Title: Top 5 Foods Rich in Prebiotics for a Healthy Gut Microbiome
According to research presented at the annual meeting of the American Society of Nutrition, these are some of the foods that contain the highest amounts of prebiotics, which can help build and support a healthy gut microbiome:
- Dandelion greens
- Jerusalem artichokes (also known as sunchokes)
- Garlic
- Leeks
- Onions
In addition to supporting gut health, prebiotic-rich foods are also high in fiber, which has been shown to promote bowel health, regularity, and satiety. Incorporating these foods into your diet may be more achievable than you think, according to Cassandra Boyd, a coauthor of the study.
Overview of Prebiotics and Probiotics
The International Scientific Association for Probiotics and Prebiotics (ISAPP) clarifies that prebiotics are a type of dietary fiber that cannot be digested by the host, but can be digested by select gut microbiota. This interaction can produce health benefits through metabolites. In contrast, probiotics are live microorganisms found in fermented foods that can diversify the microbiome. While both prebiotics and probiotics have the potential to benefit microbiome health, they function differently.
Definition of Jerusalem Artichoke or Sunchoke
The Jerusalem artichoke, also called a sunchoke, is not related to Jerusalem nor is it an artichoke. It is a knobby root vegetable that tastes similar to a sweet and nutty potato. The plant is related to sunflowers, according to the University of Michigan.
The Importance of a Diverse Microbiome for Good Health and Reduced Risk of Chronic Diseases
According to a review published in the journal Signal Transduction and Targeted Therapy in April 2022, the gut microbiome plays an important role in overall health by aiding digestion, producing beneficial metabolites, supporting immunity, excluding pathogens, and maintaining gut barrier function. Lack of diversity in the microbiome has also been linked to obesity and related conditions like type 2 diabetes, as per a paper published in Biomedicine Pharmacotherapy in March 2022.
Researchers analyzed over 8,000 foods in the Food and Nutrient Database for Dietary Studies and found that more than one-third of them contain prebiotics. Dandelion greens, sunchoke, garlic, leeks, onions, onion rings, creamed onions, cowpeas, asparagus, and Kellogg’s All-Bran cereal are some of the foods with high prebiotic content. On the other hand, wheat-containing items ranked lower, and dairy products, eggs, oils, and meats have little or no prebiotic content. The study suggests that onions and onion-related foods contain multiple forms of prebiotics and can be a feasible target for people to increase their prebiotic consumption.
The Amount of Prebiotic Foods You Need to Consume for a Daily Recommended Intake
Although most existing dietary guidelines do not provide a daily recommended intake for prebiotics, the International Scientific Association for Probiotics and Prebiotics (ISAPP) suggests consuming 5 g per day. For a 2,000 calorie per day diet, the suggested fiber intake is 28 g daily.
To meet the minimum requirement of 5 g of prebiotics, one would need to consume approximately half of a small (4 oz) onion, 6-7 garlic cloves, one-quarter of a medium leek, ½ cup of dandelion greens, or one-quarter of a sunchoke.
Impact of Cooking on Prebiotic Content of Foods
According to researcher Boyd, their study is limited by the lack of research on the effect of cooking on prebiotic content. Cooking can reduce fiber content and decrease prebiotics, as explained by Cresci. However, Boyd highlights that consuming a larger serving size of cooked foods still provides some prebiotics for health benefits. To preserve prebiotic content, raw or lightly cooked foods are best.
Tips from Experts to Increase Your Prebiotic Consumption
To avoid feeling gassy or bloated, Monash University advises starting with small amounts of prebiotics and gradually increasing serving sizes and frequency. The Children’s Hospital of Philadelphia recommends consuming a combination of plant-based foods that contain natural prebiotics and fortified foods that contain added prebiotics. Prebiotics can be found in various food items such as yogurts, cereals, breads, biscuits, desserts, or drinks, and are sometimes labeled as galacto-oligosaccharides (GOS), fructo-oligosaccharides (FOS), oligofructose (OF), chicory fiber, or inulin. Alternatively, prebiotics are available in supplement form. Keep an eye on the ingredients list for these helpful substances.
