Prebiotic foods stimulate the growth and development of beneficial bacteria in the gut. Some of the best prebiotic foods include:

  • Chicory Root: Contains inulin, a prebiotic food which feeds colon cells and can be converted into a short-chain fatty acid. Inulin also helps improve bile production to bolster fat digestion in the body and contains a high volume of antioxidant compounds that safeguard the liver against oxidative damage.
  • Dandelion Greens: Contain inulin, as well as deliver diuretic, anti-inflammatory, anti-cancer, and cholesterol-reducing effects.
  • Jerusalem Artichoke: Contains inulin and supports the immune system and lowers the risk of various metabolic disorders. Additionally, Jerusalem artichoke contains thiamine and potassium, both of which have been shown to support the nervous system.
  • Garlic: Contains inulin and the prebiotic fructooligosaccharides (FOS) and limits the growth and development of disease-promoting bacteria. Garlic extract also may be used as an antioxidant, anti-cancer, and antimicrobial agent.
  • Onions: Contain inulin and FOS that help promote the breakdown of fat in the body and improve nitric oxide production in the cells.
  • Leeks: Contain inulin that helps the body break down fat and fosters the growth and development of beneficial bacteria in the gut.
  • Asparagus: Contains inulin that has been shown to help reduce the risk of certain types of cancer.
  • Bananas: Contain inulin and resistant starch, which has been shown to deliver prebiotic-like effects. Bananas also help limit the risk of bloating and improve the growth and development of beneficial bacteria in the gut.
  • Barley: Contains beta-glucan, a prebiotic that helps stimulate the growth and development of beneficial bacteria in the gut. Barley has also been shown to help lower blood sugar levels and both total and low-density lipoproteins (LDL) cholesterol.
  • Oats: Contain beta-glucan and help improve digestion and appetite control. Also, oats have been shown to deliver both anti-inflammatory and antioxidant effects.

Prebiotic Foods List

  • Apples: Stimulate the production of butyrate, a short-chain fatty acid that feeds beneficial bacteria and limits the growth and development of harmful bacteria in the gut.
  • Konjac Root: Contains glucomannan, which helps alleviate constipation, reduce blood cholesterol, and improve weight loss.
  • Cocoa Beans: Produce nitric oxide, which supports the cardiovascular system.
  • Burdock Root: Limits the growth and development of harmful bacteria in the gut and promotes regular bowel movements.
  • Flaxseeds: Reduce the amount of dietary fat absorbed by the body and have been shown to deliver anti-cancer and antioxidant effects.
  • Yacon Root: Reduce the amount of dietary fat absorbed by the body and have been shown to deliver anti-cancer and antioxidant effects.
  • Jicama Root: Has been shown to help reduce blood sugar levels, as well as bolster digestive health.
  • Wheat Bran: Helps lower the risk of abdominal pain, cramping, bloating, and other unpleasant digestive symptoms.

Utilizing a prebiotic list of foods, individuals can easily incorporate prebiotics into their diets. GastroDefense® Daily Therapy and Colostrum-LD® from Sovereign Laboratories can be used in conjunction with prebiotic foods, too. These products contain immunoglobulins, growth factors, and other powerful components to help reduce the risk of a leaky gut and improve gut health. To find out more about GastroDefense® Daily Therapy and Colostrum-LD®, see the many articles on our blog website.

Sources:

https://www.healthline.com/nutrition/19-best-prebiotic-foods

https://www.womenshealthmag.com/food/a22094061/prebiotic-foods-list/

https://www.medicalnewstoday.com/articles/318593.php

https://www.healthline.com/nutrition/short-chain-fatty-acids-101#section1

http://www.sovereignlaboratories.com/blog/is-colostrum-a-probiotic/