Introduction
When you load up your lunch or dinner plate, you will realize that you have added all sorts of items. Such as, there will be something filled with healthy carbs and sprouts or eggs for protein, peanut butter, and the daily dose of calcium in the form of soy chunks. But did it ever come to your notice that your meal is missing something? Yes, it is the prebiotic and probiotic foods that often go unnoticed but are of immense importance. Such foods aid in easy and smooth digestion, safeguard your gastrointestinal tract in the long run and ensure that the number of good bacteria in your body are fed and are more in number, which leads to good gut health.
Overwhelmed with the functions of prebiotics and probiotics? Well, in this post, we have tried our best to cover all the benefits of prebiotics. Moreover, we will list out the best prebiotic foods that are readily available in the supermarket or you can make at home. No need to go to Korea to eat Kimchi, as you can now make a little version of it at home.
So, let us begin with the topic – prebiotic foods.
What are Prebiotics?
Prebiotics serve as a source of food and energy for the healthy bacteria in your gut. In simple words, it stimulates the growth of good bacteria, restricting the spread of bad bacteria in your gut. Your gut bacteria need to pass through the digestive system and reach the colon. But any damage can be caused to these bacteria during their journey. The prebiotics thus prevents such damage and let the journey happen smoothly. This process enables the bacteria to undergo metabolism and fermentation, ultimately resulting in the necessary breakdown and formation of short-chain fatty acids. During this process, the short-term fatty acids turn out to be extremely beneficial in rendering energy to your body, increasing mucus production, and boosting your overall immunity. Also, inflammation is considerably controlled and reduced, thereby protecting your body from a number of autoimmune diseases and other serious ailments.
It is important to note that every kind of bacteria in your gut is affected by varying prebiotics. So, all prebiotics might not result in the same kind of effect. You need to observe how your body reacts to certain prebiotics and consume only the impactful ones.
What is the role of prebiotics in a person’s gut flora?
As explained in the above section, prebiotics protect and feed beneficial gut bacteria and let them reach the colon successfully without any challenges.
Obviously, it helps maintain a healthy balance of your gut flora as the number of healthy bacteria outnumbers the number of harmful bacteria in your gut, leading to healthy gut flora. Thus, the significant control over harmful bacteria through the use of prebiotics prevents the occurrence of autoimmune and other diseases.
We also have some research that backs up these facts. In an NCBI study (2017), one can understand the vital impact of prebiotics, probiotics, and synbiotics on human health. They work in a beneficial manner, and it becomes obvious for any person to add them to one’s diet. In an earlier study in 2013, the effect of prebiotics on gut health was elaborated on and studied in detail. It also shows how a diet inclusive of healthy prebiotics can impact a person’s health favorably.
We would like to mention another recent study conducted in 2020 and published in the Journal of Functional Foods, which stresses more on the use of prebiotics to maintain gut microbiota.
Difference between Prebiotics and Probiotics
We have entailed the differences between prebiotics and probiotics in the following manner:
Functions:-
| Prebiotics | Probiotics |
|---|---|
| Prebiotics are a kind of special plant fibers that provide food to the good bacteria and let them grow. As a result, there is immediate growth in the existing good bacteria. | Probiotics are a kind of living bacteria that directly add to the healthy gut bacteria in your body. In short, they add more support to the preexisting gut bacteria. |
| Prebiotic Foods – Some of the prebiotic-rich foods are chicory, beans, Jerusalem, legumes, artichokes, green bananas, chicory root, oats, and others. | Probiotic Foods – Some of the foods containing probiotics are miso soup, buttermilk, fermented vegetables, pickled vegetables, and many others. More info on Probiotic Foods is available here. |
| Storage: Prebiotics can be safely stored in your pantry without any risk of tampering. | Storage: However, probiotics contain living microorganisms, and hence, refrigeration is required. |
Please note that there is no race between these two substances in nurturing your gut health. In fact, both are needed to support healthy digestion, boost your immunity, and promote the growth of healthy gut bacteria, which aids in overall health.
