I’ve heard of probiotics, What are Prebiotics?
The more common knowledge is, What are probiotics? Simple answer is, they are the legion of beneficial flora found in the digestive track. While there is an estimated 300-500 varieties of bacteria taking habitancies in a healthy gut there are only a few families we really seem to concentrate on; Bifidobacterium and Lactobacillus. When these are in healthy balance with all the other bacteria, viruses, fungi and parasites then we have a good, well functioning digestion.
The benefits to this isn’t just felt in you gut but can influence many aspect of the total body. These bacteria can put out short chain fatty acids that directly fuel your immune system and hold some responsibility in the creation of neurotransmitters. Neurotransmitters can affect anything from depression to sleep. Your metabolism is another topic that these bacteria influence through hormone synthesis.
This is only the tip of the iceberg when it comes to the mind blowing amount of help we get from them and all they as for in return is a tiny little something. Food. NO, not a McDonald’s Happy Meal. Good whole fruits and veggies that contain their favorite, what we call probiotics. When they have a chance to feast then they keep their numbers elevated and prevent any unwanted invaders from taking hold and throwing a party, trashing the hood, if you will.
This is what prebiotics are. And the are eveywhere, we just dont include them in our diet as our busy lives dominate our diets. So what food can we look at for our most potent sources?
Dandelion Greens * 3.5 grams fiber (inulin) per 100 grams
Jerusalem Artichoke * 2 grams fiber (inulin) per 100 grams + FOS
Garlic * inulin + FOS
Leeks * inulin + FOS
Onion * inulin + FOS
These are regarded as some of the most potent prebiotic fiber sources. Inulin and FOS (Fructooligosaccharide) are two of many different prebiotics. And, again, these can be found through many fresh or cooked fruits and veggies.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4878258/#:~:text=Most%20of%20the%20probiotic%20bacterial,rhamnosus%2C%20reuteri%20and%20salivarius).
https://my.clevelandclinic.org/health/body/25201-gut-microbiome
https://nutrition.org/scientists-name-top-five-foods-rich-in-prebiotics/