The Best Prebiotic Foods to Include in Your Diet, According to a Dietitian

Have you ever wondered why some individuals find it easier to maintain good health and weight than others? Although genetics and lifestyle habits are major contributing factors, studies suggest that gut health may also play a significant role.

Your gut microbiome, the complex community of microorganisms that reside in your digestive tract, has been linked to various aspects of health, such as metabolism, blood sugar control and appetite regulation. Including foods that promote a healthy gut microbiome – like prebiotic foods – is one way to improve your overall well-being and support your weight management journey.

Read on to discover the power of prebiotics and how to incorporate the best prebiotic foods into your diet to support your health goals.

What Are Prebiotics?

Prebiotics are special nutrients – usually fiber – in the foods you eat that stimulate the growth of healthy microbes in your gut.

These microbes include bacteria, yeast and fungi that are collectively called your gut microbiome. Every individual has a distinctive blend of microbes, which is influenced by factors such as diet, environment and medication use.

Previously, scientists believed these microbes were just hanging along for the ride in our digestive system. However, recent research shows these tiny organisms influence your body chemistry in positive and negative ways.

For example, a gut microbiome full of diverse beneficial bacteria supports digestive, immune, cognitive and metabolic health. Conversely, a gut microbiome overrun by harmful bacteria promotes inflammation and disease.

Prebiotic foods ensure beneficial bacteria thrive and multiply, cultivating a healthy mix of microbes in your gut. This improves your health and may even help you manage your weight.

Types of Prebiotics

Prebiotics are primarily found in fiber-rich plant foods like fruits, vegetables, grains, seeds, nuts, beans and legumes. However, certain antioxidants – including those found in blueberries and dark chocolate – also act as prebiotics.

On food labels, you’ll find prebiotics listed as:

Inulin
Fructooligosaccharides (FOS)
Galactooligosaccharides (GOS)
Resistant Starch/Dextrin
Guar Gum
Chicory root fiber

Probiotics vs. Prebiotics

What’s the difference between prebiotics and probiotics, and do you need both? While these terms may sound alike, they serve distinct yet equally essential functions in enhancing gut health.

Probiotics are foods or supplements that contain live, healthy bacterial strains. Think: fermented foods and yogurt. Eating probiotic foods helps populate your gut with beneficial microbes.

Prebiotics are nutrients in your food that energize beneficial bacteria once they’re in your gut, helping them multiply and thrive. As these friendly bacteria grow, they crowd out harmful organisms, improving your overall digestive health.

You need both prebiotics and probiotics to support optimal gut health.

How Prebiotics Support Gut Health For Weight Loss

The microbes in your gut influence nutrient absorption, fat metabolism, hormone signaling and energy expenditure, all of which can impact your weight. In fact, research shows:

Individuals who carry more weight tend to have less diversity in their gut microbiomes.
Higher levels of certain beneficial bacteria may protect against long-term weight gain and promote weight loss.

The good news is that your diet heavily influences the makeup of your gut microbiome. Research has shown increasing your intake of prebiotic foods can help good bacteria flourish and support weight management by:

Enhancing the production of appetite-suppressing hormones.
Producing short-chain fatty acids which protect against insulin resistance.
Reducing leptin resistance associated with obesity.
Reducing markers of chronic inflammation that are thought to be a root cause of various metabolic diseases.

How Much Prebiotics Do You Need?

While there is no universal guideline for prebiotic consumption, experts recommend consuming three to five grams of prebiotics daily to boost gut health. Most people can achieve this by meeting the recommended daily intake of total fiber, which is between 25 to 38 grams. However, certain foods may get you there faster.

Best Prebiotics Foods To Include In Your Diet

Many plant-based foods high in fiber, such as whole grains, fruits and vegetables, are excellent sources of prebiotics. The best part is that prebiotics in these foods are highly resilient and can withstand most cooking processes, giving you plenty of options for enjoying them.

However, if you’re looking to maximize your prebiotics intake to take advantage of their many health benefits, consider incorporating these top five prebiotic foods into your diet.

1. Dandelion Greens

The green leafy parts of the dandelion plant are not only edible, but also rich in prebiotic fiber. One cup contains around two grams of fiber, a significant portion of which is the prebiotic inulin.

Inulin has been shown to promote the growth of a healthy microbiome and may aid in weight loss by reducing appetite and improving blood sugar control. You can enjoy the benefits of dandelion greens by mixing them raw into a salad or sautéing them as a side dish.

2. Jerusalem Artichoke

Jerusalem artichokes are root vegetables, like potatoes and carrots. Like dandelion greens, these veggies are high in inulin and other fibers that help keep your digestive system regular and support a healthy gut microbiome. You can enjoy them cubed and roasted or boiled and mashed.

