10 Plant Based Prebiotic Foods for a Healthier Gut
Are you familiar with the term “prebiotics?” No? How about probiotics? See, probiotics are commonly discussed due to their health benefits - but what you probably didn’t know is that PREbiotics are just as important when it comes to developing a healthier gut.
Prebiotics are plant fibers that stimulate the growth of healthy bacteria in the digestive tract. While probiotics are the living strains of bacteria in your digestive system, prebiotics are essentially their food.
By adding prebiotic foods to your diet, you can reduce your risk of developing an autoimmune disease and gut infections, boost your weight loss, balance your metabolism, support brain function and bone health, and boost your mood! Also, you can add prebiotics to your diet easily, they’re found in many fruits and veggies - especially those with complex carbs. For those who want to take a supplement with both pre & probiotics in them, I love Neobiome.
Here’s a few prebiotic foods that I recommend for a healthier gut:
#1. Spinach
If you know me, then you know I’m a girl for greens. In addition to vitamin K, vitamin C, and phytochemicals, spinach also protects your gut health! It works through a specific sugar molecule that spinach contains that works to feed the good bacteria, creating a protective barrier between it and the bad bacteria.
#2. Oats
Adding oats to your diet will help add those beta-glucans, a form of soluble fiber that feeds your gut, and boost your gut health. Additionally, oats will help improve insulin sensitivity and lower your LDL cholesterol - and you can easily sneak it into a fruit smoothie!
#3. Garlic
Garlic is an essential add to your diet for a healthier gut. It’s antimicrobial properties and high levels of inulin help to remove bad bacteria and increase the good bacteria! Even adding it as a simple seasoning will greatly improve your digestive health.
#4. Onion
You probably won’t be biting straight into an onion anytime soon, but onions are one of the best sources of prebiotics. Onions contain a soluble fiber (like oats) that are a natural source of inulin that the gut uses to increase good bacteria. Plus, onions are rich in antioxidants and flavonoids which help prevent cancer and some chronic diseases.
#5. Bananas
Not only does this delicious fruit help repair muscles, is potassium-rich, and is shown to reduce bloating, but it’s also an excellent source of prebiotics! Bananas contain clusters of fructose molecules that feed your beneficial bacteria AND it’s super easy to grab an on-the-go snack.
#6. Flaxseeds
Composed of carbohydrates, protein, fat, fiber, vitamins, and minerals, flaxseeds are another great source of prebiotics. The fiber in flaxseeds are both soluble and insoluble, which promotes good bacteria and regular bowel movements! They’re also filled with phenolic antioxidant properties that contribute to fighting cancer and regulating blood sugar levels.
#7. Seaweed
Did you know that seaweed is a great source of prebiotics? Seaweed may provide many health benefits including growing healthy gut bacteria, boosting your immune system, and reducing the risk of colon cancer. Seaweed also contains high levels of antioxidants which improve your immune system! We love eating raw nori!
#8. Apples
Ever heard of the saying, “an apple a day keeps the doctor away?” Well, they’re not exactly wrong. Apples help rebalance your gut bacteria because they’re FILLED with prebiotic benefits. Additionally, they’re known to reduce LDL cholesterol, boosting your metabolism and improving your overall well-being.
#9. Leeks
Leeks are an excellent source of prebiotics! They work similarly to garlic and onions as they contain the same fiber, inulin. On top of that, leeks are good for bone health since as they enhance your calcium absorption.
#10. Dandelions
I’m not telling you to go eat all the weeds in your garden, but dandelions are packed with antioxidants, vitamins, minerals, fiber, and are an amazing source of prebiotics! They also protect against obesity, depression, and immune diseases. We love eating dandelion greens and making tea out of the flowers from our backyard!
How to Add Prebiotics to Your Diet for a Healthier Gut
While some prebiotic foods are perfect for a grab-and-go snack, others will require you to get a bit craftier! If you’re searching for recipes to boost your health, you can find some on my blog, or on my instagram @theherbanfarmacy!
Gut health doesn’t just have to do with what you eat! You can also join in on The Holistic Entrepreneur Society and discover a better way of eating and living holistically overall which makes a difference to your gut!
