Probioticsare living microorganisms that exist in the body and are available in certain foods and supplements. When probiotics are consumed, they can help repopulate the gut with healthy bacteria to optimize the digestive system. For those with chronic digestive concerns, like irritable bowel syndrome for example, probiotics can help restore bowel function back to normal.
While probiotics have gained popularity in the past decade or so,prebioticsare lesser-known but just as important. Prebiotics are the substances (available in certain foods) that beneficial gut bacteria require to help them to grow and flourish. In a sense, prebiotics are like “pet food” for good bacteria.
Examples of Foods with Probiotic Properties
Kefir drink (starter kits are available to make homemade kefir)SauerkrautKombucha teaKimchi – A commontraditional side dish in Korea made from salted and fermented vegetablesTempeh – A cultured soy product originating from IndonesiaMiso Soup– A fermented soybean paste consumed as a soupPickled cucumbersNatto– A traditional Japanese food made from fermented soybeans
Kefir drink (starter kits are available to make homemade kefir)
Sauerkraut
Kombucha tea
Kimchi – A commontraditional side dish in Korea made from salted and fermented vegetables
Tempeh – A cultured soy product originating from Indonesia
Miso Soup– A fermented soybean paste consumed as a soup
Pickled cucumbers
Natto– A traditional Japanese food made from fermented soybeans
It is important that we consume probiotic-containing foods as part of a regular diet, and it is also important that we eat prebiotic foods to feed the estimated 100 trillion bacteria that live in our stomachs, small intestine and large intestine.
Prebiotic Foods and Supplements
Prebiotic foods are rich in a special type of carbohydrate called oligosaccharides—oligomeans “a few” andsaccharidetranslates to “sugar”. Oligosaccharides fall between simple carbohydrates and complex carbohydrates in size, meaning that they usually are three to 10 sugar molecules long. The gut’s good bacteria eat these fermentable sugars to help ensure the diversity of the gut bacteria. In essence, oligosaccharides are “food” for the body to make its ownprobioticsor good bacteria.
15 Prebiotic Foods
The following are foods withprebiotics. Some are also available in supplement forms.
Apples
Eaten all over the world, this ubiquitous fruit is a great source of nutrients. Pectin accounts for half of an apple’s fiber and studiesshow that pectin, a prebiotic, can help increase the growth of healthy gut bacteria while preventing overgrowth of bad bacteria. Perhaps “an apple a day” really will keep the doctor away? Apples are very accessible to many, andpectin supplementsare also available.
Asparagus
In addition to being high infiber, asparagus is a great source of prebiotics. Best eaten raw.
Bananas
A staple for many worldwide, bananas, which contain the prebioticinulin, are one of the first fruits usually given to babies. They’re great for adults too, as they make for a convenient, quick breakfast option and an easy-to-pack, satisfying snack. A banana with some green coloring has lower sugar content than riper bananas and more resistant starch, so it can help you feel fuller for longer. A 2011 studyshowed women who consumed a daily banana had an increase in healthy gut bacteria and less abdominal bloating when compared to those who did not eat bananas.
Barley
Barleyis a prebiotic with digestion benefits. Studiesshow that barley can help reduce inflammation in the intestines in those who have inflammatory bowel disease. A 2015 studyalso showed barley’s benefit to the gut microbiome.
Burdock Root
Part of the sunflower family, this herb has prebiotic substances—mainlyinulin—which help encourage gastrointestinal health by promoting the growth of beneficial gut bacteria.Burdock Rootcan be consumed as a food but is usually taken as a supplement or drunk in the form of burdock tea.
Chicory Root
The flowering chicory plant belongs to thedandelion familyand is a main source ofinulin. Its light purple flowers and leaves are often added to salads. According to a 2007 study, this root can help stimulate the growth of a healthy gut bacteria known as bifidobacteria and help prevent overgrowth of harmful pathogenic bacteria. A 2015 studyconcluded that chicory root could help delay and possibly prevent the onset of diabetes in addition to helping with bowel movements. Used as a food additive and also as acaffeine-free coffee substitute.
Cocoa
According to a 2017 study inFrontiers in Nutrition,antioxidant-richcocoahelps increase levels ofnitric oxide, a natural substance that lowers blood pressure and promotes vascular health. A 2016 studyshowed that cocoa helps reduce inflammation levels in the body.
