7 Prebiotic Foods to Add to Your Diet Today
For probiotics to work, you’re going to want some prebiotics to help them out. (Photo by twenty20/aurielle_m)
You’re probably heard a lot about probiotics – the living organisms found in foods like yogurt and sauerkraut – which hang out in our intestines and help keep our digestive tracts and immune systems healthy. Well, prebiotics are essentially parts of foods that help to feed those probiotics in the gut so that they can do their job.
Prebiotics are a type of fiber that passes through the digestive system intact until being consumed by the health-promoting probiotics. Prebiotics are grouped into different categories, but regardless of the type, all prebiotics share the characteristic that they resist digestion by humans and selectively feed healthful bacteria in the gut.
Prebiotics are found in very small amounts in a wide variety of fruits, vegetables and grains – but a few standout foods contain larger amounts that can help boost your prebiotic intake. Adding these foods to your diet helps you to take full advantage of their benefits, including: increased calcium absorption, reduction of allergies and of symptoms of irritable bowel syndrome (IBS) and other gastrointestinal diseases, improved glucose and fat metabolism, reduced insulin resistance, protection against infections, increased satiety and reduced appetite and a reduction in overall risk of chronic disease. Read on to learn about 7 prebiotic-rich foods to include in a healthful diet.
1. Whole Oats
“Since beneficial bacteria is key to good digestion and a strong immune system, it’s important to ‘feed’ our gut bacteria with the right foods,” says Robin Foroutan, M.S., RDN, HHC, a private practice dietitian nutritionist specializing in integrative medicine and digestive health. You don’t necessarily have to reshape your diet to include prebiotic-rich foods.
“Many foods have prebiotic benefits – you might be eating a lot of them already.” Whole oats (not instant) are a great example. These common breakfast grains are known to reduce the risk of heart disease and metabolic diseases like obesity and diabetes, in part due to the high concentration of prebiotic beta-glucan compounds present in oats. Beta-glucans are also found in other cereal grains, especially barley, as well as yeast, mushrooms and seaweed.
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2. Leeks
Like garlic and onions, leeks are a member of the allium vegetable family that’s rich in fructooligosaccharides (FOS). Although leeks may not be on your weekly shopping list, registered dietitian nutritionist Beth R. Sobel says it’s easy to include them in your diet. “Leeks can be roasted in the oven, grilled, sauteed or braised in a simple broth. One of my favorite combinations is simply roasting leeks, fennel and sweet potatoes in the oven with some olive oil, salt and pepper.”
Beth recommends cutting the stalks lengthwise and washing them thoroughly under running water to remove any dirt or debris. “The most edible portion of the leek is from the bottom of the stalk up to where it turns green.” Leeks are also a flavorful addition to blended soups, especially the traditional potato-leek soup.
3. Chicory Root
Think you’ve never eaten it? It’s likely that you have, at least in some form. Chicory root fiber is a widely used ingredient in food products; it’s added to provide texture and cut down on the amount of fat or sugar. For this reason, chicory root is often found in foods that are marketed as low-calorie and low-sugar, such as protein or energy bars, high-fiber breakfast cereals and low-carb breads or bread products. It’s also used as a coffee substitute. Chicory root is a major source of inulin and foods that contain it may make health claims related to the function of prebiotics.
But too much of a good thing isn’t always good. Too much inulin can cause gastrointestinal distress, and it’s recommended to start adding prebiotic fiber to the diet in small amounts.
4. Jerusalem artichokes
These are a type of root that’s beige in color and very different from the large green vegetable that looks like a flower and goes by the same name. Jerusalem artichokes get a lot of attention for having a high concentration of inulin. About 15 to 20 percent of the Jerusalem artichoke (by weight) is inulin. Inulin resists digestion in the stomach and absorption in the small intestine and reaches the colon intact. Once there, it promotes the growth of good bacteria. Inulin also lowers triglyceride levels. You can enjoy Jerusalem artichokes roasted or mashed, and they’re a great stand-in for potatoes as a starchy side dish.
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5. Dandelion Greens
“It is surprisingly easy to include a variety of food sources of prebiotics daily,” says Sobel. “One of my favorite food sources of prebiotics are dandelion greens, a delicious bittersweet green that grows alongside the dandelion flower. They’re also a great plant-based source of vitamin A, calcium, vitamin K and iron. The raw leaf is a delicious addition to salads, but since they are somewhat bitter, many people enjoy combining them with other milder, sweeter greens. A sweet citrus-based dressing can help to soften the greens slightly and cut some of their bitter flavor. Dandelion greens are also delicious sauteed or braised with garlic and onions (another source of prebiotics), which can also help elevate the sweetness and temper the bitter flavor.”
6. Asparagus
The average American consumes about 15 grams of fiber per day – about half the amount recommended for good health and prevention of chronic disease. While not all types of fiber have prebiotic activity, many of them confer some of the same health benefits. One easy way to boost your intake of both is with asparagus. This vegetable has more than half of its carbohydrate content in the form of fiber and is known to contain a good amount of prebiotic fiber in particular.
7. Garlic and Onions
If you’re not into some of the more unusual foods that are recommended for their prebiotic content, it’s good to know that at least a couple of commonly eaten items are known for the same: garlic and onions. “A simple way to include some prebiotic foods in your diet is to enjoy sauteed garlic and onions with your favorite veggies,” says Foroutan. “Homemade salsa with plenty of garlic and onion is also a prebiotic powerhouse.”
The original article “10 Prebiotic Foods to Add to Your Diet Today“ appeared on LIVESTRONG.COM.
By Kristen Mancinelli
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