How can you include Prebiotics in your daily diet?
- Food – There are plenty of tasty ways you can incorporate prebiotics into your daily diet. It could be a little bit of garlic burnt while cooking or roasting or a serving of oats porridge. Additionally, prebiotic foods are simple to find and reasonably priced at the local store. You may cook them using basic cooking techniques or as a garnish, so you don’t even need any culinary expertise.
- Supplements – Another effective way of consuming prebiotics daily is to take a supplement. We suggest checking the brand, evaluating the list of ingredients, and confirming other brand benefits before making a wise purchase. Supplements really work, provided that they are made out of natural ingredients and are supplied by a reputed brand.
- Drinks – Beverages containing prebiotics are simple to find and use as they do not need any fancy preparation from your side. For instance, add honey to your smoothie or make a banana shake. You can also add grated dark chocolate to your favorite beverages and make them yummier and healthier.
What are Prebiotic Diets?
Well, there is no such fancy thing as a prebiotic diet like an egg diet or a raw food diet. It is not right to depend solely on prebiotics to ensure a healthy gut. Instead, healthcare experts suggest creating a diet regime that consists of all nutrients, including prebiotic foods.
So, if you come across any such fancy diet that consists only of prebiotic foods, do not go for it without verifying. Try to prepare a meal plan that contains all nutritious foods infused with vitamins, minerals, antioxidants, natural prebiotics, probiotics, and others.
Alternatively, you have the option to explore the Gut Microbiome Diet and gain a comprehensive understanding of every aspect related to it.
Benefits of Prebiotics
Following are the vital prebiotic benefits one should consider:
a. Digestive health and gut –
Undoubtedly, incorporating prebiotic foods has a significant impact on one’s digestive system and gut health. It feeds beneficial gut bacteria that influence the setting and functions of the beneficial microbes and induce the growth of healthy ones. It produces short-chain fatty acids, which induce gut and metabolic health. So, those who want to improve gut health and those who want to recover from gut ailments can all take prebiotics.
b. Immunity –
Prebiotics stimulate your immune function as well. Your gut is responsible for a better immune system. Hence, when the number of prebiotics (the food for healthy gut bacteria) increases, you can find that you are in a state of bliss. You fall sick less, and you are energetic and do not feel fatigued or bloated all the time. So, make sure to eat prebiotic-rich foods for a stronger immune system.
c. Sugar and insulin sensitivity –
In 2019 and 2020 reviews, it has been observed that prebiotic foods are great at controlling blood glucose levels and insulin release. Hence, those suffering from type II diabetes should add these foods to their diets.
d. Cholesterol –
The 2019 study has proven that prebiotics have a significant impact on one’s cholesterol levels. As beneficial gut bacteria ferment prebiotics, they produce short-chain fatty acids (SCFAs), such as acetate, propionate, and butyrate. These SCFAs have several positive effects on cholesterol metabolism:
Butyrate, in particular, has been associated with reduced levels of total cholesterol and LDL (low-density lipoprotein) cholesterol, often referred to as “bad” cholesterol.
Although we would like to examine other such research, the current study is noteworthy nonetheless.
e. Hormones –
It has amazing control over the fasting insulin levels, leading to blood sugar control. The intake of prebiotics to alter the gut microbiota leads to the generation of microbial byproducts like short-chain fatty acids. These byproducts are crucial in lowering blood sugar levels, improving insulin sensitivity, alleviating inflammation, and stimulating the release of glucagon-like peptide 1 within the body. As a result, metabolic diseases have been observed to go into remission.
f. Weight loss –
A 2019 study shows that prebiotic foods help in diabetes control, metabolism, and cholesterol levels. As your body shows a better metabolic rate, you can experience quick weight loss, and your weight remains balanced in the future. As you can digest food better, there are lower chances of gas and bloating, and hence, belly fat is reduced in a better way. It also reduces appetite and hunger cravings at odd times. So, you feel more satiated after a meal and consume fewer calories. All these have been observed in 2020 and 2021 reviews on the NCBI website.
