Which two prebiotics are good for gut health?

Probiotics are live cultures of good bacteria. They are good for health and gut. They also help maintain proper weight. Similarly, prebiotics also aid in weight management. What are prebiotics? Which two of these are the best to get a slimmer waistline? Dietitian Mary-Ellen Sabat provides details of their role in human health.

Prebiotics and health

We do know that probiotics are excellent for health. They contain live cultures of good microorganisms that enhance gut health. These bacteria boost immunity and reduce body inflammation. They also assist in weight management.

Similarly, prebiotics are good to achieve a flatter stomach. Actually, these are carbs that are not digested and on these undigested carbs, the gut good bacteria feed. Thus, these bacteria proliferate and the ratio of good to bad bacteria in gut improves. The prebiotics are dietary fiber and keep you full longer.

Nutritionist Mary-Ellen Sabat opines:

“Prebiotics are non-digestible food components that support the growth of beneficial bacteria in your gut. Prebiotics come from food sources such as fruits, vegetables, grains, and legumes,”

“The main difference between prebiotics and probiotics is that prebiotics can be found in food sources, while probiotics are live microorganisms that are usually taken in supplement form.”

Two of them, Jerusalem artichokes and onions are best in this aspect. The nutritionist explains in detail their positive impact in keeping gut and body healthy.

Jerusalem artichokes

These are also called sunchokes, sunroot, wild sunflower, earth apple, or topinambur. They are from the sunflower family. These have a white flesh inside that is nutty, crunchy like chestnuts and sweet. The name of the food is a misnomer. Because they have no relationship with either Jerusalem or artichokes. They are, in fact, grown mainly in central North America.

These are baked with their skins, similar to the jacket potatoes. Mary-Ellen advises to add the Jerusalem artichokes in your diet to shed some excess fats. She says:

“Jerusalem artichokes are a good prebiotic source because they are high in dietary fiber, which helps to feed the beneficial bacteria in the gut,”

One can also roast, fry or sautee them. They can be sliced into thin pieces and made into chips. And also we can put them into salads, chowders, soups and risottos.

Onions

Both raw and cooked forms of onions are prebiotics. According to Mary-Ellen,

“Onions “are a good prebiotic source because they contain a type of dietary fiber called fructooligosaccharides (FOS), which helps to promote the growth of beneficial bacteria in the gut. Inulin also helps to increase satiety, which can help you feel full longer and reduce the urge to snack on unhealthy foods.”

Onions can be part of any food dish such as soups, salads, sandwiches, stir fries, curries, vegetables broth etc.

Also, read Fermented foods and prebiotics can reduce stress and improve sleep quality!

Thus, prebiotics are good for gut and weight. Mary-Ellen adds that besides prebiotics, a balanced diet containing fruits and vegetables, lean protein, whole grains, healthy fats is essential. Exercises also matter in weight management along with adequate relaxing sleep and stress management.