How to Add Prebiotics to My Diet

Prebiotics are fibers that are found in a variety of different foods. They cannot be digested by the body, but they can be digested by the bacteria that live in the gut. Beneficial gut bacteria thrive off the fibers in prebiotics, so consuming prebiotics can help improve your digestive health.

When you consume prebiotic fibers, they travel down your upper digestive tract untouched. When they enter the lower part of your digestive tract, your gut bacteria can begin to break them down into components that can be absorbed and used by the body.

Since gut bacteria are vital for immune function, consuming prebiotic foods in your diet can also help boost immunity and help you to fight off harmful pathogens.

How Many Prebiotics Should We Eat?

There isn’t a set amount of prebiotic foods that you should eat. However, the general guideline is to consume three to five grams of prebiotics a day to improve your gut health.

As long as you’re consuming enough dietary fiber, you will probably be consuming enough prebiotics. Consuming lots of fruits and vegetables is a great way to get lots of high-quality fiber in your diet.

Why Are Prebiotics Helpful For The Body?

We’ve already mentioned above that prebiotics help to improve your digestive system by enabling good bacteria in your gut to thrive. This can lower digestive discomfort, reduce the risk of constipation and bloating, and improve your immune health.

Consuming prebiotics can also potentially reduce allergy symptoms because of their immune-boosting effects. However, further studies are required to confirm this.

Prebiotics may also improve bone health. Studies suggest that they may increase calcium absorption, which is vital to maintaining strong and healthy bones.

Which Foods Contain Prebiotics?

There are lots of great foods that you can add to your diet to increase your intake of probiotics. You may already be eating many of them!

Foods that are rich in prebiotics include garlic, onions, whole grains, beans, peas, nuts, seeds, and bananas. Prebiotic supplements are also available if you’re struggling to take them in through food.