Many publications recommend eating more fruits and vegetables to feel healthier and fuller. The USDA recommends 2 1/2 cups of vegetables and two cups of fruit per day for the average adult. Have you ever wondered why fruits and vegetables are recommended for a healthier life rather than other plant-based items like grains or nuts? Fruits and vegetables are low in calories and fat, high in water, and have a wide variety of different natural vitamins and minerals. They also contain a high amount of fiber. As previously discussed, fiber is not digested and helps support weight loss and maintaining a healthy weight. Fiber comes in two different forms—soluble and insoluble. Soluble fiber (which is the most studied) can also be called a prebiotic.
Simply put, a prebiotic is any plant fiber. Since it is not digested, it passes through the digestive system and is used by good bacteria (probiotics) as food. This “food” promotes the growth of probiotics and crowds out bad bacteria so that they do not attach on to the digestive track.
It is sometimes thought that pro and prebiotics must be consumed together to be effective. This is not the case. The good bacteria already in the digestive track will use any prebiotic that it meets for further growth.
In addition to helping probiotics grow, prebiotics help the body absorb calcium and magnesium. This helps strengthen bones. They also change the rate at which foods cause spikes in blood sugar (i.e., it has a low glycemic index) which helps reduce the chance of developing diabetes. Studies have shown that it might help prevent obesity. Prebiotics also helps the body digest food faster, so it spends less time in the digestive system thus relieving constipation.
Prebiotic benefits extend beyond the digestive system. One study shows that it helps reduce stress and anxiety.
There are many different types of prebiotics. These include: Galactooligosaccharides (GOS), Fructooligosaccharides (FOS), Oligofructose, Inulin, and Gum Acacia. Amongst inulin, the most common sources in food and beverage products are Agave, Jerusalem Artichoke, and Chicory Root Fibers. Prebiotics will show up within the generic group of “dietary fiber” within “total carbohydrates”. Keep in mind that dietary fiber incorporates both soluble and insoluble fiber. So, if deciding to incorporate specifically prebiotics into the diet, look at the ingredient statement to see which one(s) are a type of prebiotic.
Prebiotics occur naturally from real food--mostly fruits, vegetables, and whole grains. Below is a list of common foods that contain prebiotics:
asparagus
onions and leeks
tomatoes
garlic
oats
honey
bananas
wheat, barley, and rye
peas
beans
chia seeds
artichokes
How much fiber do you incorporate into your diet? Does it include the addition of prebiotics?
Any suggested products are purely the writer’s own opinion and does not imply affiliation with the brand.