Trying to increase your intake of Immunity boosting remedies and get Prebiitics Prebiotics foods list be Prebiotics foods list challenge. In this article, we'll cover those questions as well as the eight best prebiotic foods to add to your diet for better gut health. More research is needed to confirm this.

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27 Best Healthy Prebiotic Foods - Prebiotic Foods List

Prebiotics foods list -

Prebiotics are non-digestible fibers and components of the foods you eat that act as food for gut bacteria through a process called fermentation. These fibers are carried throughout the digestive tract without being absorbed through digestion.

Instead of providing the body with direct nutrition, as food does, prebiotics are stored by gut bacteria in the colon or large intestine, further down the digestive tract. Prebiotics promote the growth of healthy bacteria in your gut.

Keeping a balance of the many types of microbes in your gut is important for gut health as well as overall health. A healthy gut microbiome aids in maintaining the strength and integrity of the intestinal lining, a major way in which your body keeps a safe internal environment.

Some bacteria can produce beneficial compounds called short chain fatty acids by breaking down prebiotics. Intestinal cells can utilize short chain fatty acids to maintain viability and strength. These compounds can also circulate throughout the bloodstream to provide benefits to other systems of the body , like the cardiovascular system.

Protective gut bacteria can also stimulate secretion of immune compounds to boost your immunity. These good bacteria also help inhibit growth of unhealthy bacteria, maintaining a healthy ecosystem in the gut.

And how do other fibers play a role in the gut? As mentioned, prebiotics are an important food for gut bacteria. These can be found naturally occurring in certain foods as well as in supplements in capsule or powder form.

A food is considered prebiotic if it meets the following criteria:. Most prebiotics are actually types of fiber, but not all fiber is considered a prebiotic. Dietary fiber is a category of nondigestible carbohydrates that make up the sturdy structure of the plants we eat. Prebiotic fibers are fermentable by bacteria and can selectively increase good bacteria, whereas some fibers are not fermentable.

Probiotics , on the other hand, are live beneficial bacteria that you can get in fermented foods or supplements. Probiotic-rich fermented foods include yogurt, kefir, uncooked sauerkraut, kimchi, and kombucha. Although research suggests the probiotic bacteria you consume do not colonize the gut permanently, they do exert benefits for the time they do spend there.

Probiotics that you consume may help create a supportive environment that encourages the growth of good bacteria and yeasts that are already present in your gut. Prebiotics are naturally occuring in some plant based foods.

Many foods containing prebiotics also contain other beneficial compounds, such as polyphenols , that can also enhance gut health. Incorporating more of the following prebiotic foods in your diet may boost your gut health and overall well-being.

This prebiotic can favorably modulate the gut microbiome by enhancing production of the short chain fatty acid, butyrate , which can strengthen the gut lining. Asparagus is one of the best sources of prebiotics. In particular, asparagus provides a type of prebiotic called fructans.

In addition to fructans, asparagus contains polyphenol compounds that provide antioxidants and enhance the overall health benefits of this vegetable. Perhaps one of the most common fruits, bananas provide more than just a sweet snack.

In addition to being rich in vitamins, minerals, and fiber, bananas contain prebiotics. Bananas provide small amounts of the prebiotic called inulin.

Unripe, green bananas are an excellent source of resistant starch. This special type of starch resists digestion in the gut and can be fermented by gut bacteria. Resistant starch can increase production of healthy short-chain fatty acids for certain gut bacteria.

Garlic is known for both its incredible flavor as well as its many health benefits. One of these benefits is providing a good source of prebiotic fructan.

Try to eat a variety of natural and fortified prebiotic foods. Almonds Whole almonds, almond butter, baked goods made with almond flour. Whole grain wheat Breakfast cereals, whole wheat pasta, bread, crackers, tortillas.

Whole grain rye and barley Look for whole grain flours as ingredients in multigrain breads, cereals, crackers Add whole grain barley to soups and stews; serve instead of rice.

Serve barley kasha as a hot cereal for breakfast. Flax Add ground seeds to oatmeal, smoothies, baked goods can be used as an egg substitute.

Soy Tofu, soymilk, tempeh, miso. Cabbage Sauerkraut, cabbage slaw. Add to soup, stir fry, or use as a wrap instead of a tortilla. Raw garlic Add to fresh dressings, salads, guacamole, salsa, use to flavor olive oil. Use in soups, stews, cooked sauces, mix with meats. Add to fresh dressings, salads, guacamole, salsa, use to flavor olive oil.

Jicama Cut in slices or sticks and serve with other raw vegetables. Dice and add to tacos and salads or mix with fresh fruit.

Peas Add to pasta sauces, soups, and salads. Blend with lemon, garlic, and oil to make pea hummus. Puree with herbs and oil to make pesto for pasta. Steam until soft for a great finger food for babies. Eggplant Marinate slices in vinaigrette salad dressing and grill or roast in oven, stir into pasta sauce.

Roast whole eggplant and mash to make a spread. Artichoke Steam and serve with butter. Add artichoke hearts to salads or sandwiches.

Asparagus Grate or slice thinly and add to salad. Serve on raw vegetable tray. Packed with inulin fiber, dandelion greens have been shown to reduce constipation, boost the immune system, offer anti-inflammatory properties, and increase good gut bacteria.

Related to the dandelion family, research has found that chicory is rich in prebiotic inulin fiber, which can improve bowel function and relieve constipation. Berry notes that chicory root is often added to processed foods like fiber bars, gluten-free foods, and some cereals.

Though this is used to increase the fiber content and naturally sweeten products, the ingredient can sometimes cause unwanted GI distress in some people.

Similar to the benefits of other veggies like broccoli and leafy greens, cabbage has a high amount of fiber, vitamin K, vitamin A, and iron. Research has shown that cabbage specifically raw cabbage offers prebiotics to the gut that can improve gut health. Arielle Weg is the associate editor at Prevention and loves to share her favorite wellness and nutrition obsessions.

You can usually find her taking an online workout class or making a mess in the kitchen, creating something delicious she found in her cookbook collection or saved on Instagram.

She has taste-tasted hundreds of products and recipes since joining GH in tough job! A graduate of Fordham University, she considers the kitchen to be her happiest place.

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