You prebiotics are compounds found in certain foods that help promote the growth and activity of beneficial bacteria in the gut.
They serve as food for these bacteria, known as 'probiotics', which are live microorganisms that help our digestive system function.
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By promoting the growth of thesebacteriabeneficial, prebiotics help to balance the intestinal flora, improve digestion and strengthen the immune system.
Foods rich in prebiotics include soluble fiber such as inulin and fructooligosaccharide (FOS) found in foods such as artichokes, garlic, onions, bananas and oatmeal.
Adequate consumption of prebiotics can be an important strategy to improve gut health and promote overall well-being.
Currently, science has already identified several benefits related to the regular intake of prebiotics. These compounds have shown improvements in regulating blood glucose levels, which is especially relevant for people with diabetes or pre-diabetes.
In addition, prebiotics can increase the absorption of essential minerals such as calcium, contributing to bone health and reducing the riskof developing osteoporosis.
To improve your gut health, here are some examples of prebiotic-rich foods:
Garlic and onion: both contain fructooligosaccharides (FOS) and inulin, two types of prebiotics;
Banana: rich in inulin, especially when it is still slightly green;
Whole Foods: whole grains such as wheat, rye and barley also contain prebiotics;
Asparagus: source of inulin, which is a well-known prebiotic;
Chicory: chicory root is an excellent source of inulin;
Artichoke: contains inulin and other natural components;
Burdock Root: Rich in inulin and other beneficial prebiotics for the intestine;
Yogurt and kefir: are fermented foods that contain probiotic cultures, these are favored by prebiotics to improve intestinal health;
Oat: in addition to being a good source of fiber, it contains beta-glucans, which also have prebiotic properties;
Litter: apple skin is rich in pectin, a form of prebiotic fiber.
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