Khaberni - Prebiotics are fibers and plant compounds that the body does not digest, but they serve as food for beneficial bacteria (probiotics) in the colon. Supporting these bacteria helps improve digestion, strengthen the gut barrier, and boost immunity. However, some individuals with irritable bowel syndrome may have difficulty tolerating certain prebiotic-rich foods, so it is advisable to gradually introduce them and consult a specialist when necessary, according to a report on the VeryWellHealth website.
According to experts, these snacks topped the list:
1. Unripe Bananas
Greenish bananas contain resistant starch that acts as a prebiotic. The less ripe they are, the more they offer in this regard.
2. Almonds
They provide fermentable fibers and polyphenols that interact with gut bacteria. Studies have shown that regular consumption increases levels of "butyrates," a short-chain fatty acid that supports colon health.
3. Wheat Bran and Whole Grain Products
Like breakfast cereals rich in bran or whole granola; even small daily amounts can enhance microbiome diversity, essential for gut stability and immune support.
4. Apples
They contain pectin, a type of soluble fiber with prebiotic effects. Fresh apples are the best option, minimizing reliance on sweetened products.
5. Chickpeas
Chickpeas are rich in fermentable fibers and resistant starch, promoting the growth of beneficial bacteria such as Bacteroidetes and Actinobacteria, and supporting inflammation reduction.
6. Onions
Fresh onions contain prebiotic fibers like inulin. It is preferable to eat them lightly cooked to minimize stomach irritation, while moderating fried foods.
7. Blueberries
Rich in polyphenols, especially anthocyanins, which act as prebiotics and increase the production of beneficial short-chain fatty acids for the gut.
8. Red Berries (Raspberry)
Provide fermentable fibers and phytochemicals that support beneficial bacteria, along with their high antioxidant content.
9. Beans
A better alternative to low-fiber snacks. Beans retain their fermentable fibers that nourish colon bacteria.
How to Benefit Safely?
For best results and to avoid colon troubles, experts advise starting with small amounts, then gradually increasing to avoid gas and bloating. Also, drink enough water to support fiber movement, and diversify sources rather than relying on one type.
In conclusion, adding prebiotic-rich snacks to your diet may help build a more diverse and stable microbiome, positively reflecting on digestion and immunity. Gradual inclusion and moderation are the best ways to gain benefits without discomfort.
