A more recent study published in the Journal of Food Science and Technology used powders in that had been extracted from local plants—one being the banana—to explore the prebiotic potential they had. Scientists found that the prebiotic potential of these plant extracts not only supported the growth of probiotics in vitro, but also inhibited the growth of pathogenic bacteria that can increase disease risk.

Barley, an underused grain in many kitchens, is highly nutritious, rich in both fiber and protein, and is versatile in the kitchen. One half-cup serving of cooked pearled barley about 79 grams contains 3 grams of fiber. According to Ehsani, "Barley doesn't have an overpowering taste, so you can dress it up to be savory or sweet.

You can use it instead of rice, quinoa or oats in almost any recipe. Recent review research published in a issue of the journal Foods supported past findings on the prebiotic potential of cereal grains and found that barley contains one of the highest levels of beta-glucan.

Beta-glucan has shown not only prebiotic potential, but is also a promising functional food ingredient thanks to its ability to thicken, stabilize and emulsify a dish. Swapping barley into your stir-fry, soup or side dish is a promising way to reap the benefits of prebiotics. Small but mighty, garlic is one of the most commonly used prebiotic foods on the market.

While one clove of garlic about 3 grams has only about 0. A study published in Current Research in Food Science showed that garlic saccharides, or sugars, obtained from garlic polysaccharides in a controlled setting exhibited prebiotic effects.

Scarlata echoed this research, sharing, "Garlic is rich in fructans, a well-known prebiotic fiber. Fructans promote the abundance of key health-promoting microbes such as Bifidobacterium, Lactobacillus and Faecalibacterium prausnitzii.

prausnitzii is one of the most abundant bacteria, or probiotics, in a healthy gut microbiome. It's been shown to be low or depleted in several intestinal disorders such as inflammatory bowel disease. Fructan intake from foods like garlic, bananas and artichokes, Scarlata shares, is associated with improving the intestinal barrier a protective gut layer that keeps intestinal contents in the gut versus permeating into the bloodstream , improved laxation and better cholesterol and blood sugar regulation.

If the thought of peeling garlic makes your head spin, consider purchasing peeled garlic or minced garlic in a jar to keep handy in your refrigerator. Although Jerusalem artichokes aren't the most popular vegetable, Ehsani notes, they do pack in the fiber.

One cup of Jerusalem artichoke about grams contains 2. Plus, Jerusalem artichokes, like bananas, contain inulin fiber as well, which acts as a prebiotic. Ehsani shares, "Inulin can help grow beneficial gut bacteria in the microbiome.

It also assists in having easier-to-pass bowel movements, meaning less straining or pushing is required. A study published in Current Developments in Nutrition explored the function of the eight main prebiotic sources commonly found in the literature and while only time will tell if it remains in the top three, inulin continues to demonstrate one of the most widespread researched prebiotic benefits thanks to its fermentation in the gut.

Vibrant and beautiful, kiwifruit is a great addition to help increase your prebiotic intake. Scarlata shares, "Kiwifruit is rich in polyphenols, plant chemicals that have been shown to have prebiotic activity, in turn boosting the health-promoting gut flora.

One kiwifruit about 75 grams contains 2. As an added bonus, Scarlata notes, green kiwifruit can help keep you regular! From chickpeas and black beans to edamame, lentils and more, the legume family remains a top source of prebiotics.

Foods from this category contain a type of prebiotic known as galacto-oligosaccharides. If you experience flatulence after consumption of these foods, you're not alone. Scarlata shares, "The well-known intestinal gas effects post bean consumption is simply a reminder that our gut flora are fermenting the prebiotic fiber in the beans, providing key health benefits along the way, such as increasing health-promoting bacteria, such as Bifidobacteria.

Bifidobacterium promotes immune function, produces B vitamins, protects us from invading pathogens, and produces butyrate, a short-chain fatty acid that has anti-inflammatory properties and is fuel for the colon. While the fiber content will vary slightly depending on your legume of choice, one half-cup serving of cooked lentils about grams provides 8 grams of filling fiber.

Oats, like barley, are a delicious and versatile prebiotic source, rich in beta-glucan , shown to enhance the growth of health-promoting microbes.

