Prebiotics are the indigestible part of fruits, vegetables and whole grains that can stimulate the growth and activity of good bacteria in the digestive tract. Effective prebiotics are essentially soluble fiber- the type of fiber that dissolves in the blood-- from plants that become food for the helpful bacteria needed for healthy digestion. Insoluble fiber – the type that does not dissolve in the blood-- also has some prebiotic affects. However, insoluble fiber is not as efficient as soluble fiber at feeding the healthy microorganisms in our bodies. Inulin is a type of prebiotic that is found in some root vegetables such as chicory root. It is added to some foods such as yogurt to increase the prebiotic/probiotic interaction. This reaction is called synbiotics. When synbiotics occurs, prebiotics and probiotics are working together to improve the natural microflora in the digestive tract. The digestive system is considered to be at the peak of health and overall health of the body increases.
Some food sources for prebiotics are inulin from root plants, raw oats, unrefined wheat, barley, rye, chicory root, onion, garlic, leeks, flaxseed, dark leafy greens such as spinach, legumes including lentils and red kidney beans, berries, bananas and many other fruits.
Eating a balanced diet of these foods plus a cup of yogurt or kefir is all the body needs to obtain synbiotics. Also try eating fresh blueberries with a cup of vanilla or Greek yogurt to get the prebiotics/probiotics necessary for optimal digestive health.
Healthy Action Step: For a healthy Sunday dinner, prepare a lentil soup with leeks, a spinach salad with red onion with homemade lemon juice and olive oil dressing. Finish the meal with honey sweetened Greek yogurt and blackberries.
