Prebiotics have a wide range of health benefits, yet many people are unaware of the positive effects of prebiotic foods. Prebiotics play an important role in creating a healthy microbiome in our gut.
In this article, you will learn exactly what this means and what effects a balanced gut flora has. We have also collected the most important prebiotic foods for you, including recipes.
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Probiotics vs. prebiotics: what's the difference?
Probiotics and prebiotics are among the so-called functional foods. This means that they not only provide us with nutrients, but also have health-promoting functions. They are natural foods that are part of our everyday diet and are not artificially produced or consumed in the form of dietary supplements.
Functional foods are said to be able to prevent or slow down diseases of the cardiovascular system, obesity, diabetes, allergies or osteoporosis.
Difference between prebiotics and probiotics
The influence that our food has on our body depends on the microorganisms that populate our gastrointestinal tract. Lactic acid bacteria are of particular importance because, according to studies, they slow down the proliferation of pathogenic germs and influence our immune system.
There are two ways to influence the microbiome in our gut: with the help of probiotics or prebiotics. Probiotics are live microorganisms added to food that multiply in the gut and have a positive effect on the composition of our intestinal flora.
Prebiotics are indigestible dietary fibers in our food that promote the growth of certain microorganisms in the gut. (Schulz & Kunz, 2002)
What are the effects of probiotics?
Probiotics help to maintain a balance of good bacteria in our intestines. They are used, for example, to prevent diarrhea, to rebuild the intestinal flora after taking antibiotics, or to prevent the development of allergies. Most of them are lactic acid bacteria, because their positive effect has been the most thoroughly researched.
What effect do prebiotics have on the intestines?
When prebiotics enter the large intestine through food, they stimulate the reproduction of healthy bifidobacteria. This is why they are also referred to as food for our intestinal bacteria. Prebiotics are used, for example, to normalize stool and stool frequency.
It is also thought that prebiotics can prevent colon cancer if they are regularly consumed. They also have a positive effect on the immune system.
These 7 foods contain natural prebiotics
Prebiotics are indigestible food components, i.e. dietary fiber. They are mainly found in vegetables, but are now also often added to baked goods, juices or dairy products to increase the fiber content of these foods. We have taken a closer look at the most important prebiotic foods.
1. Root vegetables
Root vegetables such as Jerusalem artichokes, carrots or parsnips are ideal for a prebiotic diet. They contain inulin and oligofructose, which are among the most important prebiotics. Their effectiveness has been proven by several scientific studies.
2. Vegetables
In addition to root vegetables, which are known for their prebiotic properties, other vegetables also contain important fibers. In particular, chicory, artichokes, asparagus, and tomatoes should not be missing from your diet.
3. Bananas
Bananas contain mainly resistant starch, which reaches the intestines undigested as fiber and has a positive effect on the microbiome there. Of all fruits, they contain the most prebiotics. Raw bananas contain a particularly high amount of them, which is why they are often used as a home remedy for intestinal diseases or irritable bowel syndrome. Other fruits, such as berries, also contain prebiotics.
4. bulbous plants
Bulbous plants include leeks, onions and garlic. Just like root vegetables, they contain mainly inulin and oligofructose, which gives them great importance as prebiotic foods. When raw, these foods are particularly rich in prebiotics.
5. legumes
Legumes such as lentils, beans or peas are also full of healthy prebiotics. However, caution is advised here. Those who are not used to eating legumes should start with small amounts, otherwise they may cause bloating.
6. Psyllium Husk
Psyllium husks contain a considerable amount of fiber and are a popular home remedy for constipation. Because they are so high in fiber, they stimulate intestinal activity. Since psyllium husks can bind a lot of water, it is recommended to mix them in a glass of water, juice or tea and drink it.
7. Oat flakes
Oat flakes are also counted among the prebiotic foods. Those who eat the local cereal flakes daily promote the growth of healthy intestinal bacteria. This is mainly due to the fiber beta-glucan, which is abundantly contained in oat flakes. The dietary fiber forms a protective layer around the stomach and intestinal mucosa. This makes oats a popular food for people suffering from various gastrointestinal complaints. Oats soothe irritable bowel syndrome and stimulate digestion. They can also help if the intestinal flora is out of balance.
In addition to the positive effect on the intestines, the beta-glucan contained in oat flakes can also lower cholesterol levels and regulate blood sugar levels. The grain is therefore a true all-rounder when it comes to health benefits.
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How many prebiotics should I consume per day?
The German Nutrition Society (DGE) recommends a daily intake of 15 grams of fiber per 1000 kcal. This corresponds to about 30 grams per day, because an adult has a daily requirement of about 2000 kcal. But not all of this has to be prebiotics. For prebiotics to be effective, it should be at least 5 grams daily. To reach this daily amount, consciously choose foods that contain a lot of prebiotics, such as vegetables, bananas or oats.
If you are not used to eating high-fiber foods, it is better to start with small amounts so that your body can get used to them. Otherwise, you may react to the sudden change in diet with abdominal pain, diarrhea, and bloating. You should also always drink enough water when you eat a lot of fiber.
When should I take prebiotics?
Taking prebiotics is useful if your intestinal flora is out of balance and you want to help your gut to develop a healthy environment. This may be the case, for example, if you suffer from diarrhea or irritable bowel syndrome.
In addition, a prebiotic diet can help to strengthen the intestinal flora after taking antibiotics. Prebiotics can also help with constipation or chronic intestinal diseases.