One half-cup of old fashioned oats dry, about 40 grams contains 4 grams of fiber. Plus, Scarlata shares, as an added bonus, eating oats can help manage both cholesterol levels and blood sugars. Whether you're in the mood for sweet or savory, you can serve oats with fruit and nuts for your morning meal or add your favorite spices and top with an egg for dinner.

Scarlata encourages you to get creative in your kitchen and sub in oat flour in your favorite recipe or try uncooked oats in overnight oats or energy balls. Potatoes get a bad rap for having more carbs than many other types of vegetables, Ehsani shares, but they are a highly nutritious food.

One cooked white potato about grams contains approximately 2. A study published in Nutrients explored the use of a branded strain of resistant potato starch on the human microbiome of 75 participants. Scientists found that daily consumption for 4 weeks of the 3.

Whether you are a purple, sweet or white potato fan, Ehsani says, "You reap the benefits of getting some fiber which helps support a healthy, balanced and moving gut. According to Ehsani, barley contains one of the highest amounts of prebiotics, containing almost 6 grams of fiber per cup cooked.

One study published in BioMed Central found that barley could even change participants' intestinal bacteria. While other prebiotic foods like those listed above also offer health benefits, consider the foods you already enjoy and where it makes the most sense to add in more prebiotics.

Eating a variety-filled diet will help provide your body with ample prebiotics without needing a supplement. Since prebiotics are naturally present in a wide range of plant foods, such as many fruits, veggies and whole grains, Scarlata reminds us that including a mix of colorful produce, whole grains at each meal and legumes in your diet a few times per week should provide you enough prebiotics to feed the good guys in your gut.

Yes, avocados are considered a prebiotic fiber source. One medium avocado contains approximately 9 grams of filling fiber, with some of that fiber coming from pectin, a prebiotic source.

Research published in Current Asthma and Allergy Reports in is exploring the prebiotic potential of pectin for treatment of allergies as well. As nutrition research continues to evolve, it's important to focus on variety and to be intentional about including not only probiotics in your regular eating pattern, but prebiotics as well.

Focusing on a plant-forward diet is a great way to ensure you are getting a well-rounded intake of prebiotics in your diet. When in doubt, consider adding a colorful fruit and veggie, whole grain and serving of beans or lentils to your plate to increase your prebiotic intake.

When our gut health is compromised from things like imbalances in our diet and lifestyle we increase our risk for developing a variety of health issues. Alterations in our gut microbiome have been linked to numerous systemic diseases, such as cardiovascular disease , auto-immune conditions, and intestinal conditions like Irritable Bowel Syndrome 5.

We can start by becoming more mindful about what we eat, and feed the healthy gut bacteria by incorporating prebiotic foods and creating a meal prep plan that serves our health.

When ingested, prebiotics pass through your intestines where they are fermented and produce essential nutrients including short-chain fatty acids such as butyrate, acetate, and propionate which nourish your digestive system by servings as food for the beneficial microorganisms.

Prebiotics help protect our gastrointestinal system, central nervous system, immune system, and cardiovascular system, and increasing the number of prebiotic-containing foods in your diet you may help with 1, 2 :. Taking time to address and regulate our gut health may improve every area of our health from digestion to our ability to reduce our risk for disease 5, 6.

There are no set guidelines or rules determining what it means to be "high in prebiotics" as no clear regulations have been established yet by the U. Food and Drug Administration FDA for classifying or labeling prebiotic foods 4, 6. All plants contain prebiotics in small amounts, although science suggests a few such as onions, garlic, bananas, chicory root, and Jerusalem artichoke may contain higher concentrations of specific kinds 6 , 7.

Prebiotics can also be added to foods such as yogurts, cereals, bread, biscuits, and drinks, but may not be labeled "prebiotic". To check if a product contains prebiotics look at the ingredient list for 2 :. If you're looking to reap the benefits of consuming foods high in prebiotics' don't stress too much about the "amount" within the foods, but rather look at your food quality and quantity.

Most Dieticians will recommend increasing your intake of dietary fiber as a simple way to increase your intake of prebiotics. There is some truth to this as most prebiotics are dietary fibers, but not all dietary fibers are prebiotics, so it's hard to say if high-fiber foods also mean they are high in prebiotics 6 , 7.

