Eating prebiotic foods is one of the best ways to support gut health. These foods are high in fiber and feed the beneficial bacteria (probiotics) in the gut, promoting a healthy balance of gut flora.
According to Dr. Elizabeth Sharp, MD, IFMCP, and Lauren Manaker, RD, a variety of prebiotic foods can be added to your diet on a consistent basis. The top benefits include improved digestion, reduced inflammation, and strengthened immune systems.
Some examples of prebiotic-rich foods include garlic, onions, bananas, as well as fermented foods like yogurt and kimchi (which contain probiotics). Both experts agree that a combination of prebiotics and probiotics is the most effective approach to supporting gut health.
To reap the benefits, aim for at least 3 grams of prebiotics per day. This can be achieved by incorporating high-fiber foods into your diet, such as fruits, vegetables, nuts, and whole grains.
Signs that you may need more prebiotics in your diet include GI symptoms like constipation, bloating, sugar cravings, frequent illnesses, or changes in mood. Listen to your body and consult with a healthcare professional if you’re unsure about your gut health.
Prebiotics are not meant to replace probiotics, but rather serve as nourishment for the beneficial bacteria already present in the gut. By consuming both prebiotics and probiotics, you can support a healthy balance of gut flora and maintain overall gut health.
Source: https://www.vogue.com/article/prebiotic-foods