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Diet & Nutrition
Probiotic And Prebiotic Foods To Eat For Good Digestion
Have you ever noticed how a healthy gut translates to a healthier you? It's no coincidence! Our digestive system, teeming with trillions of bacteria, plays a central role in everything from nutrient absorption to immune function. And within this bustling ecosystem, two key players stand out: probiotics and prebiotics.
Probiotics are the good guys—live bacteria that reside in your gut and contribute to a balanced microbiome. Think of them as tiny allies, aiding digestion by breaking down food, producing beneficial vitamins, and protecting against harmful bacteria.
Prebiotics, on the other hand, aren't living organisms themselves. Instead, they act as food for the good bacteria, promoting their growth and activity. These prebiotic fibres act like fertilisers, creating a thriving environment for the beneficial bacteria in your gut to flourish.
Together, probiotics and prebiotics work synergistically to optimise your digestion. So, ready to unlock the power of these gut-friendly wonders? Let's explore the best probiotic and prebiotic foods to eat for good digestion!
Table Of Contents
1. What Are The Best Probiotic And Prebiotic Foods?
2. Foods To Eat For Good Digestion
3. Dietitian’s Recommendation
4. The Final Say
5. FAQs
6. References
What Are The Best Probiotic And Prebiotic Foods?
Live bacteria, known as probiotics, balance the gut flora and offer several health benefits when taken in sufficient doses. At the same time, prebiotics are dietary fibres that feed the friendly bacteria in your gut. This process helps the probiotics thrive and maintain a healthy gut environment. Here are some excellent sources of probiotics and prebiotics that you can add to your list of foods to eat for good digestion:
Prebiotic Foods | Probiotic Foods |
Garlic Garlic is rich in inulin, a prebiotic fibre that promotes the growth of beneficial Bifidobacteria in the gut. It also has antimicrobial properties that support overall gut health. | Yoghurt Yoghurt is one of the most well-known probiotic foods. It's made from milk fermented by beneficial bacteria, primarily lactic acid bacteria and Bifidobacteria. Look for labels mentioning "live and active cultures" to ensure you get a probiotic-rich product. |
Onions Onions contain inulin and fructo-oligosaccharides (FOS), which help boost the immune system, improve digestion, and increase beneficial bacteria in the gut. | Kefir A fermented milk drink is much like yoghurt but with a thinner consistency and a more diverse range of bacteria and yeast. It has potent probiotic properties and is known for its ability to enhance digestion and boost immune function. |
Leeks Leeks, similar to onions and garlic, are high in inulin. They are also rich in flavonoids, which have anti-inflammatory and antioxidant properties. | Sauerkraut It is fermented cabbage that is rich in probiotics. It also contains vitamins C and K, as well as fibre. To get the probiotic benefits, choose raw, unpasteurised sauerkraut, as pasteurisation kills the beneficial bacteria. |
Asparagus Asparagus is another excellent source of inulin. In addition to providing vital vitamins and minerals, such as vitamins A, C, E, and K, this vegetable promotes intestinal health. | Kimchi Much popular these days, kimchi is a traditional Korean meal made of fermented vegetables, primarily radishes and cabbage, plus seasonings such as salt and spices. It's rich in probiotics and vitamins A, B, and C. |
Bananas Bananas, mainly when they are slightly green, are a good source of resistant starch and inulin. They help promote the growth of good bacteria and improve digestive health. | Miso Miso is a Japanese seasoning made from fermented soybeans. It's often used in soups. Miso is an amazing source of probiotics, protein, and fibre. It also contains beneficial enzymes that aid digestion. |
Tempeh Tempeh is a fermented soybean product with a firm, cake-like consistency. It's rich in probiotics, protein, and vitamins, especially vitamin B12, which is generally lacking in vegetarian diets. | |
Pickles Pickles, particularly those fermented in brine (saltwater) rather than vinegar, are rich in probiotics. Like other fermented foods, they can support gut health and digestion. |
Also Read: Consider These 6 Best Multivitamins For Kids Considerations For Specific Needs!
Foods To Eat For Good Digestion
Here is a list of foods to eat for good digestion:
1. Fiber-Rich Foods
Whole grains like oats and brown rice, fruits like berries and apples, and vegetables like spinach and broccoli provide essential dietary fibre for regular bowel movements. The daily fibre intake is approximately 25-30 gms.
2. Probiotic Foods
Yoghurt, kefir, sauerkraut, and kimchi, buttermilk, cheese contain beneficial bacteria that support gut health and aid digestion. There is no RDA for probiotics. However, daily, have at least one food-rich probiotic like curd and other sources.
3. Hydrating Foods
Cucumbers, watermelon, and celery have high water content, which helps soften stool and prevent constipation.
4. Healthy Fats
Avocados, nuts, and olive oil support the absorption of fat-soluble vitamins and help move food smoothly through the digestive tract. The daily intake of healthy fats should be between 20% and 35%.
5. Lean Proteins
Chicken, fish, and tofu are easier to digest than fatty meats, ensuring a lighter load on your digestive system. Protein intake should be 1-1.5gm per day depending on your type of activity( sedentary, moderate and heavy).
Also Read: Understanding 6 Important Types Of Nutrients And Their Sources
Dietitian’s Recommendation
Some prebiotics, like pectin and inulin, have health benefits, such as relief from inflammation, diarrhoea, and other intestinal disorder symptoms and prevent colon cancer. Prebiotics also enhance the bioavailability of minerals. Promoting a feeling of fullness and losing weight reduces obesity and cardiovascular disease risk. Probiotics are added mainly to fermented milk products and are considered good bacteria. You can opt for ToneOp Care's Vitamin 360 tablets containing gut health pre and probiotics.
Dt. Akshata Gandevikar
The Final Say
Adding different probiotic and prebiotic foods to your meals can help make a flourishing gut microbiome, leading to a healthy digestive system. The benefits are numerous, from strengthened immunity to a happier gut. These dietary powerhouses can greatly improve your overall health state. So, prepare to embrace a world of delicious options and embark on a journey towards a healthier, happier you!