This makes it a little tricky when trying to navigate nutrition claims on food products. Just remember to check the label if you're purchasing a pre-packaged food product for any of the prebiotic ingredients we listed above. At the end of the day, naturally fibrous foods tend to be nutrient-dense, and ingesting higher amounts of them have been linked to various health benefits including improved digestion and blood sugar control 8, 9.

The best strategy for increasing your intake of natural prebiotics is to focus on building a meal plan with plenty of whole foods including fresh fruits, vegetables, and whole grains.

These foods contain varying amounts and forms of prebiotics; use the chart below for quick reference when heading to the grocery store or planning your meal prep for the week. All of the above foods are thought to be contain beneficial prebiotics, we've highlighted a few notable prebiotic foods below and their potential health benefits.

At the end of the day eating a diverse and healthy diet with a range of whole grains, fruits and vegetables, and other fiber-rich foods can help you establish better digestive health and overall health. Most varieties of edible mushrooms are rich in carbohydrates like chitin, beta and alpha glucans, and other compounds that act as prebiotics Not only do mushrooms contain prebiotics, but they also contain essential amino acids, as well as minerals, such as calcium, potassium, magnesium, iron, and zinc which play a role in supporting our energy production and immune system Try out a portobello mushroom in lieu of a burger patty or add in some chopped mushrooms to a simple stir fry recipe to get more nutritious fungi into your diet.

Asparagus is a great non-starchy vegetable to add to your weekly meal prep as you can roast it quickly or saute it up with other veggies. Most vegetables rich in prebiotics contain inulin, a soluble dietary fiber that stimulates healthy gut bacteria like Bifidobacteria Studies suggest that Bifidobacteria may aid digestion, modulate the immune system and help restore microbial integrity of the gut microbiota after antibiotic treatment For those of us who have been to a beach, this may come as a surprise but those weird clumps of sea plants washed up on shore are actually edible, and believe it or not, they are extremely nutrient-dense.

Seaweed is a classification for nutrient-dense marine algae and is becoming more popular in Western diets due to its wide range of vitamins, minerals, and antioxidants.

Seaweed contains both soluble and insoluble dietary fiber, along with higher concentrations of vitamins A, B1, B12, C, D, and E Jerusalem artichokes often called "sunchokes" are the tuberous root vegetables from a special species of sunflower native to central North America.

Jerusalem artichokes contain multiple prebiotic compounds such as inulin and oligofructose along with minerals such as potassium. The specific prebiotics within Jerusalem artichokes support balanced gut health by stimulating healthy bacteria which may enhance absorption of important minerals like calcium and magnesium These tasty tubers taste great roasted in the oven with a bit of salt and lemon and paired with a nut pesto recipe.

Or try them out steamed, sauteed, or boiled! Legume varieties are rich in protein, prebiotic carbohydrates, and a range of micronutrients making them a great choice for gut health and overall health and wellbeing.

Incorporating more legumes containing prebiotic carbohydrates can positively alter the gut microbiome, helping regulate intestinal movement, increase mineral absorption, and reduce obesity risk by regulating blood glucose and cholesterol levels Try preparing a homemade black bean burger or a vegetarian chili to increase your intake of legumes.

Chicory is a woody, perennial plant from the daisy and sunflower family typically with bright blue flowers. The root is cultivated and is commonly baked, ground, and used as a coffee substitute or fiber additive due to its high concentration of inulin, one of the prebiotic compounds in chicory.

Along with beneficial prebiotic compounds, chicory root has other minerals such as potassium, calcium, magnesium, selenium, and zinc The fresh roots have a bitter taste but drinking chicory root coffee or using it as a functional food ingredient when baking or making protein shakes helps most adjust to the flavor.

Onions, leeks, garlic, and spring onion are all vegetables of the Allium family all of which contain prebiotic compounds such as flavonoids shown to positively influence our gut microbiota and support immune function and metabolism All of these delicious alliums are extremely versatile in the kitchen; add them to soups, salads, or stir-fries!

Nectarines, Watermelon, and Blueberries. Most fruits are nutrient-dense sources of dietary fiber, potassium. antioxidants, carotenoids and are low-calorie Studies have found that blueberries, pears, watermelons, and nectarines contain slightly higher amounts of prebiotic compounds Fruits are higher in insoluble fiber, which benefits our digestion by supporting intestinal mobility and promoting the colonization of lactobacilli and bifidobacteria This also includes dried fruits such as dried figs and prunes.

