The prebiotics and probiotics play different but complementary roles in promoting proper gut health.
While prebiotics are foods that contain nutrients that nourish the intestinal microflora, probiotics are foods enriched with healthy intestinal bacteria.
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These foods usually include non-digestible dietary fiber, which is processed and fermented by healthy gut microorganisms.
A diet rich in prebiotics can bring many benefits to intestinal health. Discover some options below!
Legumes, such as beans and lentils, are excellent sources of prebiotics. Lentils, in particular, are high in fiber and contain manganese, potassium, folic acid and iron.
The resistant starch in lentils can be fermented by intestinal bacteria, promoting healthy intestinal flora.
Your salad could be helping your digestive system. Leafy greens, like kale, are also important for digestive health.
In addition to providing vitamin C, these leaves are sources of fiber, folate, and B vitamins. Evidence indicates that leafy greens can contribute to the development of beneficial intestinal flora.
100% whole grain meals, including brown rice, whole grain bread and whole grain pasta, are another prebiotic-rich option. These foods are high in fiber and are especially beneficial for the gut.
Oats, in particular, are an excellent choice, as they contain soluble fiber and vitamin E, which can strengthen the immune system and promote a well-functioning digestive system.
While some people avoid these foods because of gastrointestinal issues, they can provide essential prebiotics for those who don't experience such issues.
In addition, it contains antioxidants, vitamin C, selenium and other substances beneficial to health.
According to studies, chicory contains high amounts of a prebiotic fiber called inulin. The inulin present in chicory helps in digestion, in bowel movements and in relieving constipation.
Processed products, such as fiber bars and certain cereals, often include chicory roots to increase the fiber content and naturally sweeten foods.
However, some people may experience unpleasant gastrointestinal irritation as a result of chicory consumption.
