Prebiotics: Specialized plant fiber that acts as food for the good bacteria. Probiotics: Living strains of bacteria that add to the population of good bacteria in your digestive system. This stimulates growth among the preexisting good bacteria. The most commonly used probiotic strains include the lactic acid bacteria (LAB), Gram-positive microbes that have been used for centuries in food production processes (yogurt, cheese, pickles). Prebiotics are in foods such as whole grains, bananas, greens, onions, garlic, soybeans and artichokes. In addition, probiotics and prebiotics are added to some foods and available as dietary supplements. Research is ongoing into the relationship of the gut microflora to disease. Prebiotics are foods for the probiotics to feed upon. These foods contain types of fiber such as beta-glucans and insulin that the bacteria feed upon. They metabolize these fiber into products that help to maintain our gastrointestinal health.

What are 10 most popular prebiotics food

Chicory root is a great source of prebiotics: Approximately 68% of chicory root fiber comes from the prebiotic fiber insulin, which is a compound that helps improve digestion and bowel function and helps relieve constipation.

Dandelion greens The greens of dandelion flower can be cooked or consumed raw. They contain fiber, high portion of which also comes from insulin.

Jerusalem artichoke The Jerusalem artichoke– also known as the sun root, sunchoke, or earth apple– is part of the sunflower family it, too, contains insulin-rich dietary fiber. Along with its other benefits, insulin helps increase the friendly bacteria in your colon, promoting greater digestive health. It can also aid in the absorption of minerals in your large intestine.

Garlic is a flavorful herb linked to various health benefits. Garlic acts as a prebiotic by promoting the growth of beneficial “Bifidobacteria” in the gut. it also helps prevent disease-promoting bacteria from growing.

Onions have many health benefits. They are also rich in insulin, as well as fructooligosaccharides (FOS). FOS is a type of carbohydrate that helps strengthen gut flora and helps with fat breakdown

Leeks come from the same family as onions and garlic, and they offer similar health benefits. Leeks are nutrient-dense, which means they’re low in calories but high in vitamins and minerals, Thanks to their insulin content, leeks promote healthy gut bacteria and help break down fat.

Asparagus is a popular vegetables and another great source of prebiotics. Like other foods on this list, this nutritious vegetables naturally contains insulin.

Bananas also contain some insulin. Unripe (green) bananas are also high in resistant starch, which has prebiotic effects. In addition, bananas contain a variety of other compounds beneficial to health.

Barley contains beta-glucan, which is a prebiotic fiber. Beta-glucan in barley has been shown to lower total and LDL (bad) cholesterol and reduce the risk of cardiovascular disease. it may also help lower blood sugar levels.

Oats Whole oats are a healthy grain with prebiotic benefits, like barely, they contain beta-glucan fiber, as well as resistant starch. Oats also contain various phytochemicals that act as prebiotics. Research: also suggests that in addition to their prebiotic properties and their positive impact on healthy gut bacteria, they have other health benefits, such as helping lower cholesterol.

Other sources can be avocado, seaweed, wheat bran, jicama root, Yacon root, flaxseeds, burdock roots, cocoa, konjac root, apples.

What are 10 most popular probiotic foods

Yogurt is one of the best sources of probiotics. It’s made from milk fermented by probiotics, mainly lactic acid bacteria bifidobacteria. Health benefits associated with eating yogurt include: Improved bone, heart, and gastrointestinal health, reduce risk pf diabetes, reduced risk of breast and colon cancer, improved weight management

Additionally, yogurt may be suitable for people with lactose intolerance. This is because the bacteria turn some of the lactose into lactic acid, which is also what gives yogurt its sour taste.

However, not all yogurt contains live probiotics, and processing can sometimes kill the live bacteria. For this reason, make sure to choose yogurt with active or live cultures.

Also, be on the lookout for high amounts of added sugar, even if the product is labeled “low fat” or “fat-free”.

Kefir is a fermented probiotic milk drink. It’s made by adding kefir grains to cow’s or goat’s milk. Kefir grains are nor cereal grains but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower.

The word “kefir” is thought to come from the Turkish word “keyif”, which means feeling good after eating. Indeed kefir has been linked to various health benefits. It may improve bone health, help with digestive problems, and protect against infections. Kefir may also be good options for people with lactose intolerance. Kefir contains several major strains of friendly bacteria and yeast, making it a more diverse and potent probiotic source compared to yogurt.