Science suggests that whole grains containing beta-glucan may help lower LDL-cholesterol and blood triglyceride levels, and encourage the growth of beneficial gut bacteria 7. You can easily incorporate more oats into your meal plan by enjoying some overnight oats for breakfast! These greens and many other dark-leafy greens house a ton of vitamins and minerals such as magnesium.

phosphorus, calcium, vitamin C, and K You can use dandelion greens in a variety of ways, my favorite is making them into a delicious pesto but you can also: smoothie, green juice, salads, stir-fry.

You might have heard the rumor about chocolate is healthy, this is partially true. S mall amounts of dark chocolate may give you a health boost but eating more than sparing amounts could lead to high calorie and sugar consumption causing unwanted weight gain and high glucose levels Pure chocolate, or cocoa, contains antioxidants that act as free radicals in the body and help fight the effects of oxidative stress

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Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Print This Page Click to Print. Related Content. Staying Healthy. Digestive Health Healthy Eating. You might also be interested in…. Plant-Based Eating For a variety of reasons, many people are interested in cutting back on animal foods, such as meat, poultry, fish, dairy products, and eggs.

Some of them are motivated by the health benefits of eating more plants. Another main motivator for eating a plant-based diet is its environmental benefits. In addition, many people are interested in decreasing animal food intake because of concerns about animal welfare or for other moral or religious reasons.

Fructans promote the abundance of key health-promoting microbes such as Bifidobacterium, Lactobacillus and Faecalibacterium prausnitzii.

prausnitzii is one of the most abundant bacteria, or probiotics, in a healthy gut microbiome. It's been shown to be low or depleted in several intestinal disorders such as inflammatory bowel disease. Fructan intake from foods like garlic, bananas and artichokes, Scarlata shares, is associated with improving the intestinal barrier a protective gut layer that keeps intestinal contents in the gut versus permeating into the bloodstream , improved laxation and better cholesterol and blood sugar regulation.

If the thought of peeling garlic makes your head spin, consider purchasing peeled garlic or minced garlic in a jar to keep handy in your refrigerator. Although Jerusalem artichokes aren't the most popular vegetable, Ehsani notes, they do pack in the fiber.

One cup of Jerusalem artichoke about grams contains 2. Plus, Jerusalem artichokes, like bananas, contain inulin fiber as well, which acts as a prebiotic. Ehsani shares, "Inulin can help grow beneficial gut bacteria in the microbiome.

It also assists in having easier-to-pass bowel movements, meaning less straining or pushing is required. A study published in Current Developments in Nutrition explored the function of the eight main prebiotic sources commonly found in the literature and while only time will tell if it remains in the top three, inulin continues to demonstrate one of the most widespread researched prebiotic benefits thanks to its fermentation in the gut.

Vibrant and beautiful, kiwifruit is a great addition to help increase your prebiotic intake. Scarlata shares, "Kiwifruit is rich in polyphenols, plant chemicals that have been shown to have prebiotic activity, in turn boosting the health-promoting gut flora.

One kiwifruit about 75 grams contains 2. As an added bonus, Scarlata notes, green kiwifruit can help keep you regular!

From chickpeas and black beans to edamame, lentils and more, the legume family remains a top source of prebiotics. Foods from this category contain a type of prebiotic known as galacto-oligosaccharides. If you experience flatulence after consumption of these foods, you're not alone.

Scarlata shares, "The well-known intestinal gas effects post bean consumption is simply a reminder that our gut flora are fermenting the prebiotic fiber in the beans, providing key health benefits along the way, such as increasing health-promoting bacteria, such as Bifidobacteria.

Bifidobacterium promotes immune function, produces B vitamins, protects us from invading pathogens, and produces butyrate, a short-chain fatty acid that has anti-inflammatory properties and is fuel for the colon. While the fiber content will vary slightly depending on your legume of choice, one half-cup serving of cooked lentils about grams provides 8 grams of filling fiber.

Oats, like barley, are a delicious and versatile prebiotic source, rich in beta-glucan , shown to enhance the growth of health-promoting microbes. One half-cup of old fashioned oats dry, about 40 grams contains 4 grams of fiber. Plus, Scarlata shares, as an added bonus, eating oats can help manage both cholesterol levels and blood sugars.

