Gut health is as important as heart health. An upset stomach not only affects digestion but also hampers other functions too. Prebiotics has a certain type of fiber which is great for gut health and digestion as this increases good bacteria in the stomach. We all know about probiotics but prebiotics is different and equally beneficial as probiotics. These non-digestible fibers promote the growth of healthy bacteria present in the gut. Learn more about the importance of prebiotics and foods that provide prebiotics.
Why Prebiotics Are Important?
For a healthy stomach, we need good bacteria. Prebiotics acts as fuel to feed the bacteria already present in the gut to help them grow and survive. When these bacteria are provided the needful nourishment, they thrive and manage gut health. These also boost immunity, manage blood sugar levels, control appetite and contribute to naturally-glowing skin. These boost metabolism so that you stay active and energetic throughout the day. However, just like probiotics, these are advised to be consumed raw as they may not retain the fibers after cooking.
Prebiotic Foods To Include In Your Diet
Bananas: This fruit is exceptionally great for stomach health. From boosting digestion to providing energy to suppressing appetite, a banana is great to be consumed daily. But bananas(unripe or green) also contain prebiotics.
Apples: An apple a day keeps the doctor away. Eating an apple improves gut health as apples have 50% pectin which has prebiotic qualities. It increases the level of butyrate to promote gut bacteria growth.
Also Read: Two Apples A Day, Keeps Cholesterol Away
Oats: Whole oats are a rich source of digestive fibers with prebiotic benefits. These help in the regulation of blood sugar and cholesterol apart from feeding good gut bacteria.
Barley: This popular grain is mostly used in making beer but you can consume it otherwise to get essential prebiotics from it. Barley has beta-glucan which is a prebiotic fiber to aid gut health.
Onions: Onion is a staple in the Indian kitchen as most of the food preparation is incomplete without it. Also, in the summer season, its consumption increases as it helps to prevent the body from ill-effects of heat. These have 10% prebiotics in it.
Garlic: Just like an onion, garlic too has about 11% fiber content in the form of inulin and fructooligosaccharides. It increases the number of good microbiomes for wellness.
Asparagus: This herb is shown to have prebiotic properties to aid the growth and development of good bacteria in the gut. This has 2-3% of inulin.
Tips to include prebiotics in your diet
- Soak whole oats in water overnight. Next morning, add bananas, blueberries, apples, or any fruit of your choice to it. This makes for a great breakfast bowl.
- Eat apples daily as an evening snack for wellness.
- Prepare a salad with cooked quinoa, asparagus, artichokes, spinach, onion and tomatoes. You can have this at any time of the day.
- Stir fry onions, garlic and artichokes to prepare a healthy side dish. You may add other veggies like onions, cabbage, broccoli, etc. to make it more tasty yet healthful.
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