7 Best and easily available prebiotic food items that you should include in your diet

Prebiotics are a type of fibre that helps our guts and improves digestion. They feed the bacteria in gut and in turn, leads to the production of vital nutrients for our colon. This is not all, the short-chain fatty acids get absorbed into the bloodstream and improve metabolic health as well. 

Also, weight watchers should consider including these food items as they promote weight loss. Also, one should not get confused between prebiotics and probiotics. Probiotics are beneficial and healthy bacteria, while prebiotics is food for these bacteria. Today we have listed out some of the best food items which are rich in prebiotics. Read on to know more.

1. Garlic

Garlic is one of the superfoods that we all should include in our diet for a healthier body. The herb acts as a prebiotic as it promotes the growth of  Bifidobacteria in the gut. It also prevents the production of disease-promoting bacteria. Aside from digestions, its consumption also helps to reduce the risk of heart ailments, asthma and cancer among others.

2. Onion

Onions have a nutrient called FOS and the same promotes gut flora and also helps to break down fats. This is not all, these root bulbs are also rich in flavonoid quercetin and the same helps us to keep many diseases at bay. 

3. Bananas

Bananas, as we know, are loaded many nutrients including prebiotics. Bananas, especially the unripened one are high in resistant starch and the same has prebiotic effects. The fibre in bananas promotes the growth of healthy gut bacteria and the same reduces bloating.

4. Oats

Oats are packed with beta-glucan fibre and resistant starch. Beta-glucan from oats has been helping in the growth of healthy gut bacteria. Aside from digestion, it also helps to lower LDL cholesterol, manage blood sugar and also reduces cancer risk. The same is also antioxidant and anti-inflammatory properties as well.

5. Apples

50% of the fibre content of apples come from Pectin and this type of fiber has prebiotic benefits. The pectin content also leads to the production of butyrate which feeds the beneficial gut bacteria and decreases the production of harmful bacteria. The fruit is also rich in polyphenol antioxidants and the same have many health benefits.

6. Flaxseeds

Flaxseeds are also considered as one of the superfoods as they are rich in many nutrients and help to promote overall health. he fibre content helps in the production of gut bacteria, promotes bowel movements and reduces the amount of at you digest and absorb. 

7. Cocoa

Cocoa beans are also super healthy. They are the powerhouse of flavanols. And the flavanol has great prebiotic benefits.