Whether you're in the mood for sweet or savory, you can serve oats with fruit and nuts for your morning meal or add your favorite spices and top with an egg for dinner. Scarlata encourages you to get creative in your kitchen and sub in oat flour in your favorite recipe or try uncooked oats in overnight oats or energy balls.

Potatoes get a bad rap for having more carbs than many other types of vegetables, Ehsani shares, but they are a highly nutritious food.

One cooked white potato about grams contains approximately 2. A study published in Nutrients explored the use of a branded strain of resistant potato starch on the human microbiome of 75 participants.

Scientists found that daily consumption for 4 weeks of the 3. Whether you are a purple, sweet or white potato fan, Ehsani says, "You reap the benefits of getting some fiber which helps support a healthy, balanced and moving gut. According to Ehsani, barley contains one of the highest amounts of prebiotics, containing almost 6 grams of fiber per cup cooked.

One study published in BioMed Central found that barley could even change participants' intestinal bacteria. While other prebiotic foods like those listed above also offer health benefits, consider the foods you already enjoy and where it makes the most sense to add in more prebiotics.

Eating a variety-filled diet will help provide your body with ample prebiotics without needing a supplement. Since prebiotics are naturally present in a wide range of plant foods, such as many fruits, veggies and whole grains, Scarlata reminds us that including a mix of colorful produce, whole grains at each meal and legumes in your diet a few times per week should provide you enough prebiotics to feed the good guys in your gut.

Yes, avocados are considered a prebiotic fiber source. Sections Basics Nutrition basics Healthy diets Healthy cooking Healthy menus and shopping strategies Nutritional supplements In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New.

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Vegetables in the allium family, like garlic , onions, shallots, scallions, and leeks, all contain fructans, a type of prebiotic fiber. Humans lack the enzymes necessary to break down fructans, so they end up in the colon, where our good microbes use them as nourishment and break them down through fermentation.

As a by-product, short-chain fatty acids are produced, which are compounds demonstrated to lower inflammation, promote a healthy weight, and improve insulin sensitivity, according to research published in March in the journal Nutrients. Additionally, short-chain fatty acids make the gut environment more acidic, which increases mineral absorption.

By feeding good gut microbes and increasing short-chain fatty acid production, fructans are thought to increase our absorption of calcium and improve bone density, according to research published in February in the International Journal for Vitamin and Nutrition Research. Alliums also stimulate the growth and activity of beneficial gut bacteria, such as lactobacillus and bifidobacterium, while decreasing the growth and activity of harmful bacteria, as outlined in a review published in August in the journal Foods.

These gut microbiome shifts may help ward off chronic disease like inflammatory bowel disease and obesity. While it may sound strange to seek out underripe bananas instead of ripe ones for your morning smoothie, underripe bananas are actually higher in prebiotic fiber compared with their ripe counterparts, according to research published in in the journal PLoS One.

Underripe bananas contain resistant starch, a type of starch that resists digestion in our upper gastrointestinal tract and then makes its way to the colon, where it acts as a prebiotic to selectively feed good gut microbes. As a banana ripens, this resistant starch is converted into simple sugars, which do not have the same prebiotic effects.

Resistant starch consumption may also aid in weight management and obesity prevention due to its positive influence over the gut microbiome, as well as its ability to promote satiety and stable blood sugar levels, according to research published in June in the journal Nutrients.

To start your day with a healthy dose of prebiotics, try making a flavorful morning smoothie by blending a frozen, slightly underripe banana with plain Greek yogurt, 1 tablespoon each of peanut butter, chia seeds , and cacao powder, a date for sweetness, and just enough unsweetened almond milk to blend.

It is worth noting, however, that if you are allergic to latex, you may need to avoid consuming underripe bananas, which contain proteins with a similar structure to latex and may provoke an allergic reaction in susceptible individuals.

Chia seeds and flaxseed are best known for their nutrient density, but they also happen to be excellent sources of prebiotics.

Research published in June in the journal Nutrients demonstrates that chia seed consumption is linked to reduced markers of inflammation in those with type 2 diabetes, and their prebiotic fiber content likely plays a role.

