When it comes to promoting a healthy gut, prebiotics play a vital role. These are types of dietary fiber that nourish the beneficial bacteria in our digestive system, helping them thrive and support our overall well-being. It’s no wonder that doctors often recommend incorporating foods rich in prebiotics into our daily diet. In this article, we will explore the top 10 foods with the highest prebiotic content that doctors commonly recommend.
We are increasingly aware of the importance of the stomach and intestinal microbiota and its impact on our health. Many diseases today are caused or increased by having an unstable microbiota, preventing the patient’s proper recovery. Because of this, many doctors prescribe probiotics and prebiotics as part of medical treatments, either in the form of a dietary supplement or food to be incorporated into the daily diet. While yogurts were thought to be the foods richest in probiotics and prebiotics, a study conducted by Cassandra Boyd, a graduate student at San Jose University in California, United States, and assisted by her professor, Dr. John Gieng has revealed the foods that contain the most prebiotics and that we can eat every day. This study will be presented at the American Society for Nutrition’s annual conference, Nutrition 2023.
Dandelion Greens (155-243 mg/g)
Dandelion greens are not only a vibrant addition to salads but also a great source of prebiotics. With a high prebiotic content ranging from 155 to 243 mg per gram, these greens provide ample nourishment for the beneficial bacteria in our gut. Including dandelion greens in our diet can help maintain a healthy digestive system.
Jerusalem Artichoke (210 mg/g)
Jerusalem artichoke, also known as sunchoke, is a root vegetable packed with prebiotics. With a remarkable prebiotic content of 210 mg per gram, Jerusalem artichokes are known for their ability to support the growth of beneficial gut bacteria. Including this versatile vegetable in our diet can contribute to a thriving gut microbiome.
Garlic (191-193 mg/g)
Garlic is not only a flavorful addition to various dishes but also a fantastic source of prebiotics. With a prebiotic content ranging from 191 to 193 mg per gram, garlic helps nourish the beneficial bacteria in our gut. Adding a clove or two of garlic to our meals can provide numerous health benefits.
Leeks (123-128 mg/g)
Leeks, with their mild onion-like flavor, are another excellent source of prebiotics. They contain a prebiotic content ranging from 123 to 128 mg per gram, making them an ideal addition to our diet for promoting a healthy gut. Including leeks in soups, stews, or stir-fries can enhance both flavor and gut health.
Onions (79-106 mg/g)
Onions, with their unmistakable aroma and flavor, also boast a considerable prebiotic content. With a range of 79 to 106 mg per gram, onions offer excellent nourishment for our gut bacteria. Adding onions to salads, sautés, or roasted dishes can enhance both taste and digestive health.
Onion Rings (58 mg/g)
While onion rings might be a tasty indulgence, they also provide a moderate amount of prebiotics. With approximately 58 mg per gram, onion rings can still assist in nurturing our gut bacteria. However, it’s essential to consume them in moderation as part of a balanced diet.
Spring Onions (51 mg/g)
Spring onions, also known as scallions, offer a fresh and pungent flavor to various dishes. Additionally, they contribute a moderate amount of prebiotics to our diet, with approximately 51 mg per gram. Adding spring onions to salads, sandwiches, or garnishing our meals can add both taste and gut health benefits.
Cowpeas or Wild Pea (50 mg/g)
Cowpeas, also known as black-eyed peas, are not only a delicious legume but also a source of prebiotics. With an approximate prebiotic content of 50 mg per gram, cowpeas contribute to a healthy gut microbiome. Including cowpeas in soups, stews, or salads can provide both flavor and digestive benefits.
Asparagus (50 mg/g)
Asparagus, a versatile vegetable, is also rich in prebiotics. With a prebiotic content of approximately 50 mg per gram, asparagus aids in promoting a healthy gut. Grilling, roasting, or adding asparagus to pasta dishes can not only enhance the taste but also support our digestive system.
Cereals (50 mg/g)
Cereals, such as oats, wheat bran, and barley, are commonly consumed foods that also provide prebiotics. With an approximate prebiotic content of 50 mg per gram, including cereals in our breakfast routine can contribute to a well-functioning gut. Opting for whole grain cereals ensures a higher prebiotic content and overall nutritional value.
By incorporating these top 10 foods with a high prebiotic content into our diet, we can promote a healthy gut and support our overall well-being. Remember, it’s essential to consume a diverse range of prebiotic-rich foods to promote a thriving gut microbiome.
