Prebiotic Foods To Keep Your Gut Healthy!
You must have heard a lot about probiotics. They are the good bacteria for your GI tract. However, do you know anything about prebiotics? Most of you would say NO! This post lists prebiotic foods to keep your gut healthy, so stay tuned!
Probiotics are the good bacteria that aid digestion and there has been a lot of ongoing research to find out the connection between probiotics and several ailments. You can easily get probiotics in the form of a capsule, a drink or by eating more of probiotic rich foods like yogurt, idli, dosa, kimchi and kefir.
Now let is talk about prebiotics. Simply put, prebiotics are food for probiotics.
Prebiotics are the non-digestive fibre present in the large intestine that help in stimulating and enhancing the growth of probiotics. When the good bacteria break down the prebiotic fibre-rich foods, the by-product obtained is called butyric acid. This makes it less likely for the bad bacteria to survive and colonize in the colon. Thus, for your GI tract to stay healthy you need both probiotics and prebiotics.
Your gut will work fine when the probiotics inside have adequate prebiotic-rich food. You will also be healthier as your gut bacteria are well fed and happy! A big reason to include prebiotics in your diet!
Prebiotic fibre has been known to be helpful with weight management and is said to encourage weight loss. You should ensure that you consume at least 5 g of prebiotic food in a day. You can also take additional inulin prebiotics supplements but it is always better to get your nutrition from the food you eat.
Here is a list of common prebiotic foods that you have been eating all this while. Eat more of them to feed the good bacteria and keep your gut working optimally.
Garlic is a common spice in Indian cooking. The fibre present in it is a great prebiotic that promotes the healthy growth of the good gut bacteria and wards off the unhealthy bacteria in the gut.
Garlic has a compound in it called allicin that has been known to possess several medicinal properties. It is a great antibacterial, antiviral as well as an anti-inflammatory agent. It is great for cardiovascular health and for improving blood pressure and cholesterol levels. Your immune system will also be improved. So, include garlic in your diet.
Onions are another staple in Indian cuisine. However, it is advised that you consume raw onions as they have sulphur compounds that have lots of vital nutrients and cooking can kill that sulphur. Raw onions have fibre that helps in improving the good bacteria in the gut as well as the your immunity. This is because it is rich in vitamin C.
Onions contain a compound called quercetin. It is considered to be anti-inflammatory and is great for improving allergies. You should be careful while removing the outside peel of the onion as it is said to be the most nutritious part with the maximum number of antioxidants.
As the old adage goes- An apple a day keeps the doctor away! This one is actually true! Apples have a chockfull of fibre and pectin that stimulate prebiotics. This fibre is totally loved by the gut bacteria. Apples are very beneficial. They have polyphenols and antioxidants in them that are perfect for fighting free radicals.
Include these prebiotic foods in your diet and see the difference.
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