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List of 11 foods containing natural prebiotics

Prebiotics are valuable dietary fibers that are necessary for the nutrition and reproduction of beneficial intestinal microflora.

An increase in the number of beneficial microorganisms has a positive effect not only on the digestive system, but also on the entire body.

There are enough natural products rich in natural prebiotics . Many of these products have a unique set of other properties: from the prevention of inflammatory pathologies of the digestive tube to reducing mortality from oncological and cardiological diseases.

However, prebiotics should not be confused with probiotics. In of this article we explained the difference between them.

Below we have reviewed in detail the list of the 11 most useful foods that contain natural prebiotics.

1. Chicory Root

Chicory is widely used as an alternative to coffee.

About 47% of all fiber in chicory is represented by inulin, a complex polysaccharide with a lot of useful properties.

According to research data, inulin stimulates the growth of beneficial microflora in the intestine (action against bifidobacteria has been proven) and reduces the number of pathogenic and opportunistic microorganisms.

Japanese scientists have come to the conclusion that chicory root extract helps prevent the development of type II diabetes mellitus by increasing the sensitivity of receptors to insulin, and also improves the motor activity of the smooth muscles of the intestine.

In addition, chicory accelerates the absorption of fats. Experiments on rodents have shown that the plant increases the production and excretion of bile into the lumen of the gastrointestinal tract, changes the metabolism of lipids in the body (removes fatty acids and excess cholesterol). This property, on the one hand, increases the risk of obesity, on the other hand, prevents the appearance of atherosclerotic overlays on the walls of vessels .

Chicory also has an antioxidant effect, Protects liver cells protects against damage caused by the formation of free radicals, slows down aging and prevents the appearance of cancer cells.

Thus, chicory root is an extremely useful substitute for coffee. Prebiotics in the composition of the plant normalize bowel function , increase the energy value of food and prevent a number of deadly pathologies.

2. Jerusalem Artichoke

76% of jerusalem artichoke dietary fiber comes from inulin. Stimulation of the growth of beneficial microflora, according to experts , more pronounced than that of the chicory root.

According to Indian scientists, jerusalem artichoke increases the functional activity of local and general immune factors, accelerates metabolism and the work of enzymatic devices in the lumen of the gastrointestinal tract.

According to the results of the research, it was established that the plant reduces insulin resistance and can be used to treat type II diabetes mellitus. Efficacy against fatty liver hepatosis has also been noted.

The product contains a large amount of potassium and thiamine, which are extremely important for the smooth functioning of skeletal muscles and the transmission of nerve impulses.

Jerusalem Artichoke Strengthens the immune system , improves metabolism and prevents a number of metabolic diseases in the human body.

3. Garlic

11% of indigestible garlic fibers are represented by inulin, 6% by fuctooligosaccharides. These carbohydrate substances have many medicinal properties.

Proven that garlic activates the growth and reproduction of bifidobacteria, inhibits harmful microorganisms.

According to a number of foreign studies, the plant increases the bioavailability of calcium and magnesium, which is important for adequate heart function and maintaining mineral density bone tissue . Garlic also has a strong hypoglycemic effect.

Recent works demonstrate that garlic can be used not only as an antidiabetic agent, but also used to treat dyslipidemia, hypertension and symptomatic arterial hypertension, normalization coagulation properties of blood .

The active ingredient of garlic essential oil (allicin) is a natural bioflavonoid that reduces the risk of cancer. Sulfur compounds, which are very abundant in the plant, also have a similar property.

It is recommended to eat 2-3 cloves of garlic per day.

Garlic increases the number of beneficial microorganisms in the lumen of the gastrointestinal tract, prevents the manifestation of pathologies of the cardiological and oncological profile.

4. Onion

Onions consist of 17% indigestible fiber, which helps to break down and assimilate fats in the intestinal lumen, and also helps to maintain adequate microflora.

The onion has pronounced Immunomodulatory properties . It stimulates the proliferation of spleen and thymus cells (lymphoid formation in the chest).

According to Indian researchers, against the background of systematic onion consumption, there is an increase in the phagocytic activity of macrophages and monocytes, which are responsible for capturing and destroying foreign particles.

Proven that onions also have an antitumor effect, which is associated with a change in the production of free radicals.

Individual experiments prove the effectiveness of onions in reducing the number of cardiovascular diseases.

Onions are rich in indigestible dietary fibers, which Improve digestion , strengthen the immune system and reduce the risk of cancer.

5. Asparagus

Asparagus dietary fiber not only helps to increase the number of beneficial bacteria, but also has an antitumor effect.

According to scientific concepts , this effect is associated with the direct effect of polysaccharide complexes on cancer cells. Activity against hepatocellular carcinoma was noted.

Chinese scientists have identified the ability of asparagus to neutralize free radicals. As a result, the course of the body's natural aging processes slows down.

The combination of large amounts of fiber and antioxidants is expressed in a powerful anti-inflammatory effect. The plant can be used for autoimmune pathologies (Crohn's disease, ulcerative colitis).

Thus, asparagus is a unique product rich in dietary fiber and antioxidants. With systematic use, it is possible to prevent the manifestation of dysbiosis, oncological pathologies, as well as slow down aging.

6. Bananas

Banana contains a lot of valuable vitamins, minerals and fiber. It contains a lot of starch, which also has prebiotic properties.

