Flax seeds are a rich source of prebiotics (fiber that encourages healthy bacteria in the gut) and contain lignans, which may lower total and LDL cholesterol. You can sprinkle ground flax seeds on your hot or cold breakfast cereal or mix them into a smoothie.
You can find these ingredients at most grocery stores and health food stores. They are also easy to add to your favorite recipes.
Chicory Root
While we may often flax seeds prebiotic think of dandelions as pesky weeds, these nutrient-rich plants are actually packed with prebiotics. Dandelions contain high levels of inulin, a type of resistant starch, and are a good source of other vitamins and minerals, including calcium, iron, folate, vitamin C, potassium, and magnesium. One cup of dandelion greens provides about 1.9 grams of fiber (7% DV).
Chicory root, which is a close relative to the wild dandelion plant, is also a powerful prebiotic food. It is a common ingredient in coffee substitutes and is used to increase the dietary fiber content of packaged foods. It has a rich, woody flavor that can be enjoyed as a drink or added to recipes. It can also be found as an ingredient in many nutritious packaged foods, such as low-fat or dairy-free yogurt, ice cream, and ready-to-drink protein shakes, as well as in breads and baked goods.
Like other fiber-rich foods, chicory root can cause gas and bloating, especially when it is introduced to the diet suddenly. However, consuming more water and slowly adding chicory root to the diet can help reduce these side effects. In addition, chicory root is high in antioxidants that protect against free radical damage to the liver. One study even found that drinking chicory root tea helped improve the symptoms of Hashimoto’s disease, an autoimmune thyroid condition.
Dandelion Greens
A leafy vegetable that is a great source of prebiotic fiber and minerals, dandelion greens boost the growth of friendly gut bacteria. They also have anti-inflammatory and liver-protecting properties and are rich in antioxidants. They are especially high in vitamin K, which plays a role in bone health. Studies have linked dandelion greens with lower blood levels of osteocalcin, which indicates that they could help prevent bone loss (33).
The chicory root from the dandelion family is another food that is high in prebiotic soluble fiber. It contains inulin, which is known to encourage the growth of healthy bacteria in the colon. It’s also a good source of folate and iron. Try adding it to smoothies, salads and granola.
Cocoa powder is another prebiotic food that helps boost the growth of beneficial gut bacteria. It also has antioxidants that protect the body from free radical damage, which can lead to heart disease and cancer.
A recent study looked at 8,690 foods to determine which had the highest concentration of prebiotics. The top five were dandelion greens, Jerusalem artichokes, leeks and garlic. The researchers found that these foods contained the most dietary inulin, which is a type of non-digestible fiber that promotes the growth of gut microbes. They also contain phenolic compounds, which have antioxidant properties. To maximize these benefits, choose organic, whole-grain varieties of these foods.
Garlic
Flax seeds are a good source of prebiotic fibers, which are soluble compounds that support gut bacteria. They’re also a great source of healthy fats. Adding a tablespoon of ground flax seeds to your smoothies, oatmeal or baked goods each day will help you get the maximum benefits of this superfood.
The nutty, crunchy seeds can be sprinkled on cereals or mixed into salads and oatmeal. They’re also easy to add to a morning smoothie or into any baked recipe, including muffins, breads and meatloaf. They have a mild flavor and nutty texture, and they’re easy to digest so they don’t upset the stomach.
Garlic is another food that’s high in both inulin and FOS. It’s part of the allium family, which also includes onions and leeks. Research has shown that eating allium vegetables, such as garlic and leeks, can reduce the risk of cardiovascular disease.
Lastly, barley is another food that’s high in prebiotic fiber. It’s also a great source of antioxidants and iron. One cup of hulled barley contains 31.8 grams of fiber, which is 113% of the DV for daily fiber intake.
The authors of the study recommend getting a variety of prebiotic-dense foods each day, such as chicory root (a coffee substitute that can be added to beverages and baking), dandelion greens (which are available in a variety of grocery stores) or mung beans, which are commonly used in Chinese medicine. They also recommend avoiding processed foods and eating more whole grains.
Leeks
In addition to fiber, prebiotics feed healthy probiotics in the gut. Probiotics offer numerous benefits such as supporting immunity, supporting digestion, nutrient absorption and pathogen exclusion. To maintain a balanced microbiome, it is best to consume prebiotics and probiotics on a daily basis.
Leeks are a delicious, cruciferous vegetable that contains a high level of prebiotic inulin fiber. A 3.5 ounce serving of cooked leeks has only 31 calories and is full of a variety of vitamins and minerals including potassium, vitamin A (in the form of carotenoids), iron and folate. Folate is a crucial nutrient for pregnant women as it helps to prevent neural tube defects, a type of birth defect that occurs when the spine and back do not properly close during fetal development.
Conclusion
To qualify as a prebiotic, the food must resist gastric acidity and be fermented by the probiotic bacteria in the digestive tract. Leeks, dandelion greens, shiitake mushrooms and Jerusalem artichokes (sunchokes) all pass this test! To get a great source of prebiotics in your diet, add leeks to soups and salads. Or try roasting them with sliced persimmons and goat cheese to create a tasty side dish. Leeks are rich in vitamin A, beta carotene and other carotenoids as well as soluble fibre which can help lower cholesterol levels. The soluble fibre found in leeks is also known to reduce the risk of colon cancer and lower blood sugar levels in diabetics.