Cocoa also helps optimize gut health. A 2011 studyshowed that it could help increase the growth of both bifidobacteria and lactobacilluswhile a 2008 studyinthe British Journal of Nutritionshowed similar benefits. Cocoa can be consumed asdark chocolateor powder and in baked goods and drinks. From a health perspective, dark chocolate is preferred over milk chocolate, which has a higher sugar and lowers cocoa content.
Dandelion Greens(Taraxacumspp)
A common flowering plant native to Eurasia and North America, highly nutritiousdandelionis rich in vitaminsA,CandK. Dandelion is also a good source offiberalong with such minerals ascalcium,ironandmagnesium. Additionally, it’s a natural diuretic, helping to eliminate excess fluid that may be retained in the body. A 2014 study in theInternational Journal of Food Sciences and Nutritionshowed that dandelion could help facilitate the growth of lactobacillus and bifidobacteria, both beneficial for intestinal health. It can be consumed as a food, supplement, tincture or herbal tea.
Flaxseed
Flaxseedand related foods have health benefits connected to heart and gut microbiome. They are an excellent source of insolublefiber, in the form of lignins and cellulose. A 2018 study inFrontiers in Oncologyshowed that flaxseed has positive effects on the gut microbiome, helping beneficial bacteria to proliferate.
A 2016 studyshowed daily consumption of up to six grams of flaxseed significantly reduced blood CRP levels and overall inflammation levels in the body. Flaxseed can also help lower total and bad (LDL) cholesterol. Suggested dose: 1,000-2,000 mg of flaxseed supplement daily. It can also be consumed as a food item and is frequently added to salads or blended into smoothies.
Garlic
Native to Asia and Northeastern Iran,garlicis now one of the world’s most consumed herbs and has numerous health benefits. Not only it is a natural antibiotic with blood pressure lowering properties, but it also helps with gut health. According to Healthline.com, 11 percent of garlic’sfibercomes frominulinwhile six percent comes fromfructooligosaccharides (FOS). Both areprebiotics. A 2013 study showed that garlic stimulates the growth ofbifidobacteria, leading researchers to conclude “prebiotic effectiveness…supports the use of garlic as a way to prevent some gastrointestinal diseases”. It is consumed as an herbal additive to food or in supplement form.
Jerusalem Artichoke
Also known as sunchokes, this root is native to North America and was consumed by Native Americans prior to European colonization. According to a 2007 study, Jerusalemartichokecan help stimulate the growth of the healthy gut bacteria bifidobacteria and help prevent overgrowth of harmful pathogenic bacteria.
Konjac Root
Commonly used in traditional Chinese medicine, the konjac plant contains a starchy root called corm, a type of dietary fiber. The root is used to make the supplement, which has numerous health benefits thanks primarily to a high concentration of that fiber, which is known asglucomannan.
A 2005 study showed konjac root could help with weight loss as users who consumed it became fuller than those who did not take it. Other studies suggest that konjac root is beneficial not only for optimizing healthy gut bacteria but also may help with diabetes management, lowering cholesterol and keeping bowel moving regularly.
Oats
Avena sativais the scientific name for this whole-grain food commonly consumed for breakfast in the U.S. and around the world. A great source of fiber in the form ofbeta-glucan,oatsare also known to help lower total cholesterol and bad (LDL) cholesterol, and reduce blood pressure when consumed regularly. They are believed to be protective against heart disease.
Oats are also nutrient rich—they’re a good source ofBvitamins,manganese,ironandzinc, among other crucial minerals.As a result of their beta-glucan, they are helpful to the gut microbiome, according to a 2016 study inThe British Journal of Nutrition. Frequently eaten as a breakfast cereal.
Onions
In addition to adding a tremendous amount of flavor to foods,onionshave numerous health benefits. They are rich in fructo-oligosaccharides, a.k.a. fructans, which are known to increase the growth of bifidobacteria, one of the beneficial gut bacteria. Onions also are known to have anti-cancer benefits when consumed in the diet.
Seaweed
The health benefits ofseaweedhave become more understood over the last decade. Seaweed contains PS, orpolysaccharides, a compound which has enormous benefit to the gut microbiome. PS acts on the gut as a prebiotic. Seaweed is now available in many food snacks, which making optimizing gut health more enjoyable.