Scientists from the USA have proved that inulin, oligofructose, lactulose and starch contained in a banana stimulate the reproduction of bifidobacteria.

Proven that with the systematic inclusion of bananas in the diet (1 banana every 1-2 days), there is a decrease in the incidence of dyspeptic disorders (bloating, discomfort in the intestines).

Bananas contribute to the maintenance of beneficial microflora and the elimination of a number of disorders of the gastrointestinal tract caused by malnutrition.

7. Oats

Whole oats are rich in beta-glucans and starch.

According to Norwegian scientists , the consumption of 60 g of oatmeal per day for 7 days leads to a decrease in the fermentation processes in the stomach and inhibition of gas formation, an increase in the number of beneficial lacto- and bifidobacteria.

Beta glucans, according to Canadian research , they help to reduce the level of total cholesterol and low-density lipoproteins (by 5-10%) in blood plasma in people with a normal ratio of lipoproteins in the blood or with lipid profile pathologies.

Oats are effective in cancer prevention. Low molecular weight beta-glucans, according to experts , have antitumor activity and at the same time are completely safe for the cells of the whole body.

Taking oatmeal porridge leads to a rapid filling of the stomach and the creation of a feeling of satiety. This circumstance helps to control appetite in people who are obese or have chronic diseases. pancreas .

Oats not only has prebiotic activity, but also inhibits the proliferation of malignant cells, prevents the development of cardiovascular diseases.

8. Apples

The prebiotic effect of apples is ensured by the content of pectin, the mass fraction of which from the total fiber is 50%.

Pectin increases the production of butyrate and beta-glucuronidase, which stimulate the development of beneficial bacterial stamps in the lumen of the digestive tube.

Recommended use not only whole apples, but also juices, purees, and pomace based on it.

Pectin, according to German scientists , increases the activity of enzymatic processes in all parts of the large intestine. The effect is realized by reducing the acidity and increasing the activity of lactate.

Apples protect the mucous membrane from various damages (chemicals and carcinogens coming from food; the persistence of helicobacter pylori), counteract lipid peroxidation. Against the background of taking apples is celebrated reduction of the harmful effects of nonsteroidal anti-inflammatory drugs (the effect is proven by the example of indomethacin).

The dietary fibers that make up apples are useful not only for the health of the digestive system, but also for the whole body.

9. Cocoa

Cocoa is a powder obtained from cocoa beans, which is used to make one of the most popular drinks in the world.

Research shows that the flavonoids contained in cocoa beans have a significant effect on the composition of the intestinal microflora: they reduce the number of pathogenic representatives and stimulate the growth of beneficial microorganisms.

Proven that the use of dark chocolate (with a high percentage of cocoa) leads to inhibition of the vital activity of fungi (for example, the genus Candida), and also helps to reduce cholesterol levels in blood plasma.

Scientists also note the cardioprotective effect of cocoa.

Italian works demonstrate high cocoa efficacy against a wide range of cardiovascular disorders. By increasing the synthesis of nitric oxide, cocoa reduces blood pressure (this is especially important for people suffering from hypertension or symptomatic hypertension). There was also an increase in the sensitivity of muscle and adipose tissue cells to insulin.

Cocoa is not only delicious, but also a healthy drink. The active substances of the plant normalize intestinal microbiocenosis, prevent the development of fungal pathologies, and reduce the risk of cardiovascular diseases.

10. Burdock Root

Burdock is widely used in the Japanese healthcare system, as well as in folk medicine around the world.

The plant's dietary fibers have a prebiotic effect, are able to suppress the activity of pathogenic flora, stimulate intestinal motility (as a result, there is a decrease in the duration and prevention of constipation in the future).

The positive effect of burdock on the work of local immune factors and barrier tissues is noted.

Burdock Root, according to research , reduces dyspeptic disorders (belching of stomach contents, bloating).

Chinese and American scientists have found burdock root contains a number of antioxidants that prevent the appearance of cancer and normalize metabolism. The plant is recommended for use in the food and pharmaceutical industries.

Burdock root is a useful prebiotic that additionally stimulates the immune system and prevents the appearance of oncological pathologies.

11. Flax seeds

Flaxseeds are a unique source of prebiotics. The fiber of the plant is represented by 30% soluble fibers based on mucous gum, 70% cellulose and lignin.

Flax seeds, as well as products based on it (oils) are used all over the world to maintain an adequate ratio between representatives of harmful and beneficial microflora, improve the motility of the digestive tract.

The plant is also used in dietetics to reduce the absorption of fat particles that come with food.

According to research data, the consumption of drinks based on seed powder and flaxseed bread leads to a decrease in the concentration of low and very low density lipoproteins, and also increases the volume of bile excreted from the body. As a result, prevention of cardiovascular pathologies caused by atherosclerosis is observed.

A large set of phenolic antioxidants available in the seeds of the plant has a pronounced anti-cancer and antioxidant effect, helps to maintain blood glucose levels within the normative values.

Flax seeds improve the motor activity of the smooth muscles of the intestine, increase the number of beneficial flora, and also reduce the risk of developing cardiovascular and malignant proliferative diseases.

Conclusion

Thus, prebiotic foods are extremely important for the human body. They contribute to an increase in the number of beneficial bacteria and inhibit pathogenic flora, which leads to normalization of the digestive system. There is also a positive effect on all body systems: reducing the risk of developing cardiovascular and oncological diseases, increasing immunity and resistance to infections.