Sauerkraut is finely shredded cabbage that has been fermented by lactic acid and bacteria. It’s a traditional food popular in many countries, especially Eastern Europe.

Sauerkraut has a sour, salty taste. People often use it on top of sausages or as a side dish. You can store it for months in an airtight container. In addition to its probiotic qualities, sauerkraut is rich in fiber as well as Vitamin C and K. It’s also high in sodium and contains iron and potassium. Also it contains the antioxidants lutein and zeaxanthin, which are important for eye health. Make sure to choose unpasteurized sauerkraut. Pasteurized kills the live and active bacteria.

Tempeh is a fermented soybean product that forms a firm patty. Originally from Indonesia, tempeh has become popular worldwide as a high protein meat substitute. People describe it’s flavor as nutty. earthy or similar to that of a mushroom.

The fermentation process has some surprising effects on it’s nutritional profile. Soybeans are typically high in phytic acid, a plant compound that impairs the absorption of minerals like iron and zinc. However, fermentation lower the amount of phytic acid, which may increase the amount of minerals your body can absorb from tempeh. Fermentation also produces some Vitamin B12, a nutrient that soybeans do not contain. You usually get vitamin B12 from animal products, so tempeh is a great substitute for vegetarians.

Kimchi is a fermented, spicy Korean side dish. Cabbage is usually the main ingredient, but other vegetables can also be used. Kimchi is a flavored with a mix of seasonings, such as red chili pepper flakes, garlic, ginger, scallion, and salt.

It contains the bacteria Lactobacillus kimchi and other lactic acid bacteria that may benefit digestive health. Kimchi made from cabbage is high in some vitamins and minerals, including Vitamin K, riboflavin (vitamin B2,) and iron.

Miso is a Japanese seasoning. It’s traditionally made by fermenting soybeans with salt and a fungus called koji. Miso can also be made by mixing soybeans with other ingredients, such as barley, rice, and rye. People most often use this paste in miso soup, a popular breakfast food in Japan.

Miso is typically salty. It’s available in many varieties, including white, yellow, red, and brown. Miso is a good source of protein and fiber. Its also high in various vitamins, minerals, and plant compounds, including Vitamin K, manganese, and copper. Some research suggests that miso may also protect against cancer, obesity, and high blood pressure. It may also help regulate your cholesterol.

Kombucha is a fermented black or green tea drink popular in many parts of the world, especially in Asia. Some research suggests that kombucha may reduce the risk of cancer, diabetes and other diseases.

But other researchers warn that there isn’t enough high quality evidence to confirm these benefits and clinical studies on human are needed. Still, because kombucha is fermented with bacteria and yeast, it likely does have health benefits related to it’s probiotic properties.

Pickles also known as gherkins are cucumbers preserved in a solution of salt and water. They’re left to ferment for some time, using their own naturally present lactic acid bacteria, which makes them sour.

Pickled cucumbers are a great source of healthy probiotic bacteria, which may improve digestive health. They are also low in calories and a good source of vitamin K, an essential nutrient for blood clotting. Keep in mind that pickles also tend to be high in sodium. It;s important to note that pickles made with vinegar do not contain live probiotics.

Traditional buttermilk The term “buttermilk” actually refers to a range of fermented dairy drinks. There are two main types of buttermilk: traditional and cultured. Traditional buttermilk is simply the leftover liquid from making butter, Only this version contains probiotics, which some call “Grandma’s probiotic”. Traditional buttermilk is mainly consumed in India, Nepal and Pakistan.

Cultured buttermilk, commonly found in American supermarkets, generally does not have any probiotics benefits. Buttermilk is low in fat and calories but contains several essential vitamins and minerals, such as: Vitamin B12, Riboflavin, Calcium, Phosphorus

Natto is another fermented soybeans products, like tempeh and miso. It contains a bacterial strain called Bacillus subtilis. Natto is a staple Japanese kitchens. It’s typically mixed with rice and served with breakfast. It has a distinctive smell, slippery texture, and strong flavor.

Natto is rich in protein and Vitamin K2, which is important for bone and cardiovascular health. For example, a 2020 Japanese study found that regularly consuming natto reduced the risk of osteoporosis fractures in woman post menopause.