So last week we discussed some PRObiotic foods. Let’s look at some PREbiotic foods. These are types of dietary fiber that feed the good bacteria in your system. This helps produce nutrients for colon cells and aids in digestion. Some also have fatty acids that are nutrients absorbed to improve metabolic health.
Here are some examples of PREbiotic foods:
I remember my grandpa using this as a coffee substitute. I never could get used to the flavor but it can be made into a drink. This helps relieve constipation. It can also cause diarrhea as I have had happen from this being in some healthy granola bars.
Again, I remember grandpa picking these from his yard. This also helps reduce constipation.
These are not like regular artichokes. These are more like a tuber that looks a little bit like ginger. These also increase friendly bacteria in the colon.
Now you are talking! Garlic promotes good bacteria and can also be taken in the form of extract.
This helps with the body’s flora and helps breakdown fat.
These belong to the onion and Garlic families so they have the same benefits.
This helps the good bacteria and also has anti-inflammatory properties.
These are rich in vitamins, minerals, fiber. Unripe bananas also have resistant starch which is good as well.
This cereal grain has prebiotic fiber and also helps with LDL cholesterol.
Another healthy grain hight in fiber. Oatmeal slows digestion to help control appetite.
Apples are 50% fiber. The pectin also has prebiotic effects, as well as anti-inflammatory and is antioxidant.
This is a yam-like tuber also known as elephant yam. It is 40% fiber.
Cocoa beans have flavanols and beneficial cardiovascular effects.
This root is more common in Japan.
The fiber is 20-40% soluble and has a lot of cellulose and gums. Vegans make “eggs” from flaxseeds and water the properties of the gums work so well.
These are similar to sweet potatoes.
Low in calories, high in fiber, jicama also lowers blood sugars, helps digestive health.
This is the outer layer of whole wheat grain. the fiber content, known as AXOS is about 64-69%.
This isn’t eaten by much more than fish but maybe we get benefits from the fish? The fiber contents is water soluble.
Get your prebiotic on!