Probiotics are the valuable good bacteria in your gut we are all interested in owning & nurturing. But who is feeding these fellows? Why prebiotics, of course. We must eat prebiotics to make sure our trusty squad of probiotics doesn't go hungry. So where are the pre folks found? According to Harvard Health, in hard-to-digest, high-fibre plant-based foods like bananas etc. Read on.
With a rich, earthy taste similar to coffee, it is often preferred to coffee, being a caffeine-free alternative. WebMD says it has beneficial prebiotic fibre and is also known for its antioxidant properties. Frequently its fibre extract is included in processed foods to enhance their dietary fibre levels.
Johns Hopkins Medicine states that prebiotics are found in fibre-rich foods like sweet potatoes, garlic, whole wheat pasta.
Pectin is a polysaccharide or soluble fibre commonly found in fruits, with raw apples being a particularly rich source, says Healthline, thus making apples a source of prebiotics. Pectin has other benefits. Its fibre solves constipation and it is believed that it might have a role in lowering your bad cholesterol or LDL; research is on.
Rich in nutrients like vitamins, minerals and also, crucially dietary fibre, they naturally contain a bit of inulin, a prebiotic compound, says WebMD. That supports the growth of beneficial gut microbes. Whether eaten fresh or prepared in dishes, bananas are a versatile, gut-friendly food.
Says the National Institutes of Health: 'Soybean oligosaccharides are potential prebiotics that may be used to improve immune function'. Packed with plant-based protein along with the oligosaccharides, soybean has always been a wonder legume.
Mayo Clinic informs that artichokes are excellent sources of prebiotic fibre, especially Jerusalem artichokes, which are inulin-rich, the powerful prebiotic that promotes the growth of healthy gut microbes. Canned/bottled artichokes, easily available in India, retain their prebiotics. Kale and unripe papaya too, according to ScienceDirect.
A nutrient-dense vegetable, it's naturally high in prebiotic fibre, particularly inulin which is the special food source for probiotics allowing them to thrive, states Harvard Medical Health.