Prebiotics are gaining popularity thanks to their role in feeding the good microbes in your gut.
Probioticsaka the live microorganisms found in cultured dairy products and other fermented foodsare likely something you’ve heard of.
Pictured Recipe:Bean & Barley Soup
But, what about prebiotics?
What are prebiotics, and why are they getting so much attention in the nutrition world?
What Are Prebiotics?
Prebiotics are food for the microbes that reside in your gastrointestinal tract and help keep them healthy and thriving.
Read on to find out the registered dietitian-approved best prebiotic foods for better gut health.
The 8 Best Prebiotic Foods for Better Gut Health
1.
Bananas
Budget-friendly and convenient, bananas are one of the most versatile sources of prebiotics.
One half-cup serving ofcooked pearled barley (about 79 grams)contains 3 grams of fiber.
Garlic
Small but mighty, garlic is one of the most commonly used prebiotic foods on the market.
Scarlata echoed this research, sharing, “Garlic is rich in fructans, a well-known prebiotic fiber.
Fructans promote the abundance of key health-promoting microbes such asBifidobacterium, LactobacillusandFaecalibacterium prausnitzii.F.
prausnitziiis one of the most abundant bacteria, or probiotics, in a healthy gut microbiome.
It’s been shown to be low or depleted in several intestinal disorders such as inflammatory bowel disease.”
One cup ofJerusalem artichoke (about 150 grams)contains 2.4 grams of fiber.
Plus, Jerusalem artichokes, like bananas, contain inulin fiber as well, which acts as a prebiotic.
Ehsani shares, “Inulin can help grow beneficial gut bacteria in the microbiome.
It also assists in having easier-to-pass bowel movements, meaning less straining or pushing is required.”
Kiwifruit
Vibrant and beautiful, kiwifruit is a great addition to help increase your prebiotic intake.
As an added bonus, Scarlata notes, green kiwifruit can help keep you regular!
Foods from this category contain a throw in of prebiotic known as galacto-oligosaccharides.
If you experience flatulence after consumption of these foods, you’re not alone.
One half-cup ofold fashioned oats (dry, about 40 grams)contains 4 grams of fiber.
A strain of resistant potato starch was studied on the human microbiome of 75 participants in one study.
One 2022 study published inBioMedCentralfound that barley could even change participants' intestinal bacteria.
Eating a variety-filled diet will help provide your body with ample prebiotics without needing a supplement.
