The official definition of prebiotics is: “non-digestible food ingredients that beneficially affect the host by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon, which can improve host health.”
Prebiotics assist probiotics by feeding and promoting probiotics growth.
They are actually nondigestible carbohydrates that act as food for probiotics.
Prebiotics and probiotics are vital to your health, as they help to keep your intestine working properly. Prebiotics and probiotics are found naturally in certain foods, and are added to others. Additionally, they are available in supplement form too.
It is important that both prebiotics and probiotics should be an important part of your diet as they work together to keep you healthy, and neither can work adequately without the other.
Prebiotics can help to improve colitis, diarrhea, irritable bowel syndrome and calcium absorption. Additionally, they can help your immune system by keeping the beneficial bacteria healthy enough to help fight off disease.
The easiest and the commonest way of getting our daily dose preboitic is by having onions.
Onions are rich in inulin which helps in boosting the immunity of the gut.
Wholemeals like oats, barley, wheat etc are also very rich in prebiotics.
Consuming whole grains will not only keep your gut healthy but also help your body in absorbing calcium and prevent even prevent bloating. ….thus start your day with a bowl of whole grains.
Very easy on stomach and easily digestible, legumes like pulses, chick peas, green peas Etc are very rich in prebiotics.
Include a bowl full of legumes at least once in a day.
They have the right amount of fibre and natural sugars to boost gut bacteria.
Cabbage is one of the best natural source of prebiotic which help in the growth of healthy
Gut bacteria….specially when it is taken in a fermented form.
Beans:..rich in oligosaccharides
(a form of carb needed for feeding the good gut bacteria), beans are strong digestive boosters.
Do not forget to include them in your diet.
Honey also contains a mix of oligosaccharides, which have been shown to promote the growth of bifidobacteria and lactobacilli, two important probiotic strains..
Do pour in honey generously while you have it.
Rich in pectin, apples help in maintaining the right ph of the stomach and prevent the growth of bad bacteria… An apple a day can really keep the stomach happy and gay…bite into it.
Asparagus has more than half of its carbohydrate content in the form of fiber and is known to contain inulin and thus considered a very good prebiotic.
Your gut loves bananas..so savour one everyday.
it’s not only rich in fibre and potassium but is indeed a very good source of prebiotic.
The great news is that prebiotics are heat resistant, and so, to a large extent, remain unaltered during the cooking or baking process. It also ensures that they will reach the intestines unaffected by the digestive process in order to trigger the beneficial prebiotic effect…
…thus to have a healthy gut, include prebiotics and stay healthy.
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