Which Prebiotic Foods Should Be Consumed?

Author: Mark Velov Time for reading: ~1 minutes Last Updated: August 08, 2022

Which Prebiotic Foods Should Be Consumed?

CHAPTERS (Table Of Contents)

Among the prebiotic foods that are good for the gastrointestinal tract are legumes, some nuts, fruits and vegetables.

Prebiotic foods improve digestion, stimulate the intestinal tract and good bacteria. In the list below you will find those that are recommended to be consumed often. Fruits, vegetables, legumes and some nuts are included.

Among the vegetables high in prebiotics are:

Chicory and Jerusalem artichoke

Chicory root is rich in inulin, prebiotic fiber and antioxidants . It helps digestion and relieves constipation. Artichokes are high in fiber but low in carbohydrates. It has a low glycemic index, which helps maintain blood sugar levels. Its consumption helps increase the good bacteria in the intestines.

Garlic and onions

Garlic is another source of prebiotics that promotes beneficial intestinal bacteria due to its content of vitamin B6 and fiber. Onions have antioxidant properties, which help digestion and increase beneficial bacteria. Leek is also present here.

Legumes

Chickpeas are a legume that is a good choice for people who want to increase their prebiotic intake. It is rich in proteins, iron, B vitamins. Another type of legume is the bean, which stimulates the good intestinal bacteria. It is high in protein and an excellent source of potassium. Last but not least is the lens, which improves digestion.

Fruits

Fruits high in prebiotics include bananas, apples, watermelon and grapefruit. Bananas are good for the intestines because they contain fiber that helps digestion. Apples have antioxidant properties, which makes them extremely beneficial for the heart, brain and lowering cholesterol . Their prebiotic properties nourish the good bacteria and fight the harmful ones.

Watermelon and grapefruit are other fruits rich in vitamins and prebiotics. Watermelon contains water, which makes it useful for hydration , and grapefruit contains fiber that is beneficial for intestinal health.

Cereals

Oats and barley are good for health because they have antioxidant and anti-inflammatory properties . They contain fiber that stimulates the intestinal flora. Almonds are also natural prebiotics because they contain fiber but also a large amount of calcium. Other nuts with high levels of protein, fiber, vitamins and minerals are pistachios. It is an excellent source of prebiotics that stimulate the good bacteria in the gut.