Smoothy Slim
Smoothy Slim
Photo: Anna Pou
Fruits with a high prebiotic content include: Bananas. Bananas are beneficial for the gut and contain naturally occurring fibers that help increase good bacteria and reduce bloating. ... Custard apples. ... Watermelon. ... Grapefruit.
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This effective juice jolts the metabolism, boosts energy and burns fat all day.
Learn More »Prebiotics are fibers and natural sugars that stimulate the good bacteria in the gut. Many prebiotic foods are suitable for vegans and people on other diets to eat. These foods include almonds, chicory, garlic, and chickpeas. Prebiotics help beneficial bacteria grow in the gut. They work with probiotics, which are healthful bacteria or yeasts, to improve health. To date, the majority of research around gut health has focused on probiotics, with prebiotics being a relatively new area of focus. More research is necessary to uncover all of the health benefits of prebiotics, but they are likely to be a valuable dietary component. Many of the best-known sources of prebiotics are suitable for vegans. This article looks at 19 of these foods, which include vegetables, legumes, fruits, nuts, and seeds. Legumes Legumes are the fruits or seeds of plants from a specific family. Legumes with a high prebiotic content include: 7. Chickpeas Chickpeas are a good food choice for people looking to increase their prebiotic intake. They contain 12.2 g of fiber per 100 g . Chickpeas are also rich in protein, iron, and B vitamins. 8. Lentils Pink or red lentils are filling, easy to digest, and very healthful. They are a rich source of fiber, containing 10.8 g per 100 g , and help stimulate beneficial bacteria as well as aid digestion. 9. Red kidney beans, baked beans, and soybeans Share on Pinterest Red kidney beans are easy to include in a range of meals. Beans are another type of food that can boost good gut bacteria. Beans are high in protein and an excellent source of potassium. The nutritional content of beans makes them a great staple food to eat regularly. These legumes are rich in fiber too. Red kidney beans, for example, contain 15.2 g of fiber per 100 g . Fruits Fruits with a high prebiotic content include: 10. Bananas Bananas are beneficial for the gut and contain naturally occurring fibers that help increase good bacteria and reduce bloating. They offer 2.6 g of fiber per 100 g . 11. Custard apples Custard apples have antioxidant properties that make them beneficial for heart and brain health and may help lower cholesterol. Their prebiotic properties come from their naturally occurring fiber, which feeds the good bacteria in a person’s gut and helps fight off the harmful bacteria. 12. Watermelon Watermelon is another fruit that contains prebiotics and can feed the good bacteria in a person’s stomach. The water content of watermelon is high, so this fruit is good for hydration too. 13. Grapefruit Citrusy grapefruit is another ideal choice for vegans who are looking for prebiotic foods to eat. The high fiber content of grapefruit makes it beneficial for gut health, and it is also high in vitamins A and C. Cereal grains Several cereal grains also have a high prebiotic content, including: 14. Bran Bran contains fiber that feeds beneficial gut bacteria. Bran also promotes regular bowel movements and may reduce cholesterol. 15. Barley Barley is an immune-boosting, antioxidant powerhouse and an excellent source of prebiotic fiber. Raw barley contains 15.6 g of fiber per 100 g . 16. Oats Oats are a beneficial choice for vegans as they offer a range of health benefits due to their antioxidant and anti-inflammatory properties. Raw oats contain 15.4 g of fiber per 100 g .
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Learn More »Nuts and seeds Nuts and seeds with a high prebiotic content include: 17. Almonds Share on Pinterest Almonds are popular as a healthful snack food. Almonds are high in dietary fiber and a good source of prebiotics. They contain 12.5 g of fiber per 100 g . Almonds can add flavor and texture to a range of hot and cold dishes In addition to their fiber content, almonds are also a good source of calcium for vegans. 18. Pistachio nuts Pistachio nuts contain high levels of vegetable protein, fiber, vitamins, and minerals. They are an excellent source of prebiotics for vegans and can help stimulate good gut bacteria. 19. Flaxseeds Flaxseeds are a versatile seed that people can include in many dishes. They contain large amounts of fiber that helps maintain gut health and keep the digestive system running smoothly.
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