3. Onions

Onions are a tasty and versatile vegetable linked to various health benefits. They’re also rich in prebiotics, inulin and FOS. FOS helps beneficial gut microbes thrive and can help manage high cholesterol while boosting the immune system.

Try including more onions in your meals by:

Adding raw onions to your salads for a crunchy and flavorful twist.
Caramelizing sliced onions to add a sweet and savory flavor to your pizza, sandwiches or pasta dishes.
Loading up your shish kabobs and fajitas with extra servings of onions to add some depth to the flavors.

4. Garlic

Garlic is more than just a flavorful ingredient; it’s a nutritional powerhouse! This versatile food has been shown to reduce inflammation and support metabolic and heart health. It also contains prebiotic fibers like inulin and FOS that support the growth of beneficial gut bacteria while shielding you from harmful bacterial strains.

Whether you enjoy it roasted and spread on whole grain bread or mixed into pasta, soups and sauces, garlic is an easy and delicious way to boost your overall health.

5. Banana

Boosting your gut health can be as easy as grabbing a banana on your way out the door. Most of the carbohydrates found in bananas are resistant starch, a type of prebiotic fiber that survives digestion and supports the growth of good bacteria in your gut. Not only does this aid digestion, but studies suggest that resistant starch can impact insulin response, fat storage and appetite-regulating hormones.

Putting it All Together for Weight Loss Success

Incorporating prebiotic fiber-rich foods into your diet is a smart move for healthy weight loss. But if you’re looking for a simple, stress-free way to include them in a well-rounded weight management plan, Nutrisystem has got you covered.

With Nutrisystem, you’ll get a comprehensive, easy-to-follow plan that meets daily fiber intake recommendations while balancing calories and macronutrients. And the best part? Many of their foods contain higher doses of fiber, including inulin, than typical store-bought products.

You won’t have to worry about label-reading or fiber counting – just choose the foods you like and follow the plan. It’s a hassle-free way to achieve your weight loss goals and improve your gut health at the same time.

References

International Scientific Association for Probiotics and Prebiotics. Prebiotics Infographic. ISAPP. Updated January 2019. Accessed April 24. 2023. https://isappscience.org/wp-content/uploads/2019/04/Prebiotics_Infographic_rev1029.pdf
Hills RD Jr, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR. Gut Microbiome: Profound Implications for Diet and Disease. Nutrients. 2019;11(7):1613. Published 2019 Jul 16. doi:10.3390/nu11071613
Aoun A, Darwish F, Hamod N. The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss. Prev Nutr Food Sci. 2020;25(2):113-123. doi:10.3746/pnf.2020.25.2.113
McLoughlin RF, Berthon BS, Jensen ME, Baines KJ, Wood LG. Short-chain fatty acids, prebiotics, synbiotics, and systemic inflammation: a systematic review and meta-analysis. Am J Clin Nutr. 2017;106(3):930-945. doi:10.3945/ajcn.117.156265
International Scientific Association for Probiotics and Prebiotics. Prebiotics. ISAPP. Accessed April 24. 2023. https://isappscience.org/for-scientists/resources/prebiotics/
Li L, Li P, Xu L. Assessing the effects of inulin-type fructan intake on body weight, blood glucose, and lipid profile: A systematic review and meta-analysis of randomized controlled trials. Food Sci Nutr. 2021;9(8):4598-4616. Published 2021 Jun 21. doi:10.1002/fsn3.2403
Sawicka B, Skiba D, Pszczółkowski P, Aslan I, Sharifi-Rad J, Krochmal-Marczak B. Jerusalem artichoke (Helianthus tuberosus L.) as a medicinal plant and its natural products. Cell Mol Biol (Noisy-le-grand). 2020;66(4):160-177. Published 2020 Jun 25.
Sabater-Molina M, Larqué E, Torrella F, Zamora S. Dietary fructooligosaccharides and potential benefits on health. J Physiol Biochem. 2009;65(3):315-328. doi:10.1007/BF0318058
Ansary J, Forbes-Hernández TY, Gil E, et al. Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants (Basel). 2020;9(7):619. Published 2020 Jul 15. doi:10.3390/antiox9070619
Birt DF, Boylston T, Hendrich S, et al. Resistant starch: promise for improving human health. Adv Nutr. 2013;4(6):587-601. Published 2013 Nov 6. doi:10.3945/an.113.004325

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Frequently Asked Questions

How can you slim down naturally?

Healthy foods should be eaten as often as possible. Avoid eating high-calorie snacks. Avoid eating too many processed foods. Instead, choose whole grain breakfasts such as oatmeal and barley. Sugary drinks are high in calories, and can cause weight gain. To lose weight, you should be careful about what you drink. Get at least eight glasses water each day.

Another tip is to get up early. Research has shown that people who rise earlier in the morning tend to consume less calories throughout the day. It’s a good idea to set an alarm so you don’t fall asleep during the day.

