Prebiotics and Why They Are Essential for a Healthy Diet

Find out what foods you should eat to get essential prebiotics and why you need prebiotics in the first place.

July 14, 2022

By: Leesa Morales, MScN

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Photo By: Leesa Morales

Why You Need Prebiotics

You may be familiar with the beneficial effects of probiotics, but if you haven’t yet learned about how prebiotics contribute to a healthy microbiome, we’ve got the answers for you here, along with seven wholesome foods to start adding to your plate.

Not to Be Confused With Probiotics

First, it’s important to understand the difference between prebiotics and probiotics. Probiotics are beneficial bacteria that live in the gut and have a positive impact on our health. Having a diverse and abundant population of probiotics may improve intestinal health, immune response, cholesterol regulation and cancer prevention, according to a recent review in ISRN Nutrition.

What Are Prebiotics?

Prebiotics are certain types of indigestible sugars and fibers from our diet that can be fermented in the colon and become a food source for probiotics. Yes — the beneficial bacteria in our gut actually need nourishment to survive (and thrive!) just like we do. A couple of prebiotics you may begin to hear about include: resistant starch, fructooligosaccharides, inulins and oligosaccharides. Studies suggest prebiotics may have the potential to improve sleep, improve mineral absorption, especially calcium and magnesium, and potentially lower the risk of cancer. It has also been confirmed that probiotic supplementation works better in the presence of a prebiotic.

Asparagus

Asparagus is rich in inulin, a type of fermentable fiber that feeds Bifidobacteria and Lactobacillus, two major classes of probiotics in the gut. You may be used to grilling asparagus, however cooking may affect the amount of inulin present, so try to eat it raw instead for the prebiotic benefit. Chopped raw asparagus lends the perfect gentle crunch to salads and is my favorite way to enjoy these vibrant green stalks.

Garlic

Enhance the flavor of your dishes and support your probiotic microflora with one of the most loved spices — technically, a root vegetable — on the planet. A recent study shows that the inulin in garlic may promote the growth of L. acidophilus, a probiotic whose health benefits range from normalizing cholesterol levels, immune system stimulation and anti-cancer effects.

Dandelion Greens

Dandelion greens may not be available on your everyday grocery store shelf, but they are worth the trip to a natural foods store or farmer’s market! These tender green leaves with red stalks are actually from the same plant as a dandelion flower, and in addition to being rich in vitamin A, vitamin K, calcium, iron, and magnesium they also contain prebiotic inulin fiber, which may help curb the growth of pathogenic bacteria, reduce obesity and prevent osteoporosis.

Jicama

Jicama is a fibrous root vegetable with a papery brown skin and a crisp, starchy, interior that tastes reminiscent of an apple, though not as sweet. Traditionally from Mexican cuisine, you can typically find fresh jicama from the produce section of the grocery store, either whole or sliced into sticks. It is absolutely delicious straight from the refrigerator with a squeeze of lime and sprinkle of cayenne pepper. The skin is tough, so you’ll want to cut it off before enjoying. The prebiotic fiber from the inulin in jicama may exhibit anti-diabetic effects and specifically be able to lower the effects of type-2 diabetes.

Red Seaweed

Red seaweed has a variety of culinary names and uses, and may benefit your microbiome as much as your cooking. In a recent study from the medical journal “Marine Drugs,” researchers verified the ability of red seaweed’s naturally occurring agar-based sugars to ferment in the colon, thus becoming a digestible food for probiotic bacteria native to the gut. “Dulse” flakes can be used as a mineral-rich salt replacement to season rice, fish and vegetables. “Agar-agar” is a jelly-like substance derived from red seaweed that can be used as a vegetarian gelatin replacement. “Irish Moss” is typically a dried powder that can be used as a natural vegetarian thickener, and “Sea Moss Gel” can be consumed as a supplement or added to smoothies. Most of these forms of red seaweed are readily available in the Asian section of the grocery store, at a natural health food store or online retailer. Where red seaweed grows is important — try to source from brands that specifically mention the Atlantic Ocean, where it is less likely to be contaminated from heavy metals and pollutants.

Leeks

Leeks and scallions contain a variety of prebiotic sugars known as oligosaccharides, which feed the Lactobacillus family of probiotics. The effect of eating these vegetables may be significant enough to alter the composition of the microbiome and prevent obesity, according to a recent study in Archives of Public Health.

Red Onion

Red onions are rich in the type of prebiotic fiber known as inulin-fructooligosaccharides, which may inhibit various pathogenic bacteria from entering the gut, helping to prevent infections and also stimulates the growth of beneficial lactobacilli bacterium. For a delicious crunch and zesty flavor, add red onions as a garnish to sandwiches, salads, chili and burgers.

Flaxseed

Many dietary and lifestyle factors can actually harm the growth and survival of our beneficial microflora, which is why it’s important to continue to feed them with prebiotic-rich foods. Flaxseeds are one of the most well researched for their protective effect and ability to improve the growth of Lactobacillus and Bifidobacterium bacteria.