Most people have heard about probiotics and the benefits they provide for digestive and immune health.

Probiotics are live microorganisms, mostly bacteria, that have many health benefits for the body when included as part of the diet. They support a healthy gut microbiota, giving the digestive system the right kind and right amount of healthy bacteria.

However, don’t confuse probiotics with prebiotics. Prebiotics can also be included as part of a healthy diet to boost the effectiveness of probiotics.

What are prebiotics?

Prebiotics are a kind of dietary fiber that feeds the healthy bacteria (probiotics) living in the gut. They are found in some carbohydrates, mostly fiber that the body cannot digest.

Prebiotics work like fertilizer to stimulate the growth of healthy gut bacteria. These bacteria use prebiotics (foods with indigestible fiber) as fuel for fermentation.

Prebiotics make it possible for gut bacteria to produce nutrients that are important for colon cells. These nutrients can lead to a healthier digestive system, improved metabolic health, and stronger immunity.

Some of the nutrients produced by gut bacteria include short-chain fatty acids. These fatty acids can then be absorbed into the bloodstream and aid in improving metabolic health.

Studies have identified several processes that are facilitated by these fatty acids. These processes affect the regulation of metabolism, inflammation, and play a role in preventing disease.

How does diet affect gut microbiota?

Diet quality and the foods we choose to eat most greatly affect the balance between good and bad bacteria in the gut. Different foods can produce different outcomes in the makeup of the gut microbiome.

For example, a diet high in saturated fat and sugar may have a negative effect on gut bacteria, contributing to insulin resistance and other metabolic health conditions. Imbalances of gut bacteria are also associated with a higher body mass index (BMI).

Over time, a diet high in fat and sugar fosters the growth of the wrong bacteria. Soon enough there are few good bacteria left to protect the gut. This often results in poor digestive health, decreased immunity, and other health conditions.

A diet that is rich in fruits, vegetables, and whole grains, while limiting foods that are highly processed and high in fat and sugar, is best for overall health. Notice that fruits, vegetables, and whole grains all have one thing in common – they contain fiber!

Best dietary sources of prebiotics

While most fiber-containing foods function as prebiotics, studies suggest that the following foods contain have a significant prebiotic effect on gut health:

Garlic

Garlic is a flavorful vegetable with antioxidant, anti-inflammatory, and lipid-lowering capabilities. It is known for its numerous health benefits. Garlic also acts as a prebiotic by facilitating the growth of Bifidobacteria in the gut. It has also been shown to prevent harmful bacteria from growing in the digestive system.

Onions

Another flavorful vegetable from the bulb family that acts as a prebiotic is onions. Onions are high in inulin and fructooligosaccharides (FOS). FOS are short fructose chains that enhance the gut flora, help with fat metabolism, and support the immune system.

Inulin is a soluble fiber, which feeds the good bacteria in the gut, such as Bifidobacteria and Lactobacillus.

Leeks

Much like garlic and onions, leeks are an insulin-containing bulb, which gives them prebiotic properties. Leeks support healthy gut flora and help with fat metabolism.

Asparagus

Asparagus is a vegetable that is a great source of prebiotics and antioxidants. Asparagus contains inulin (see a pattern here?) which can help with digestive health and regulating blood sugar levels in the body.

Bananas

Bananas are high in fiber, which serves as an important source of fuel for healthy gut bacteria. Not only do bananas contain fiber, they also contain vitamins and minerals that are essential to health. Bananas contain inulin, too, which we know can feed beneficial bacteria and help improve digestion.

Barley and Oats

Barley and oats contain high levels of beta-glucan, a prebiotic fiber that promotes the growth of beneficial bacteria in the gastrointestinal tract. Higher intakes of beta-glucan have been associated with lower total cholesterol and LDL (bad) cholesterol levels. Diets rich in beta-glucans can also reduce the risk of heart disease and improve blood sugar control.

Apples

The saying goes, “an apple a day keeps the doctor away,” and this may be because of its high fiber content that can improve digestive health.

Apples are high in fiber, particularly pectin, which has prebiotic benefits. A study performed in rats found that the pectin in apples could promote beneficial gut bacteria, decrease inflammation, and help with weight management.

Pectin increases the amount of short-chain fatty acids that supply food for healthy gut bacteria and reduces harmful bacteria from colonizing in the digestive system.

Cocoa

Cocoa is a wonderful and delicious source of antioxidants, particularly flavonols. Flavonols have been shown to increase the number of healthy bacteria in the gut and inhibit the growth of unhealthy bacteria.

Cocoa can be added to smoothies and oatmeal for a healthy dose of prebiotics. Be careful though – the benefit comes from cocoa alone, not processed chocolates that contain added sugar and fat.

Flaxseed

Flax seeds are pretty commonly known for their health benefits due to their antioxidant and anti-inflammatory properties. Additionally, they function as a prebiotic. Flax seeds contain fiber which serves as fuel for healthy bacteria. This promotes a balanced microflora and prevents the growth of harmful bacteria. Flax seeds also promote regular bowel movements and possibly reduce the amount of dietary fat that is digested and absorbed.

Fiber supplements

In an ideal world, everyone would get the nutrients they need from real food. But let’s face it, sometimes we need a little help from supplements. A fiber supplement can help increase the amount of fiber in the diet and support healthy gut flora.

One scoop of Organic Naked Fiber contains 5 grams of fiber from the baobab fruit, which is rich in prebiotics. It’s a great way to get an added boost of fiber, support digestion, and overall health.

What it’s all about

Prebiotics and probiotics work in harmony to promote digestive health and strengthen immunity. Think of prebiotics as the fertilizer that fosters the growth of healthy gut bacteria.

Diet quality greatly affects gut health and immunity. A diet that is high in sugar and fat has a negative effect on the gut microbiome. Diets such as these can cause an overgrowth of harmful bacteria and hinder the growth of beneficial bacteria.

Consume a diet high in prebiotic-containing foods for optimal digestive and overall health. Prebiotics are found in foods that are high in fiber like fruits, vegetables, and whole grains. If you don’t get enough fiber in your diet, you can try adding a fiber supplement for additional support.