Prebiotics and Why They Are Essential for a Healthy Diet

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.

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.

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 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.