Also, exercising is essential. Aerobic exercises such as running or biking, swimming or tennis are all excellent options. Burn fat faster than strength-training. Include aerobic exercise into your daily life.

How can I lose weight at home in just seven days?

You should eat fewer calories, drink plenty of water, and exercise regularly. It’s easy! You may be tempted to skip meals, but this is not recommended. You will feel hungry later, so skip meals.

Don’t be afraid to eat. Be aware of how much calories you are consuming, and then gradually increase it. For example, if your average daily intake is 2,000 calories, you can increase this number by 500 calories per days. This means that you will be adding 1,500 calories per day to your daily diet.

You can find more information online about tips and tricks to lose weight. An excellent place to begin is with a search engine like Google. Simply type “how to lose weight fast,” and you’ll find hundreds of results.

You can also visit local libraries to get more information. These libraries often offer weekly seminars in which diet experts speak on various topics related with weight loss.

How can I reduce my appetite?

You can stop eating when hungry by eating small, frequent meals throughout the day and not just three big meals at mealtimes. This will help you keep your blood sugar levels stable and decrease hunger pangs.

You may find that drinking plenty of water or taking an herbal supplement such as bitter melon or ginseng works better than relying on food alone.

Avoid carbs such as potatoes, pasta, bread, and pasta. They can give you a temporary boost but then crash hard.

Opt for protein-rich food such as lean meats or fish, eggs and nuts. These will provide sustained energy and help keep your blood sugar levels stable.

You should also avoid sugary snacks like cakes, sodas, candy, and chocolate bars. These can stimulate cravings and cause you to feel bloated.

Instead, choose healthier options like fresh fruits, vegetables, salads, and whole grain cereals.

If you are trying to lose weight, don’t depend on miracle cures or fad diets.

Statistics

A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
Vitamin C:62% of the Daily Value (DV) (healthline.com)
A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)

External Links

How To

African mango extract could have many benefits

African Mango Extracts were traditionally used as a treatment for many health issues including cancer. These extracts have been used since ancient Egypt to heal wounds, treat diabetes and stop bleeding.

Scientists from the University of Nigeria discovered that African mango extracts were rich in compounds like tannins.

Cancer treatment. Over 50% of all cancers are caused by environmental factors, such as smoking, drinking alcohol and eating unhealthy foods. It is therefore important to find ways to prevent the spread of cancer. Many studies have proven that antioxidants from foods such as tomatoes, blueberries (blueberries), grapes, onions and oranges help to prevent cancer.
Antioxidants work by neutralizing harmful substances called “free radicals,” which can cause cell damage and genetic mutations. Study after study has shown that African mango extracts can reduce or reverse tumor growth in mice. One study revealed that African mango extracts stopped the growth of colon cancer cells in vitro (cells that were grown in laboratory dishes). Another study demonstrated that African Mango Extract could inhibit the growth and metabolism of prostate cancer cells in vivo. These results indicate that this product could possibly be used to treat certain kinds of cancer.
Cancer Prevention. Recent research from the National Institutes of Health has shown that African mango extracts are effective in preventing breast cancer. The active ingredients found in African mangoes are believed to block the production of estrogen, which is known to increase breast cancer risk.
Inflammation Reduction. Inflammation occurs when chemicals produced by white cells attack foreign tissue. This can cause pain and swelling. Inflammation can occur when there is infection, injury, or irritation. Chronic inflammation can be a cause of some diseases, including asthma and arthritis. Research has shown that African mango extracts can lower the production and severity of inflammatory chemicals. This could help to reduce the severity of symptoms.
Liver Function Improvement. It is responsible for digestion, detoxification and protein synthesis. Healthy livers also help regulate internal processes such as water balance, sugar levels, and red blood cells count. Research shows that African mango juice can stimulate the growth of liver cells injured by drugs and toxins. This could explain why many people who consume large amounts African mango juice feel less tired after meals.
Blood Pressure Reduction. The American Heart Association recommends that adults maintain a blood pressure reading of between 120/80 and 140/90 mmHg. High blood pressure causes damage to the arteries and can increase your risk of having a stroke or heart attack. Scientists at the University of California-Davis studied the effect of African mango extracts on high blood pressure in rats. Their research showed that African mango extracts significantly lower blood pressure.
Bone Building Bone Building. A double-blind placebo controlled trial was conducted at the University of Alabama School of Medicine. It showed that supplementation of 500mg of vitamin DD3 and 2g of Calcium daily, along with 3g of potassium citrate, significantly increased bone mineral density. This was equivalent to 10 ounces of fresh African mango juice daily.
Other Benefits African mango extract can improve skin health by increasing blood flow to the surface of the skin. It stimulates collagen production, making the skin look younger and smoother. African mango promotes hair health and prevents premature graying. It is also known to promote fat metabolism and aid in weight loss.

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