From the Guidelines
Prebiotic-rich foods include garlic, onions, bananas, and asparagus, which provide nourishment for beneficial gut bacteria. These foods are essential for maintaining a healthy gut microbiota, particularly in aged individuals 1.
Key Prebiotic Foods
Some key prebiotic foods that can be incorporated into one's diet include:
- Garlic
- Onions
- Bananas
- Asparagus
- Whole grains
- Legumes
- Fruits
- Vegetables It is recommended to eat a varied and balanced diet that includes plenty of fibre-rich foods, such as whole grains, legumes, fruits, and vegetables, to support a diverse gut microbiota 1.
Importance of Prebiotics
Prebiotics play a crucial role in feeding beneficial gut bacteria, which then produce short-chain fatty acids that support gut health, enhance immune function, and may improve mineral absorption. Unlike probiotics, which are live bacteria, prebiotics are the food that helps these beneficial bacteria thrive in the digestive system.
Incorporating Prebiotics into the Diet
To incorporate prebiotics into the diet, individuals can aim to include several prebiotic-rich foods regularly in their meals, such as adding banana to morning oatmeal, including onions and garlic in cooking, snacking on an apple, or adding legumes to salads and soups 1.
From the Research
Prebiotic-Rich Foods
Prebiotics are non-digestible selectively fermented dietary fibers that specifically promote the growth of one or more bacterial genera in the gastrointestinal tract and thus provide health benefits to the host 2. Examples of prebiotic-rich foods include:
- Banana 3
- Whole grain wheat 3
- Whole grain corn 3
- Foods containing inulin, fructo-oligosaccharides, and galacto-oligosaccharides, which are the two most investigated prebiotics 2, 4
- Foods containing resistant starch (RS) 3
- Foods containing lactulose 3
- Foods containing acacia gum 3
- Foods containing psyllium 3
Specific Prebiotic Compounds
Specific prebiotic compounds that can be found in foods include: