of harmful bacteria in the colon and enhance the immune system.
15. Flax seeds
Linseed extremely healthy. They are also a great source of prebiotic.
Fiber content of flaxseed is 20-40% soluble fiber from viscous gum and 60-80% insoluble fiber from cellulose and lignin.
Flax fiber promotes intestinal flora, promotes regular bowel movements and reduces the amount of fat digested and absorbed in the diet .
Because of its anti-oxidant phenol background, it also has anti-cancer and antioxidant properties, helps regulate blood sugar .
Summary: Fiber in flax seeds promotes regular bowel movements, lowers LDL cholesterol and reduces the amount of fat you digest and absorb.
16. Cu yacon
Yacon tubers are very similar to sweet potatoes and high in fiber. It is especially rich in prebiotic fructooligosaccharide (FOS) and inulin.
Inulin in yacon has been shown to improve intestinal bacteria, reduce constipation, strengthen the immune system, improve mineral absorption and regulate the amount of fat in the blood .
Yacon also contains phenolic compounds that provide antioxidant properties .
Summary: Yacon is rich in Inulin and FOS. It has the ability to enhance digestive health, improve mineral absorption, strengthen the immune system and regulate blood fat.
17. Cuu bean (cassava root, jicama)
Tubers have high content calories Low and high fiber, including prebiotic inulin fiber.
Beans help improve digestive health, increase insulin sensitivity and reduce blood sugar .
In addition, it contains a lot of vitamin C to help stimulate the immune system to fight disease .
This plant is also a source of all essential amino acids in a harmonious proportion .
Summary: Tubers have low calorie but rich inulin. It can improve bacteria in the intestine, enhance blood sugar control and protect against oxidation.
18. Wheat bran
Wheat bran is the outer layer of wheat grain. This is a great prebiotic source.
It also contains a special fiber made from arabinoxylan oligosaccharide (AXOS).
AXOS fiber accounts for 64-69% of fiber content in wheat bran.
AXOS fiber from wheat bran has been shown to enhance bacteria Bifidobacteria in the intestine .
Wheat bran has also been shown to reduce digestive problems such as flatulence, cramps and abdominal pain .
AXOS rich cereals also have antioxidant and anti-cancer effects .
Summary : AXOS-rich wheat bran, a fiber that has been shown to increase intestinal flora and reduce digestive problems.
Quite a few people eat seaweed (seaweed). However, it is a very effective prebiotic food.
About 50-85% of the fiber content of seaweed comes from water-soluble fiber .
The prebiotic effects of seaweed are studied in animals and not in humans.
However, these studies have shown that seaweed can provide many healthy benefits.
They can promote the development of intestinal bacteria, prevent the growth of pathogenic bacteria, enhance immune function and reduce the risk of colon cancer .
Seaweed also contains many antioxidants that are involved in the prevention of heart attacks and strokes .
Summary : Seaweed is a good source of prebiotic fiber. It can increase the amount of friendly bacteria, prevent the growth of harmful bacteria and enhance immune function.
Prebiotic is very important
Prebiotic foods contain a variety of high-fiber specials that support digestive health.
They promote the increase friendly bacteria in the intestine, helps solve digestive problems and even boosts the immune system.
Prebiotic foods have also been shown to improve metabolic health and even help prevent certain diseases.
However, some of these foods may change during cooking, so try to eat raw instead of cooked.
Give yourself and your gut bacteria a favor by eating lots of prebiotic foods.