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You’ve heard of probiotics, right? They are live microorganisms that, when ingested in adequate amounts, provide health benefits.
Among these benefits are colonization of the intestine and protection of its mucous membranes, preventing toxins, allergenic substances and harmful microorganisms from being absorbed by our body.
In addition, probiotic bacteria are able to warn our immune system when it needs to go into action, regulate inflammatory substances and even reduce the risk of developing some types of cancer.
Probiotics can be found in products such as yogurts and fermented milks that contain a higher rate of these microorganisms.
And where do prebiotics fit into this story?
Prebiotics are substances derived from carbohydrates, mainly fiber, which we cannot digest, but which are the preferred foods of probiotic microorganisms. In this way, a prebiotic diet contributes to the maintenance of probiotics, allowing them to colonize our intestines and perform their functions.
In pharmacies and specialized stores, you will find a series of supplements – sometimes quite expensive – for a prebiotic diet. However, know that you can find these substances in your everyday food. Discover the foods richest in prebiotics and add them to your plate:
1. Chicory root
Chicory root is known to taste similar to coffee, but without providing caffeine to those who consume it. About 47% of the fiber in these roots is made up of inulin, an insoluble dietary fiber that reaches the colon and nourishes our intestinal flora.
2. Dandelion
Although it is mostly consumed in the form of tea made from its roots, dandelion has a good source of inulin in its leaves. They can be eaten raw, in the form of a salad, and help relieve constipation and improve the immune system.
3. garlic
Very popular in many dishes in our cuisine, garlic has 11% of its fibers made up of inulin and 6% made up of fructo-oligosaccharides, another prebiotic substance. This plant promotes the growth of bifidobacteria and hinders the reproduction of harmful microorganisms.
4. Onion
Almost always together with garlic when preparing the day to day seasoning, onion is also rich in inulin and fructo-oligosaccharides, two types of prebiotics. This vegetable helps strengthen our immune system and facilitates digestion.
5. Leek
From the same family as garlic and onions, leeks have 16% inulin-type fiber, which helps maintain the health of our intestinal microflora and facilitates the breakdown of fat. In addition, this vegetable is also a good source of vitamin K.
6. Asparagus
Offering about 2.5 grams of inulin per 100 grams, asparagus helps maintain our probiotics and prevent certain cancers. In addition, this vegetable is also a good source of protein, with about 2 grams in that same amount.
7. Banana
Do you like banana? If so, your probiotic microorganisms will thank you! Although the banana itself has small amounts of inulin, the unripe banana is rich in resistant starch, which has prebiotic effects.
8. Barley
Famous for being a basic component of beer, barley provides 3 to 8 grams of beta-glucan per 100 grams of the cereal. This substance is a prebiotic that promotes the growth of beneficial bacteria in the digestive tract, as well as reducing bad cholesterol (LDL) and blood glucose.
9. Oats
Oat flakes are rich in beta-glucan fiber, which favors the beneficial bacteria in our intestines, improves blood glucose control and reduces the risk of developing various types of cancer. In addition, oatmeal increases the feeling of satiety.
10. apple
Apples are rich in a fiber called pectin, which corresponds to approximately 50% of the total fiber in this fruit. Pectin is also an excellent food for probiotic microorganisms, as well as helping our body to fight harmful bacteria and lower the level of cholesterol in the blood.
11. Cocoa
Are you a fan of chocolate? Well, know that the good bacteria in your gut are too! In fact, almost that: they really like cocoa, an excellent source of flavonols. These substances are beneficial for good bacteria, help lower bad cholesterol levels and even strengthen heart health.
12. Flaxseeds
Because it is rich in fiber, flaxseed helps regulate peristaltic movements, reduces bad cholesterol and reduces the amount of fat that our body is able to digest and absorb. And, of course, these fibers are very good for probiotics.
13. Yacon
Yacon, a tuber originating in the Andes that resembles the sweet potato, is rich in prebiotic fibers such as fructo-oligosaccharides and inulin. These substances help our body absorb minerals, strengthen the immune system and regulate blood fats.
14. Wheat Bran
Wheat bran is a residue originated from the transformation of wheat into flour that corresponds to the external coating of the grain. Almost 70% of its fiber content corresponds to a special type called arabinoxylan oligosaccharide, which has a prebiotic effect for bifidobacteria.
15. Algae
Algae are not consumed very often outside of Japanese cuisine, but they are a very powerful prebiotic food. Its effects include benefits for the reproduction of probiotic bacteria, blocking the growth of harmful bacteria and improving our immune system.
Now that you know all this, it’s time to lend a hand to the probiotic bacteria and help them perform their functions in our intestines, as we can only gain from this. And the best part: all of these are foods that you can find in supermarkets or health food stores for much cheaper prices than the prebiotic supplements sold in specialized stores.
The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.
