Prebiotics are nondigestible fiber compounds in foods that feed the ‘healthy’ bacteria in your gut. They allow your gut bacteria to produce nutrients for your colon cells, thus leading to a healthier digestive system and strong immune system.

The health benefits of prebiotics can be boiled down to the increased production of short-chain fatty acids that get absorbed into your bloodstream and improve metabolic health.

Now that you have an overview of the prebiotics, it is time to explore 10 healthy prebiotic foods to add to your grocery lisT.

1. Garlic

Garlic is a strong-smelling flavorful herb which has various health benefits due to its antioxidant, anti-inflammatory, and lipid-lowering properties.

It acts as a prebiotic by fostering the growth of beneficial Bifidobacteria in the gut and also preventing disease-promoting bacteria from growing.

Hailed to be a tasty herb, its different compounds help reduce the risk of cardiovascular diseases, have anti-tumor effects, and lower blood glucose levels. Not to miss are garlic’s anti-inflammatory properties that can even protect against the effects of asthma.

2. Oats

Whole oats are one of the most healthy grains with immense prebiotic benefits. They not only contain large amounts of beta-glucan fiber but also some resistant starch.

Beta-glucan which is found in oats is known for the following:

• reduced cancer risk
• healthy gut bacteria
• lower LDL (bad) cholesterol
• better blood sugar control
• controlled appetite

3. Apples

We all have heard that ‘An apple a day keeps the doctor away’. But, did you know that they are also a rich source of prebiotics? It consists of pectin, a soluble fiber that accounts for most of the apple’s total fiber content.

The pectin in apples has prebiotic benefits which could promote healthy gut microbiota, decrease inflammation, and obviate weight gain.

In addition to their prebiotic benefits, apples also improve heart health and reduce your risk of asthma and other pulmonary disorders.

4. Cocoa

It is an undeniable fact that most of your favourite chocolates are made of cocoa. Not only this, they are also super delicious and healthy as they are rich sources of polyphenols such as flavanols, which provide antioxidant and anti-inflammatory effects. They thus lead to growth of beneficial gut bacteria while reducing the growth of harmful bacteria.

5. Flaxseeds

If you haven’t included flax seeds in your pre-breakfast routine, please do them right now. They are incredibly healthy and a great source of prebiotics.

Consisting of fiber, they promote healthy gut bacteria, encourage regular bowel movements, and reduce the amount of dietary fat you digest and absorb. Due to the presence of phenolic antioxidants, flaxseeds also contain anticancer and antioxidant properties and play a vital role in regulating blood sugar levels.

6. Wheat Bran

If you haven’t heard about this, you must read on to know about its amazing benefits. Wheat bran is the external layer of the whole wheat grain and is an excellent source of prebiotics.

It is known to reduce digestive problems such as gas, cramping, and abdominal pain. It consists of a special type of fiber made of arabinoxylan oligosaccharides (AXOS) which has antioxidant and anticancer effects.

7. Onions

Rich in antioxidants, prebiotics, and flavonoids — onion can help prevent cancer and other chronic diseases. Just like garlic, it also contains inulin and FOS, which can strengthen your gut and immune system. Onions when added to cooked dishes like soups, stews, and main courses amplify the flavour and can also be eaten raw in dishes like salads.

Furthermore, onions have antibiotic properties and can prove to be extensively beneficial for your cardiovascular system too.

8. Bananas

Bananas are not just a delicious fruit but also a rich source of vitamins, minerals, and fiber. If you take some unripe bananas, the starch present in the has prebiotic effects.

For all the fitness freaks out there, you must know that one medium-sized banana (about 7 to 8 inches long) is only 105 calories and contains approximately 3 grams of fiber and 422 mg of potassium.

To have your dose of prebiotics, you can add one green unripe banana to Greek yogurt to have it as a dessert. If not this, you can also opt in for a banana smoothie with yogurt and honey.

9. Barley

A popular cereal grain, barley contains 2–20 grams of beta-glucan per 100 grams. Beta-glucan is a prebiotic fiber which is known to promote the growth of good bacteria in your digestive ecosystem. It is also known to lower total and LDL (bad) cholesterol and hence reduce the risk of cardiovascular disease.

Now that you are reading about it, you must also know that a study confirmed that barley beta-glucan improved metabolism in mice through both suppression of appetite and betterment of insulin sensitivity.

Not to miss, barley is rich in selenium which helps with thyroid function, provides antioxidant benefits, and improves your immune system manifold.

10. Yacon Root

We are sure that you might not have heard about it. So, here you go!

Yacon root is a vegetable which is very similar to sweet potatoes. It is rich in fiber, prebiotic FOS and inulin.

The inulin present in yacon has the following benefits:

• improve mineral absorption
• reduce constipation
• enhance the immune system
• regulate blood fats
• improve gut bacteria

Yacon also comprises phenolic compounds which take credit for its antioxidant properties.

So, now that you have a list of 10 prebiotic food items that you must shop for next time in grocery, do not forget to include seaweed, jicama root, asparagus, leeks etc. as they are also rich in prebiotics.

Also, you must have read that all these food items directly affect your gut health. So, how about taking a gut DNA test to analyze how the food that you eat affects you. Still trying to understand what exactly it is.? Let us help you!

Bione’s MyMicrobiome Test is a gut DNA test designed to optimize your gut health & diet. Based on your unique gut analysis, you get personalized diet recommendations and nutrition charts.

About Bione

With the prime aim of offering personalized genetic and microbiome testing services in India, Bione has been educating people about the health benefits of genetic and microbiome testing right from its inception. The company has been co-founded by Dr Surendra K Chikara, who is a well-known genomicist with an experience of over two decades in Applied Genomics, Clinical Genetics & Medical Exome Sequencing. With an avowed aim of making preventive healthcare a normal part of everybody’s lifestyle, we put the latest technology in use to deliver best insights about your body.