5 Prebiotic Foods That Support Your Gut Health And Digestion – Experts Reveal


We are all familiar with probiotics and their role in maintaining a healthy digestive system. Probiotics, often referred to as “good bacteria,” reside in our gastrointestinal tract and contribute to a balanced gut. However, probiotics need sustenance to thrive, and that’s where prebiotics come into play. Prebiotics, the often overlooked but equally essential companion of probiotics, also significantly maintain our gut health.

Understanding the Difference Between Probiotics and Prebiotics:

Prebiotics are non-living, indigestible plant fibres that serve as food for the beneficial bacteria in our colon. As our bodies cannot digest dietary fibre, it constitutes prebiotics. By providing nourishment to probiotics, prebiotics help them flourish, ultimately benefiting our gut health. Therefore, both probiotics and prebiotics are crucial for overall well-being.
Also Read: Prebiotics For Weight Loss: How Prebiotic Fibre Can Help You In Reducing Body Fat

The Function of Prebiotics:

As probiotics pass through our digestive system, they feed on prebiotics to stay alive and grow. Research indicates that prebiotics play a significant role in improving our gut microbiome, acting as substrates that directly benefit our health by supporting the functions of beneficial bacteria.

Health Benefits of Prebiotic-Rich Foods:

Prebiotics offer numerous health benefits, such as:
– Improving the gut microbiome, leading to better digestion and reduced risk of constipation.
– Facilitating better absorption of nutrients from the food we eat.
– Strengthening the immune system.
– Helping regulate blood sugar levels, aiding in the management of diabetes.
– Promoting the feeling of fullness, contributing to faster weight loss.
Also Read: These 5 Super Benefits Will Make You Eat Probiotic Foods


Prebiotics aid gut health
Photo Credit: iStock

Top 5 Foods High in Prebiotics:

Recent findings presented at Nutrition 2023, the annual meeting of the American Society of Nutrition revealed the top five foods packed with potent prebiotics:

1. Dandelion Greens:

These vibrant and bitter greens are rich in prebiotics, supporting gut health and digestion. They are also abundant in essential vitamins C, A, and K. Dandelion green tea is an excellent way to consume them.

2. Jerusalem Artichokes (Sunchokes):

Delicate and nutty, these tubers are a prebiotic treasure trove, high in inulin. They promote healthy gut bacteria, aid in calcium absorption, and support balanced blood sugar levels. Incorporate them into pizzas, salads, or dips.

3. Garlic:

Besides its unmistakable flavour, garlic boasts prebiotic properties that fuel beneficial gut bacteria. It is also known for its immune-boosting and heart-healthy attributes.

4. Leeks:

With a mild onion-like taste, leeks are a great source of prebiotics, promoting a well-balanced gut microbiome and aiding digestion. They are also rich in vitamins A and K. Try a delicious Potato and Leek Soup to make the most of leeks.

5. Onions:

A kitchen staple with versatile uses, onions are abundant in prebiotics that sustain probiotic growth. They add depth to dishes while contributing to improved gut health and immune function.

These foods exhibited the highest prebiotic content, containing between 79-243 milligrams of prebiotic per gram of food. Moreover, these prebiotic-rich foods are high in fibre, which supports bowel health, regularity, and satiety, helping you feel full for extended periods.

While the research has unveiled the best prebiotic foods, there are plenty of other options to incorporate into your daily diet. Click here for more foods with a good amount of prebiotics to nurture your gut and overall well-being.


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