Why Do You Need To Eat Prebiotic Food
We all know that probiotics are the good bacteria in your colon that are responsible for a healthy gut. There is no doubt that probiotics are important, but there is something that is equally or in fact, more important than probiotics. They are called as prebiotic food.
Read this article to know more about the most underhyped food type called prebiotics and why you need to start consuming them.
What are prebiotics?
Prebiotics can be defined as a kind of non-digestible fibre you find in food items that can be digested only by the colon.
You know that your gut needs probiotics or the good bacteria for a smooth gastrointestinal functioning, strong immune system, and overall health. But what about the good bacteria? How do they survive inside your gut?
That is when the prebiotics come into the picture. Think of it like this-the probiotics are living bacteria that feed and thrive on prebiotics.
This brings us to the fact that without prebiotics, the probiotics are helpless as they get their energy from the prebiotics.
Why should you consume prebiotics?
If you want a healthy gastrointestinal tract and other digestive organs, then prebiotics is the key to achieve it. Prebiotics work closely with probiotics to give you a great immunity. Some of the major health benefits of including food with prebiotics in your meal plan are as follows:
- Food with prebiotics help in reducing your risks of developing any kind of cardiovascular disorders
- It is found out that a good number of prebiotics and probiotics in your body boosts your immune system and protects you from severe ailments like cancer.
- Food with prebiotics also helps in maintaining a healthy cholesterol level.
- It is noted that food with prebiotics give you a sense of satiation and in a way lower your chances of being obese
- Food with prebiotics also help in relieving pain caused by the inflammation in your gut.
Prebiotics are not that rare in nature. There are many food items that are rich in pre-biotics. You already know that prebiotics is a type of non-digestible fiber. So, most of the food items that are high in fiber are high probiotics as well.
By consuming a healthy amount of prebiotics, you can ensure that gut stays healthy and happy.
What foods have prebiotics?
Here are 5 easy to find prebiotic food items that you must know:
- Raw Garlic
Since ages, garlic has served as an antibacterial and anti-inflammatory food item that has multiple medicinal benefits. It is said that garlic has a natural power to kill all the bad bacteria in your gut and in turn keeping the gut healthy. If you want to reap full benefits, you must consider eating raw garlic as it is great for preventing cold and cough. For those who cannot be bothered to eat raw garlic, you can consider crushing some cloves of garlic and putting in your hummus, guacamole, and other salad preparations. - Jerusalem Artichoke
Popularly known as a sunchoke, this root vegetable resembles a ginger and is a great source of prebiotic. They are low in carbs and have area rich source of oligofructose inulin, a type of a dietary fiber.
Jerusalem Artichoke can be eaten both raw or cooked unlike some of the other prebiotic food. - Raw Dandelion green
Dandelion green might look like just any other greens, but don’t go by their modest appearance. The green vegetable is rich in antioxidants, Vitamin C, Vitamin K and consist of natural inulin, which is a type of dietary fiber. The vegetable helps in maintaining a consistent bowel movement and reduces the level of the harmful bacteria in your gut.
Dandelion green is bitter, so eating them raw might not be a delightful experience. You can consider blanching them in boiling water to get rid of the bitterness. - Raw Asparagus
Raw Asparagus is said to contain about 5% of fiber by weight, which is a decent enough amount. Asparagus is a great source of fiber, folate and B vitamins. Not just that, for people who feel bloated all the time, asparagus is the answer to your prayer.
Make sure that you consume this vegetable raw by adding it to a salad or a smoothie as the vegetable loses it prebiotic elements if you cook them. - Onion
Both cooked and uncooked onion are great sources of prebiotics. Onions contain natural sulfur compounds, Vitamin C, and many cancer-fighting antioxidants.
These are just some food with prebiotics. Some of the other common food with prebiotics are bananas, whole grains, honey and raw leeks. Ideally, a person should at least have about 5 grams of prebiotics every day. If you feel that you do not meet this requirement, you can consider taking prebiotic supplements. Just consult a doctor before you start the supplements.