g. Bone health –
Prebiotics and bone health have an intriguing relationship. It helps in the absorption of minerals like calcium, which leads to better bone mineralization. It also ensures the absorption of minerals in the gut and contributes to excellent bone health.
h. Recovery from gut-related health conditions –
As prebiotics induce the growth of good gut bacteria, they benefit people suffering from mild and severe gut conditions such as constipation and irritable bowel syndrome.
What foods have high prebiotic value?
Many times, people get prebiotics and probiotics mixed up and end up choosing the wrong foods. Well, there is nothing wrong with probiotics; those are great. However, you need to maintain a balance while consuming both kinds of foods. So, below is the list of foods you should add to your meals as they are rich in prebiotic fibers.
- Onions and Garlic – Both are anti-inflammatory and prevent disease-causing bacteria, thereby keeping your immunity intact. It also strengthens gut flora.
- Chicory Root – A perfect replacement to your usual cup of coffee, chicory root powder aids easy digestion and relieves constipation-like symptoms (which are possible by coffee consumption). It also balances glucose levels and safeguards your liver against oxidative damage.
- Bananas – Popularly known as a source of potassium, bananas also contain resistant starch, which shows prebiotic impact. It is also fibrous and supplies several minerals to the body.
- Oats – A famous breakfast staple, oats can be cooked and served in various forms. No doubt they are fibrous; oats have been found to be very beneficial by several research reports. It balances sugar and cholesterol levels, manages weight, and induces beneficial gut bacteria in the body. So, never forget to shop for oats and cook them in different styles.
- Cocoa – By this, we are not referring to the creamy milk chocolate, which is loaded with high sugar content. Rather, we are referring to dark chocolate or cocoa that is filled with nutrients. It is devoid of sugar and can be added to many recipes to make them delicious and nutritious as well. They help the beneficial bacteria to grow without affecting your sugar levels.
- Flaxseeds – Another superfood that has sought immense popularity amongst health-conscious people is flaxseeds. It is full of antioxidants and dietary fiber that help increase the number of good bacteria in your gut. It will ensure that your bowels move vigorously. Also, those who are on a weight loss diet should add flaxseeds to their diet.
- Barley – Another whole grain that aids in the growth of good bacteria is barley. This product comprises selenium and a prebiotic dietary fiber, which work together to strengthen your immune system.
- Asparagus – It is an excellent non-starchy vegetable that can be seen in several households. You can shop for it, roast, and sauté it as per your liking. It tastes better with a little amount of spices. It contains a prebiotic fiber known as inulin and boosts the number of gut bacteria. It aids digestion and ensures a healthy gut microbiota.
- Lentils and Chickpeas – These contain protein and several nutrients that care for your gut. It controls intestinal movements and safeguards a healthy gut microbiome.
- Fruits – Watermelons and Blueberries – Does a fruit contain prebiotics? Of course, some fruits, such as watermelons and blueberries, contain prebiotic compounds. It contains dietary fiber and ensures easy bowel movements. So, enjoy your summers with watermelons and experience easy digestion.
Similarly, adding blueberries to your morning porridge could do a lot to your digestion.
Other foods include dandelion greens, whole grains, architoke, and others. All these foods are known to increase healthy gut bacteria and render other health benefits as they are naturally infused with prebiotics.
Can one over-indulge in prebiotics?
We have covered the topic of consuming the most beneficial prebiotic foods extensively, but can you over-indulge in them? At the foremost, we will always suggest maintaining a balance and consuming prebiotics and other nutrients in appropriate proportions. It is because an overdose of anything is harmful to your health. For instance, if you eat too many onions or chicory root powder, you can feel nauseous. You will feel bloated and gassy if you focus and consume only one ingredient at a time.
