Prebiotics are a type of fiber that the human body cannot digest.
They serve as food for probiotics, which are beneficial microorganisms living in your gut.
Without a steady supply of prebiotics, our gut bacteria will eat the protective mucous
layer in our gut.
This thin mucous membrane is your first line of defence against invasion of potential harmful
compounds.
So, if we truly want to improve our overall health, it's important to take good care of
our digestive system and its microbiota.
And one of the best natural ways to do so is by adding prebiotic-rich foods into our
diet.
In today's video we'll be going over the six best foods you can eat to support your gut
health.
Be sure to watch until the end because there's one food rich in prebiotics that not too many
people know about.
So, if you're ready, let's get into it.
Your gastrointestinal tract likely needs your help.
That’s right, your gut.
Your gut is essentially just a tube that transfers nutrients to your whole body.
When was the last time you thought about your digestive system?
Gut health is crucial to overall wellness, yet we often don’t take very good care of
it.
What might sound more familiar are symptoms of an unhealthy gut, such as:
constipation, abdominal bloating, diarrhea, gas and stomach cramps.
These digestive issues torment a large portion of the population, you are far from alone.
In fact, in the United States alone, it is estimated that more than 3 million people
suffer from Inflammatory Bowel Disease (IBD).
Our gut health can be alleviated to some extent through simple lifestyle changes and in more
extreme cases - medication.
But before jumping straight to meds as a solution, try thinking about lifestyle changes in the
form of prebiotic foods.
Our gut health is a combination of multiple factors, but most importantly is the balance
between bacteria and good yeast that are beneficial to our digestive system.
First, let's talk about Probiotics vs Prebiotics.
What's the difference?
Probiotics are alive!
These are usually bacteria and yeast.
They aid digestion and have other health benefits.
Good sources are: Yoghurt, kefir, buttermilk, aged cheese, sauerkraut, kimchi, sourdough
bread, miso, tempeh, kombucha, beer and wine
Prebiotics are simply a form of fiber that serve as food for probiotics.
Prebiotics are not digested by human enzymes and work to nurture your friendly microorganisms.
These fibers help create a hospitable environment within which gut-friendly bacteria can develop
properly and thrive.
This means increased energy and better moods because our gut is functioning properly.
Recent studies show that prebiotics can help improve sleep and reduce stress.
Prebiotics are rich in FOS.
FOS, or Fructooligosccharides are sugars which naturally occur and facilitate healthy and
regular bowel movements.
These foods not only help relieve constipation, but can also help balance out gut bacteria.
Now let's dive into the 6 Prebiotic Foods that are rich in FOS.
Number 6.
Raw Chicory Root.
66.4% prebiotic fiber by weight.
The “king” of prebiotic fiber, is composed of roughly 65% prebiotic fiber by weight.
Chicory roots can be boiled and the leaves (endive), buds, and roots can be eaten like
a vegetable.
Number 5.
Bananas.
1% prebiotic fiber by weight.
Bananas are the cheapest and most widely available prebiotic source.
They don’t have the highest content of FOS compared to the other foods on this list,
but they are definitely the most convenient and a great addition to a smoothie.
Number 4.
Raw Dandelion Greens.
24.3% prebiotic fiber by weight.
Dandelion Greens are a rich source of prebiotics, and a great addition to salads or perhaps
in a super prebiotic smoothie with a banana.
Number 3.
Raw or Cooked Onions.
8.6% prebiotic fiber by weight.
Onions are a good source of prebiotics and super simple to add into your diet.
If you can help it, stick to raw onions for the best effect on your gut health.
Onions diced into your chilli or strung into your salad will add a nice kick to any meal.
Number 2.
Raw Jerusalem Artichokes.
31.5% prebiotic fiber by weight.
Jerusalem artichokes are very high in prebiotic fibers, and will help clear up any constipation
issues.
Despite it’s name, it grows wild in North America and has a very sweet taste.
Yet another great way to sweeten up your salads.
Number 1.
Raw Garlic.
17.5% prebiotic fiber by weight.
Garlic is perhaps the tastiest source of prebiotics.
This lovely little onion genus is a great way to add flavor to almost any dish.
You can never have too much garlic!
Here's the bottom line...
These percentages don’t tell the full story however.
For instance, although bananas only have 1% prebiotic fibers by weight, all you have to
do is eat 100 grams of banana to get 1 gram of prebiotics.
A general rule of thumb is to try to get at least 4 grams a day of prebiotics.
As you age, your gut health will naturally decline.
Your good bacteria and yeast balance will begin to wane.
For this reason it is recommended you up your prebiotic intake from 4 grams up to 8 grams
a day.
There you have it - the 6 best prebiotic foods you can add to your diet today.
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Which of these prebiotic foods is your favorite?
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