If you don’t know what prebiotic foods you should eat, it’s a good idea to start learning why today. Prebiotic foods keep your gut healthy, which leads you better overall health too. Now, more than ever, it’s essential to know which prebiotic foods you need in your diet.
Furthermore, your diet speaks a lot about your lifestyle. And it’s crucial to eat healthy foods that can provide your body with all the vitamins, minerals, and other nutrients. But, sometimes, easier said than done, especially if you live a hectic and busy lifestyle. Often, this can prevent you from preparing your healthy meals regularly.
What Prebiotic Foods Do And Why
Even though cooking your food is essential, it’s often challenging to plan everything. We all know how busy life gets, and at times, we struggle to make healthy food choices. Well, the good news is you’ll discover choosing the right probiotic foods is super easy.
In that case, eating prebiotic foods is a fantastic way to feel full and boost your digest system. But what are prebiotics? Prebiotics are types of dietary fibers that can feed the friendly bacteria to your gut. Prebiotics are different from probiotics, so make sure not to use the terms interchangeably.
Good Gut Bacteria
Furthermore, good gut bacteria can help reduce the risk of heart disease as well. In a recent article, Joseph Krzycki states, “The Ohio State University researchers have traced the bacteria’s behavior to a family of proteins that they suspect could explain other ways that good gut organisms can contribute to human health.”
Krzycki goes on to say, “In essence, these microbes compete with bad bacteria for access to the same nutrients in the gut – and if the good bacteria win, they may prevent health problems that can result from how the body metabolizes food.”
Below, you’ll discover a list of how prebiotics function in our bodies.
- Stimulate the growth and reproduction of only useful microflora
- Improve the work of the digestive system
- Stimulate peristalsis
- Suppress the reproduction in the intestines of pathogenic bacteria
- Reduce the formation of gases
- Maintain an optimal pH in the intestine
- Stimulate local immunity
- Remove excess mucus from the walls of the small intestine
So, if you’re looking to revamp your diet by making it healthier, here are some prebiotic foods that you could start implementing into your diet.
1 – Garlic
Garlic is a staple part of many cuisines worldwide, which speaks volumes about its beneficial properties. Also, garlic contains fructooligosaccharides or FOS, a prebiotic that can be beneficial to you.
Additionally, consuming garlic or its extract can promote the growth of beneficial bacteria in your gut, and that can also help reduce the risk of cancer, heart diseases, and asthma. If you dislike eating raw garlic, the great news is, there are so many healthy recipes that require it as the base ingredients, so feel free to experiment.
If you don’t like the taste of garlic, you can try taking Nutrition Odorless Garlic pills. Consider a superfood, and garlic can help with cardiovascular health issues, such as high blood pressure, cholesterol, or heart attacks. It also aids our immune system and in circulation and digestion and provides detox and cleanse abilities.
2 – Bananas
We all love bananas because of their delicious taste and numerous healthy properties. Besides, they are rich in minerals, fiber, and vitamins, which bananas an excellent breakfast choice or late-night snack options. You can also eat them with cereals or add them to a smoothie for a richer taste. Unripe green bananas are also rich with resistant starch that contains prebiotic properties.
3 – Cocoa – A Great Way To Add Prebiotic Foods To Your Diet
Once cocoa beans enter your digestive system, the colon starts producing nitric oxide. This process has a positive impact on our cardiovascular system. Plus, cocoa reduces inflammation and promotes better blood flow. It also lowers blood pressure and helps improve our cholesterol and blood sugar levels.
Besides that, cocoa possesses flavanol, a potent prebiotic associated with the growth of good bacteria inside the gut. Including more organic cocoa in your diet will also lower cholesterol and improve the health of your heart.
Moreover, you can start implementing the superfood Organic Cacao Powder into your diet too. You can begin mixing cacao into baked goods like bread, pancakes, waffles, cakes, and cookies too.
Doing so adds a delicious chocolatey flavor to all your favorite foods. You can also blend it into breakfast smoothies and other tasty drinks. What a great way to start adding prebiotic foods into your diet!