Flaxseed, on the other hand, may reduce risk for certain cancers, including breast cancer, according to a review published in May in the journal Nutrients. Study authors attribute this to the lignan content of flaxseed. Lignans, which are a prebiotic, are fermented by good gut microbes and, through the fermentation process, transformed into compounds that are linked to both reduced breast cancer risk and decreased breast cancer mortality.

Both chia seeds and flaxseed may lend a slight nutty flavor to foods. To compliment this, sprinkle them over fruit such as berries on top of yogurt or oatmeal, or blend with a banana into a smoothie.

Additionally, chia seeds may change the consistency of foods due to their high soluble fiber content, which forms a viscous gel when exposed to moisture. You can take advantage of this gelling property by using it to thicken your oatmeal, making it more filling.

When added to yogurt, chia seeds form a consistency similar to rice pudding — just add flavoring of your choice, such as cinnamon, vanilla extract, and a drizzle of honey, for a delicious chia seed pudding.

According to research published in March in the journal Biomolecules , this specific type of prebiotic fiber increases beneficial bifidobacteria in the gut, which have been studied for their ability to improve the blood lipid profile, as outlined in research published in in Jornal Vascular Brasileiro.

Additionally, a clinical trial published in January in the journal Nutrients demonstrates that GOS can improve constipation in adults, likely as a result of increasing bifidobacteria in the gut. Incorporating a few plant-based meals featuring beans and legumes into your weekly rotation can do wonders for your health.

In fact, a study of over 40, U. men published in in the British Medical Journal , demonstrates that replacing meat with plant-based proteins such as prebiotic-rich beans and legumes reduces risk for coronary heart disease.

Try whipping up a vegetarian chili incorporating a few bean varieties, experiment with black bean tacos , use lentils in a Bolognese sauce , or prepare baked falafel with chickpeas. You can also increase the prebiotic content of any of your favorite recipes by swapping out some or all of the meat for an equal volume of beans and legumes.

As if we need another reason to eat chocolate, cocoa contains polyphenols, naturally occurring antioxidant compounds that are poorly digested by our bodies but fermented by our good gut microbes.

Research published in June in the journal Nutrients demonstrates that cocoa polyphenols increase beneficial gut bacteria like lactobacillus and bifidobacterium while decreasing harmful bacteria like Clostridium perfringens. These gut microbiome shifts are associated with reductions in inflammation and enhanced immune function.

Not all chocolate is equal, however. By signing up, you are consenting to receive electronic messages from Nebraska Medicine.

Find a Doctor Find a Location Find a Service. Advancing Health Homepage. Get health information you can use, fact-checked by Nebraska Medicine experts. Breadcrumb Home Advancing Health Area of the body Belly and Pelvis Digestive System Healthy Lifestyle What prebiotics and probiotics are, and the foods that contain them.

Healthy Lifestyle Area of the body Belly and Pelvis Digestive System What prebiotics and probiotics are, and the foods that contain them. April 13, Difference between prebiotics and probiotics Probiotics are live microorganisms found in fermented food that when administered in adequate amounts provide health benefits.

What do probiotics do? Potential health benefits While a substantial body of literature on probiotics in numerous human diseases exists, the quality of evidence varies. Limited evidence suggests probiotics may: Improve mental health , such as symptoms of depression Decrease gestational diabetes Limit incidence of ventilator-associated pneumonia Lessen the likelihood of vaginal infections Reduce eczema flares Do probiotics help IBS?

Probiotic foods Probiotics are available in certain foods containing live cultures such as: Kefir Kombucha Miso Sauerkraut Aged cheese Sourdough bread Yogurt Pickles Kimchi Health benefits of prebiotics Prebiotics may support a healthy gut by serving as food for friendly bacteria within the gut.

In recent decades, several studies have underlined the health benefits of prebiotics, including: Preventing pathogen damage or immune system modulation Improving gut barrier function Decreasing harmful bacteria population Reducing blood lipid levels or effects on insulin resistance Improving mental health, including metabolites that influence brain function, energy and cognition Better bone health Prebiotics are found in many fruits and vegetables, especially those that contain complex carbohydrates, such as fiber and resistant starch.

Do prebiotics help IBS? Prebiotic foods Prebiotics are present in fiber-rich foods , such as fruits, vegetables and whole grains. Some good sources of prebiotics include: Apples Asparagus Bananas Barley Chicory root Dandelion greens Garlic Oats Onions Soybeans Wheat.

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