However, the following applies: Your symptoms should always be medically clarified and you should only follow a prebiotic diet if your doctor has given you the okay to do so.
Inulin – what you need to know about this dietary fiber
Inulin, along with oligofructose, is a prebiotic whose positive effects have been scientifically confirmed the most. It is a dietary fiber found in plants.
Inulin feeds the healthy intestinal bacteria and contributes to a healthy intestinal flora. For this reason, it is often included in products used for intestinal cures.
What makes it so important as a prebiotic is that it stimulates the growth of two important types of bacteria in the gut: bifidobacteria and lactobacteria (also known as lactic acid bacteria).
What effect does inulin have on my body?
Inulin has a variety of health benefits that can be attributed to the fact that it is a prebiotic indigestible fiber. Since it cannot be digested by human enzymes in the stomach and intestines, it reaches the large intestine unchanged. There it is broken down by the bacteria that live there, which can lead to a change in the intestinal flora. The effects of inulin on the body are very diverse. Some examples are:
- Weight loss: Since inulin is a dietary fiber, it makes you feel full quickly and for a long time, thus ensuring that you eat less.
- Improved gut health: Inulin has a positive effect on the balance of the intestinal flora because it increases the number of healthy bacteria in the gut.
- Lowering cholesterol: Inulin reduces the absorption of cholesterol in the intestines. This means that the prebiotic can lower blood cholesterol levels.
- Regulating blood sugar levels: Inulin slows the absorption of sugar in the intestines, which means that blood sugar levels do not rise as quickly. This property of inulin is of great benefit for diabetics.
How can I consume inulin?
Inulin is found in various vegetables, fruits and grains. By integrating the following foods into your diet, you can consume enough inulin.
The most important vegetables include:
- chicory
- artichokes
- leeks
- garlic
- onions
- asparagus
Fruits with high inulin content are:
- bananas
- pineapples
- strawberries
- apples
Inulin-rich cereals are:
- spelt
- wheat
- oats
In addition, it is also used in many industrially produced foods such as baked goods, sweets and snacks, as well as in dietary supplements such as protein shakes and energy bars.
Healthy gut – 3 reasons why prebiotics are so important
As we already know, prebiotics are not digested but broken down by the bacteria in the gut, which brings a host of health benefits. We have summarized the three most important reasons why prebiotics are so important for you here:
- Prebiotics improve gut health: Prebiotics can strengthen the intestinal flora by increasing the number of healthy bacteria in the gut. This can improve digestion and bowel movements and reduce intestinal problems such as diarrhea or constipation.
- They reduce the risk of chronic diseases: Prebiotics lower cholesterol levels, regulate blood sugar levels and strengthen the immune system. This helps to minimize the risk of obesity, diabetes, cardiovascular disease and respiratory infections.
- They help to improve overall health: Prebiotics can help to increase your general well-being by promoting a feeling of satiety, stimulating the growth of healthy intestinal bacteria and reducing the risk of infections.
4 breakfast recipes with prebiotics
Healthy breakfast that not only provides healthy prebiotics but also tastes delicious? No problem! Try your way through our four delicious recipe ideas.
Basic recipe prebiotic porridge
Your porridge with prebiotic fiber is easy to prepare. All you have to do is pour hot water or milk over VERIVAL's new prebiotic porridge and it's ready. You can find the basic recipe for your prebiotic porridge here:
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Bircher Overnight Oats
Both apples and oats are rich in prebiotics. Combined, they make a delicious prebiotic breakfast recipe. You can either mix your own Bircher overnight oats with fine oats, fresh apple and nuts or use the delicious VERIVAL Bircher porridge as a base. Your breakfast will be ready in just five minutes.
Porridge with banana and flaxseed
If you prefer a warm breakfast, porridge is a good choice. Use bananas instead of apples for this recipe and add a tablespoon of flaxseed to further increase the fiber and prebiotic content of your breakfast.
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Fruity smoothie bowl with yoghurt
The fruits in our smoothie bowl recipe provide you with plenty of prebiotics. What's more, the probiotics in the yoghurt also support your gut health. Although you can combine and vary the fruit in your smoothie bowl as you like, you should always use bananas as a base. Not only do they contain plenty of prebiotics, they also make your smoothie bowl wonderfully creamy.
Source:
Schulz, S., Kunz, C. Probiotika, Präbiotika, Colonic food Definitionen und mögliche Einsatzgebiete. Monatsschr Kinderheilkd 150, 808–816 (2002). https://doi.org/10.1007/s00112-002-0507-y
Frequently asked questions
What foods contain prebiotics?
Prebiotics are insoluble dietary fibers that are found primarily in plants. The most important sources of prebiotics include chicory, artichokes, leeks, garlic and onions. Prebiotics are also found in some fruits such as bananas, apples, pineapples and strawberries. They are also present in grains such as spelt, wheat, and oats.
Are oats prebiotic?
Oats are rich in prebiotics and also contain important nutrients such as vitamin B1 and magnesium. They are a good source of fiber and promote gut health.
Are oats prebiotic?
Yes, oats contain prebiotics. Prebiotics are non-digestible food ingredients that are not digested but broken down by gut bacteria. They increase the number of healthy bacteria in the gut and thus have many health benefits.
How many prebiotics do you need in a day?
There is no generally recommended amount of prebiotics because it depends on various factors such as age, gender, height and weight, and general health. A rough guideline for the amount of fiber you should consume daily through food is around 25 grams for adult women and 38 grams for men. Your doctor or a nutritionist can best answer how much fiber you should consume.