4 – Oats
We all love oats, especially in foods like oatmeal and oatmeal snack bars. Considering they’re so versatile and easy to combine with other food, they’re no surprise they’re one of the best prebiotic foods to eat, especially in the morning or as a light dinner
Apart from promoting the growth of healthy gut bacteria, they can also contribute to better blood sugar levels and lower LDL cholesterol. In case you’re struggling with emptying your bowels on a regular level, eating more oats can help you there.
5 – Asparagus – Delicious Prebiotic Foods
This vegetable is popular for a reason: aside from being healthy and delicious, it is also full of fibers and antioxidants that positively impact your organisms. It also helps reduce inflammation and can prevent some cancers as well.
Since asparagus is healthy and tastes great, you can indulge yourself by making some dishes containing it. That way, you’ll discover some fantastic food while consuming a healthy dose of prebiotic foods into your diet.
More so, did you know you can take Asparagus Extract supplements to promote good health? Plus, Asparagus Extract strengthens immunity and benefits kidney and digestive functions. Ingesting asparagus supplements is like eating an entire bundle of fresh asparagus in each serving!
6 – Apples
Everyone knows the old saying, “an apple a day keeps a doctor away.” And in reality, this is true because apples are tasty and healthy. They contain pectin, a superb prebiotic, because it decreases the number of unhealthy bacteria in your gut.
Pectin is also responsible for lowering cholesterol and reducing the risk of cancer. Eating an apple as a snack, especially in the evening, can boost your digestive system and provide your body with the nourishment that will keep you sustained until the next meal.
For example, if you don’t like the taste of apples or have the time to eat them, you can always try taking Apple Pectin Supplements. Taking these supplements will promote a healthy, well-balanced diet and beneficial probiotic organisms in your gut too.
7 – Potatoes
Everyone loves potatoes, especially when they go alongside a juicy burger and a fizzy drink. But, eating fast food is not the wisest way to keep yourself full, which is something you probably know already.
However, potatoes contain resistant starch that has prebiotic effects. Even though cooking potatoes will cause the loss of said starch, all the fibers regain some of their original properties once the potatoes cool off. Making a healthy potato salad is the right way to increase your consumption of prebiotics.
You can also try this delicious Roasted Ranch Potatoes Bacon Bits & Scrambled Eggs recipe. You’ll enjoy the benefits of potatoes and the protein in the eggs. It’s a win-win!
8 – Honey
Honey is deliciously sweet and healthy, thanks to its remarkable antibacterial properties. It also contains oligosaccharides, prebiotics found in processed food as the main sweeteners.
Despite its health benefits, honey is still a type of sugar, which means you should limit consumption carefully and sparingly. The best way to include honey in your diet is to add it to tea instead of sugar, and if you love experimenting with recipes, you can also make your granola bars using honey, cereals, and various fruits.
If you can’t seem to ingest honey because you want to avoid the sugar or don’t like the taste, you can take Bee Pollen Supplements as well. Bee pollen, an exceptionally nutritious superfood, and made by honey bees, features essential vitamins and amino acids required by the human body.
8 – Onions
Similarly to garlic, onions are also a regular part of many cuisines worldwide. From China to Argentina, onions are tasty, which is why they’re such a popular choice for spices.
In addition, they also consist of a fantastic source of soluble fiber called oligofructose that increases the good bacteria in the gut. Some researchers have also discovered that consuming such healthy fibers leads to lower blood sugar and overall better hunger control.
Again, if you don’t like eating onions, you can always try taking Full Spectrum Onion Supplements as well. Yes, there’s a supplement for so many prebiotic foods as an alternative.
10 – Blueberries – More Delicious Prebiotic Foods
Fruits, in general, contain high quantities of fibers. But wild blueberries take the cake. Blueberries are super-rich in prebiotic fibers that also have antioxidative properties. Wild blueberries also have a delicious taste, and mixing them with oats and yogurt is a great way to start your day with a double dose of prebiotic foods.
As you can see, there are so many foods that are rich in prebiotics. Many of them create wonderful dishes that taste great and so good for you. These prebiotic foods are so essential to implement into your diet.
Of course, these are just some of the prebiotic foods you need to eat, but they make a great start. They will also provide your body with enough fiber, antioxidants, and other vitamins that will keep you healthy and energized throughout the day.
We all know the word probiotics from yogurt but did you know they are key and essential to your health? Probiotics are not just a gimmick or a fad. These little microbes do more for your overall health than you think.