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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Prebiotics are types of dietary fibres that serve as food for the beneficial bacteria in our gut. They can be found in various plant-based foods and provide numerous health benefits.
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Sources of prebiotics include leeks, chicory, Jerusalem artichokes, garlic, onions, wheat, oats, and soybeans. Incorporating these foods into your diet can help ensure an adequate intake of prebiotics.
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Lets explore some of the science-backed health benefits of prebiotics.
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Prebiotics act as fuel for beneficial gut bacteria, stimulating their growth and promoting a balanced gut microbiome. This improves digestion, nutrient absorption, and overall gut health.
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Prebiotics can help reduce LDL (bad) cholesterol levels and promote the production of HDL (good) cholesterol. This can contribute to better cardiovascular health.
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Prebiotics play a crucial role in maintaining a healthy colon by supporting the growth of beneficial bacteria that contribute to a well-functioning digestive system and reducing the risk of colon-related conditions.
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Prebiotics can increase feelings of fullness, regulate appetite hormones, and enhance the metabolism of fats, thus supporting healthy weight loss or maintenance.
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Prebiotics have anti-inflammatory properties and can help reduce systemic inflammation in the body. This can be beneficial in managing chronic inflammatory conditions and promoting overall well-being.
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A healthy gut microbiome supported by prebiotics positively influences the immune system, promoting a stronger defence against infections, allergies, and autoimmune disorders.
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Prebiotics may improve insulin sensitivity and reduce post-meal spikes in glucose. This can be especially beneficial for individuals with diabetes or those at risk of developing it.
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Incorporating prebiotic-rich foods into your diet can be a valuable addition to support your overall health and well-being. Remember to consume a diverse range of plant-based foods to to enjoy different types of prebiotics.
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