5 FOOD SOURCES OF PREBIOTICS
Prebiotics are naturally found in legumes, vegetables and fruits. Here are a few foods that are high in prebiotic fibres:
Oats: They contain a lot of beta-glucan fibre and resistant starch. Beta-glucan from oats results in healthy gut bacteria, lower LDL cholesterol, better blood sugar control, and reduced cancer risk. A Tufts University study found that oats offer antioxidant and anti-inflammatory protection due to their phenolic acid content.
Bananas: Unripe bananas contain inulin and are also high in resistant starch. They increase healthy gut bacteria and reduce bloating.
Onions: Fructooligosaccharides (FOS) in onion strengthens gut health and boosts the immune system by increasing nitric oxide production in cells.
Garlic: This Indian kitchen staple promotes the growth of beneficial bifidobacteria in the gut and prevents growth of disease-promoting bacteria. Scientists have found that garlic reduces the risk of heart disease and has anti-oxidative properties and antimicrobial effects.
Apples: An apple a day truly keeps the doctor away. Around 50% of apple’s fibre content comes from pectin which increases butyrate and feeds the beneficial gut bacteria. Combined with polyphenol antioxidants present in apples, they improve digestive health, apart from decreasing levels of LDL cholesterol and reducing the risk of cancers.
A study by the Fundamental Research Laboratory in Japan found that apple polyphenols regulate fat metabolism with relatively high body mass index.
