Many articles have been written with the intention to highlight some of the best prebiotics foods and their associated benefits. However, the sheer amount of options can be daunting, and many individuals are unsure where to begin. Whether you have recently been fitted with a Spatz3 adjustable gastric balloon or you are more interested in maintaining the health of your digestive tract, a bit of insight can go a long way. Let us examine a selection of the top prebiotic foods as well as how these can be used to achieve your weight loss goals.
What Exactly Are Prebiotics?
Prebiotics and probiotics are often confused, and this topic warrants a bit of clarification before moving on. Prebiotics are a category of nutrients that provide the microorganisms within your small and large intestine with a source of food.
This form of “friendly” fiber also serves to improve your metabolic health while promoting an efficient digestive system. Short-chain fatty acids are a common example of prebiotics. So, which foods contain an ample source? We will now examine five examples immediately below.
Dandelion Leaves
These are sometimes referred to as dandelion greens within the online community. Dandelions are packed full of vital nutrients, and they contain ample levels of prebiotics. A single cup (55 grams) will contain roughly 1.92 grams of a type of fiber known as inulin.
Inulin (not to be confused with insulin) has been shown to reduce feelings of constipation while simultaneously improving your immune system. Some evidence even suggests that they might help to prevent certain forms of cancer.
Garlic
Many of us already consume garlic due to its anti-inflammatory properties as well as its ability to lower serum cholesterol levels. However, did you know that this flavour-laden herb is one of the best natural prebiotics? Garlic promotes the growth of a type of bacteria known as Bifidobacteria. It has also been shown to prevent the replication of harmful bacteria within the small intestine. So, feel free to add a touch of garlic to your next meal!
Chicory Root
Chicory root is said to be one of the best prebiotics for weight loss; especially when combined with a balanced diet and plenty of exercise. Chicory root is actually a part of the dandelion family, and it can often be used as a substitute to traditional coffee beans (the taste is nearly the same). Furthermore, this root contains a chemical compound known as fructooligosaccharide (often abbreviated as FOS). FOS helps to produce healthy gut bacteria, and the root itself is easy to digest.
Bananas
Believe it or not, the humble banana also offers prebiotic properties. This is due to the presence of high levels of starch, which gut bacteria will use as a food source. This is one of the reasons why bananas are often recommended to those who might have been diagnosed with irritable bowel syndrome (IBS) or have recently recovered from an intestinal illness. Bananas are also high in fiber, potassium, and vitamin B6.
Avocados
Avocados are a final food to mention. One serving of avocados will contain approximately nine grams of easily digestible fiber. A portion of this fiber is derived from a compound known as pectin. Pectin is a well-known prebiotic that will help strengthen the resilience of your gut bacteria.
Supplement Alternatives
There can still be times when you may prefer obtaining prebiotics in the form of a daily supplement. So, what is the best prebiotic supplement for gut health? While there are many brand names to choose from, the ingredients are the most important consideration. Furthermore, supplements can be taken on a daily basis without experiencing adverse side effects. Here are some examples of prebiotic supplements that have been touted by experienced dieticians:
- Benefiber Prebiotic Supplement Powder.
- Tomorrow’s Nutrition Sunfiber.
- Align Dualbiotic.
Examine each of these options in more detail to appreciate their unique characteristics.
Consuming prebiotics in a regular basis is even more important if you are currently experiencing the weight loss benefits of the Spatz3 adjustable gastric balloon. As you will be reducing your overall caloric intake, it is important to maintain your gut health. Thankfully, finding the best prebiotics foods is easier than you may have thought, and there are plenty of high-quality supplements to consider as alternatives.
