While dealing with intestinal issues, one of the best food categories you are pre -east foods. Prebiotics Elizabeth SharpMD, IFMCP, Board-Primary Medical Physicians and Founder Get from health welfareIt is said that there are non-fanatable components of food that feed beneficial bacteria (aka (aka Probiotics) In your stomach. They are of one type dietary fiberRegistered dietitian adds nutritional experts Lauren mankerRD, which passes through the digestive system to help nourish microbiom and promote a healthy intestine flora.
Dr. Sharp says that to get the most benefits, you should eat a variety of prebiotic foods on a constant basis. The best you can add in your diet include:
Garlic
Manaker says that garlic service (which is equal to three cloves) is about 2.1 grams Prebiotic fiber“It supports heart health by helping to reduce blood pressure and cholesterol levels,” she says. “Additionally, garlic increases immunity and provides antioxidant benefits.”
chicory root
A raw chikori route contains about 4.1 grams of prebiotic fiber per serving and a total fiber content of 4.7 grams. Manaker says it is an excellent Coffee optional And AIDS in digestion,
Onion
Onion can be added to so many dishes for the taste added. Dr. Sharp says that half a cup of raw onion is alone 1.2 grams prebiotic fiber,
mushroom
Many types of mushrooms are a great source Prebiotic fiberManaker shiitake, oyster, and maitake indicate mushrooms as prime examples; They contain prebiotic fibers such as beta-gluken, which support the immune system, can help reduce cholesterol, and maintain balanced blood sugar levels.
Banana
One Medium -sized banana There are 3 grams of 0.7 grams prebiotic fiber and 3 grams of total fiber. Manaker recommends eating a banana when the most prebiotic benefits are slightly ripe to get. “At this stage, they contain more resistant starch, which acts as a powerful prebiotic,” she says.
Walnut
Walnuts create a healthy (and delicious) snack and a great source of prebiotics. The EAS of a cup will provide 0.5 grams of prebiotic fiber. As an additional bonus, Manaker says that walnuts have been linked to the production of compounds from probiotics PostbioticsWhich also supports our intestine health.
leak
an example of Cooked prebiotics You can twist for your next meal, half a cup of ripe leaks contain 1.7 grams of prebiotic fiber and two grams of total fiber. Manaker says that if you want to add more taste to your food, it adds a light, onion -like taste to soup and steus.
Exempted
Manaker says that Garbano Beans (aka Chole) is one Nutritious power And proteins are packed with vitamins and minerals. She says that a cup of ripe chickpeas is 2.1 grams Prebiotic fiber And 12.5 grams of total fiber.
Jerusalem Aatichoke
Dr. A favorite of Sharp, Jerusalem Artichoke includes 2.4 grams of prebiotics. Manaker says this is Inulin rich in inulinWhich is a type of prebiotic fiber that nourishes good bacteria while supporting your intestine health. With her little walnuts, with sweet taste, she says that you can be raw, roasted, or added to salads and side dishes.
artichoke hearts
Artichoke heart also makes for a great source Prebiotic fiberManaker says that a cup of ripe artichoke contains 5 grams of prebiotic fiber. It is also rich in antioxidants, vitamin C and K, magnesium, potassium and other essential minerals.
Sedan
Come with linseed Load of profitSuch as reducing cholesterol and managing your weight, but they are also known to help with intestinal issues. Dr. Sharp says that a teaspoon of flaxseeds contains about 0.6 grams of prebiotics, which feeds the beneficial intestine bacteria.
Benefits of prebiotic foods
Both experts agree that there are many benefits of eating prebiotic foods. Top causes include:
- Digestion improved
- Better gastrointestinal (GI) symptoms such as constipation, inflammation and crawings
- Better nutrient absorption (especially essential minerals like calcium and magnesium)
- Strengthen immune system
- Lower inflammation
- Better mental health
- Strengthen skin natural obstruction and promote radiation