Exceeding the recommended intake of prebiotics does not result in better results; instead, it may cause mild discomfort. When the bacteria reach food before you do, it gets converted into gas. This will result in similar gut-related conditions such as gas, constipation, diarrhea, and others.
Also, some people can find it challenging to digest certain prebiotics. Suppose you have a weak or tampered immune system or suffer from any severe ailment (related to digestion or other). In that case, you need to consult a doctor before consuming a requisite dose of prebiotics. It might be difficult to determine a dosage of prebiotics for some people, so it is essential for them to check with the doctor to figure out which and the dosage of prebiotic foods they should and can consume.
How can one identify the symptoms of prebiotic deficiency and determine the body’s need for them?
Prebiotic deficiency is a medical term that lacks awareness among people. It is when they consult a doctor that they understand the significance of prebiotics in their diet regimes. There is slight enlightenment that prebiotics are needed for gut health and overall body functioning. But if you are wondering whether you are deficient in prebiotics, then the following are the signs:
a. Frequent digestion problems –
Do you often experience stomach aches immediately after eating? Do you feel slugging after a meal? If you feel gassy or nauseous after eating, it implies you suffer from digestion problems.
b. Confusion –
The gut has a direct link with brain health, known as the gut-brain axis. If you find yourself confused or overwhelmed at simple things, it means your digestion could be the root cause. When bad bacteria take the lead, it can lead to mood issues, depression, and other problems. The gut-brain connection manifests to the surface, and it can be treated with a moderate dose of prebiotics.
c. Skin problems –
Do you break out often? Do you have skin ailments such as psoriasis? It is not just the skin but the gut that has been tampered with. Your gut health needs to be rebalanced using prebiotic foods or supplements.
d. Low immunity –
If you have a prebiotic deficiency, then it can have an adverse impact on your immune system. The immune cells in your gut do not receive any kind of boost, and hence, you experience cold and flu infections all the time.
Apart from these signs, you might also notice teeth-related problems, itchy and dry skin, and diarrhea.
How to add prebiotics to your routine without altering your lifestyle?
You don’t need to completely revamp your lifestyle, but a few changes are much appreciated.
- Replace your coffee with chicory root powder. It tastes exactly like coffee and does not tamper with your sleep and gut health.
- Make a list of prebiotic foods, print the paper, and paste it onto the fridge. So, next time you shop or cook, you will buy and remember to use these foods while preparing meals.
- Use it in recipes to enhance the taste. For example, sprinkle chopped onions and leeks on salads, add honey to beverages, and similar tips.
- Munch on dark chocolate instead of the regular sugar-laden ones.
- Take a supplement. Individuals have varying perceptions when it comes to taking supplements. They think that if they take supplements, they can avoid eating prebiotics. Supplements are meant to enhance your intake of prebiotics and ensure the protection of your gut health. Sometimes, it is also helpful for people suffering from poor digestion or other gut issues. To enhance the ease of your daily life, we present to you a selection of the finest 10 gut health supplements!
- Make sure to incorporate other nutrients into your diet in addition to prebiotic foods.
Recommendation
While foods high in prebiotics lay the groundwork for happy digestion, for women seeking that extra digestive comfort, Your Biology Gut+ can be a prudent addition. It’s crafted to dovetail with the prebiotic-rich foods you consume, reinforcing the growth of beneficial gut bacteria and supporting a contented digestive system.
Verdict
In short, it is a must to add prebiotics to your diet along with other nutrients. Emphasizing prebiotics does not necessarily mean you should cut back on consuming other nutrients. Prebiotics add value to your regime, and they will let you nurture your gut health.
We hope the above post has been useful. You can now add a ton of prebiotic foods to your dietary regime and take a supplement if required. Soon after, you will observe a noticeable change in your digestive system and overall well-being, and you will never neglect incorporating prebiotics into your routine.