These 5 foods contain more prebiotics than supplements

KANIKA SINGH RATHORE,

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taking prebiotic supplements There are ways to help promote gut health – and they can often be effective.

But experts still say that prebiotic-rich foods are the way to keep the thousands of species of bacteria in our gut happy and healthy.

“This is because vitamins and minerals are most powerful when they come from food…” Harvard Medical School Explains. “Plus, the food tastes better than supplements and is often less expensive.”

Fortunately, prebiotics are found in a variety of foods, from fruits and vegetables to nuts, grains, and spices.

“And with so many choices of prebiotic-rich foods, you can find sources that work best for you and your digestion. Your gut – and your whole body – will thank you,” Brown University Health gives advice.

Tennis star Roger Federer eats a banana during a tournament in Montreal, Canada, in August 2017. Bananas and many other foods are rich in prebiotics that may promote gut health.

Tennis star Roger Federer eats a banana during a tournament in Montreal, Canada, in August 2017. Bananas and many other foods are rich in prebiotics that may promote gut health. ,getty images,

bananas

The yellow banana you may be familiar with is the Cavendish banana. Most of its 27 grams of carbohydrates are prebioticsWhile some supplements contain only 2.5 grams.

According to Texas, taking just three to five grams of prebiotics each day has been proven beneficial for your gut health. Lubbock Gastroenterology,

Bananas contain insulin, a natural hormone that turns food into energy and regulates blood sugar.

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According to dietitians, insulin is also a prebiotic fiber and bananas are high in resistant starch, which has prebiotic effects. healthline,

Those who arrived say that this is the case ‘Regardless of the type of banana,’ of which are more than 1,000,

Asparagus

Asparagus contains inulin and other forms of fiber that support a healthy gut.

There are at least five grams in a quarter pound, according to Colorado State University,

“It has a lot of fiber and beneficial nutrients,” says registered dietitian Carly Sedlacek. cleveland clinic,

Apple

Most of the more than 4 grams of fiber in apples is prebiotic.

Fruit It contains prebiotic fiber called pectin Which helps in improving inflammation and reducing cholesterol levels.

“It also contains abundant amounts of polyphenols, which have a prebiotic effect on the gut microbiome,” explains registered dietitian Dr. Emily Leeming. circulation,

A farmer eats apples in Madrid, Spain, in September 2014. Apple is another prebiotic fiber-rich fruit

A farmer eats apples in Madrid, Spain, in September 2014. Apple is another prebiotic fiber-rich fruit ,getty images,

Garlic

Garlic has less fiber than other fruits among the vegetables on the list. But, there are several hundred milligrams of prebiotic fiber per gram of food, according to Scientist,

According to the Microbiome Company, “About 17 percent of the fiber found in garlic is prebiotics. These prebiotics include inulin (about 11 percent) and FOS (about six percent).” biohm health,

This also helps Help the growth of beneficial bacteria And fight harmful bacteria, according to previous research.

oats

Oats contain about eight grams of fiber per cup—a large amount of which is prebiotic—and a source of resistant starch that ends up as food for our microorganisms.

When resistant starches are broken down, they often produce butyrate, a fatty acid that helps with the immune system and hydration, according to T.he cleveland clinic,

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“If you’re eating foods that help produce butyrate, and you have the right bacteria in your gut, your butyrate levels will be higher,” says Dr. Gail Craisky, a registered dietitian who has been shown to have all these beneficial effects.

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