Natural Prebiotic and Probiotic Foods Lists for Healthy Gut

Table of Content

• Introduction

• What are Prebiotic Foods?

• What are Probiotic Foods?

• Difference between a prebiotic and a probiotic 

• 15 Best Natural Prebiotic and Probiotic Foods in India

• 15 Best Probiotic Foods in India

• Take Home Points

• FAQ on Natural Prebiotic and Probiotic Foods Lists for Healthy Gut

Introduction

Have been wondering what probiotic and prebiotic foods? Probiotics refers to beneficial bacteria while prebiotics are foods that these bacteria consume. Studies suggest that regular consumption of foods containing the two can be beneficial in creating a balance in your gut.

Even though probiotics and prebiotics sound the same, they play different roles in health. In this blog, we will explain what you should know about the two and some of the best sources. Read on to find more.

What are Prebiotic Foods?

Prebiotics refer to ingredients commonly found in certain foods which cannot be fully digested in your intestines. These ingredients are commonly found in foods that are rich in fiber. Prebiotics work hand in hand with probiotics to improve the balance in good and bad bacteria in the gut.

Some benefits of prebiotic foods include:

·         Promote the absorption of dietary calcium in the intestines

·         Lower the risk of colorectal cancer

·         Improve regulation of blood sugar

·         Boost the immune system

·         May help in weight loss

Consuming foods rich in prebiotics may not be suitable for everyone. For instance, if you have diarrhea-predominant irritable bowel syndrome (IBS), prebiotic rich diets can worsen your symptoms. Conversely, people who experience constipation may improve their bowel function by eating prebiotic rich foods.

It is thus important to find the right balance of prebiotic foods that works for you.

What are Probiotic Foods?

 Probiotics refer to live microorganisms or microbes that offer beneficial effects on or inside your body. Not all microbes in your body are beneficial and some can be harmful. However, beneficial microbes, such as probiotics, may help to regulate the effects of the harmful types.

 Probiotic foods contribute live and beneficial microbes to the populations within your digestive system and other body parts, thus making the communities stronger. Their main role is to prevent an imbalance or a deficit of beneficial microbes in your gut.   

Some possible health benefits of probiotic foods include:

·         Help balance the gut-friendly bacteria

·         Treat and prevent diarrhea

·         Improve certain mental health conditions

·         Boost cardiovascular health and function

·         Reduce symptoms of certain digestive disorders

·         Boost the immune system

·         Help in weight loss

Difference between a prebiotic and a probiotic 

Prebiotic vs Probiotic: What is the Difference?

Have you ever wondered the difference between prebiotic vs probiotic? The main difference between prebiotic and probiotic foods come from their roles and functions in promoting a healthy gut environment. Prebiotics are a form of fiber that cannot be digested by the human body. On the other hand, probiotics refer to tiny living microorganisms, consisting of bacteria and yeast. Prebiotics act as food for probiotics.

Both prebiotic and probiotic foods help the body in building and maintaining a healthy colony of beneficial bacteria and other microorganisms, which support the gut and help digestion.

Foods that contain probiotics and prebiotics have components that help to promote beneficial bacteria by providing food and creating a healthy environment where these microorganisms can multiply and flourish.

Prebiotics are commonly found in fiber-rich foods like vegetables, fruits, and whole grains. Probiotics mainly occur in fermented foods, such as yoghurt, tempeh, and sauerkraut.

15 Best Natural Prebiotic and Probiotic Foods in India

Now that you understand the difference between probiotic and prebiotic foods, let’s find some of the best natural prebiotic and probiotic foods in India.

15 Best Prebiotic foods in India

There are various sources of prebiotic foods in India. The most common ones include:

1.       Bananas

Unripe or green bananas contain resistant starch, which is a form of prebiotic fiber that cannot be digested in the small intestines. Instead, it is passed on to the large intestines where it promotes the growth of beneficial bacteria. Bananas are also rich in other compounds that are beneficial to health.

2.       Onions

Onions come with numerous health benefits. They are also rich in inulin, which is a compound with prebiotic effects. A type of carbohydrates known as fructooligosaccharide, also found in onions helps to strengthen the gut flora and improve the breakdown of fat.

3.       Garlic

Garlic is one of the most popular flavorful herbs in India that come with many health benefits. By acting as a prebiotic, garlic promotes the growth of Bifidobacteria in the gut. It also suppresses the growth of disease-causing bacteria in the gut.

4.       Apples

Apples are loaded with a certain type of soluble fiber called pectin, which has prebiotic benefits. Pectin boosts the formation of short-chain fatty acids which are beneficial to gut bacteria, while suppressing the formation of harmful bacteria.

5.       Konjac root

Also called elephant yam, konjac root is a type of tuber that grows underground, just like potato. Flour prepared from this tuber contains over 70% of dietary fiber known as glucomannan fiber, which functions as a prebiotic in promoting the growth of gut-friendly bacteria. 

6.       Flaxseeds

Flaxseeds are packed with prebiotics. They are rich in fiber which promotes the growth of healthy gut bacteria and improves regular bowel movements. They are also rich in phenolic antioxidants.

7.       Wheat bran

Wheat bran refers to the outer layer of the whole wheat grain.  It has a special type of fiber called AXOS. Animal studies demonstrate that AXOS boosts the formation of healthy bacteria in the gut. In humans, wheat bran has been shown to promote the growth of Bifidobacterium, which softens the stool and prevents constipation.

8.       Seaweed

Seaweed represents marine algae packed with prebiotics, and other beneficial compounds. According to studies, polysaccharides in seaweed promote the production of short-chain fatty acids, which nourish cells that line your gut.

9.       Cocoa beans

Cocoa beans are seeds from cacao trees which are used to make chocolate. Cocoa beans are rich in flavanols, which have antioxidant and anti-inflammatory health benefits. These compounds also support the growth of beneficial bacteria while suppressing the growth of harmful bacteria in the gut. 

10.   Oats

When consumed in whole, oats are healthy grain with prebiotic benefits. Oats contain beta-glucan fiber and resistant starch. Oats are also rich in phytochemicals that act as prebiotics. Some studies also suggest that oats may help to lower cholesterol levels in the body.

11.   Barley

Barley contains a prebiotic fiber known as beta-glucan. Studies demonstrate that beta-glucan in barley may help to lower LDL (bad) cholesterol and reduce the risk of cardiovascular disease. It may also lower cholesterol levels. 

12.   Leeks

Leeks originate from the same family as onion and garlic, and provide similar benefits to gut health. Leeks are rich in nutrients like minerals and vitamins but low in calories. Their inulin content makes them a perfect option for prebiotic gut benefits.

13.   Asparagus

Asparagus is a popular vegetable in India which is also another great source of prebiotics. Similar to other foods in this list, asparagus is a nutritious vegetable that naturally contains inulin. 

14.   Jicama root

Apart from being low in calories, jicama root is high fiber, including the prebiotic fiber known as inulin. Some studies suggest that jicama root may help to improve digestive health and lower blood glucose levels.

15.   Avocado

Similar to apples, avocados are packed with pectin which has prebiotic benefits. According to research, regular consumption of avocados can lower the levels of bile acids in stools, increase the levels of healthy fatty acids, and boost the presence of beneficial bacteria in the gut.

15 Best Probiotic Foods in India

In this section, we will focus on some of the best probiotic foods in India which include:

1. Yoghurt

Yoghurt, commonly called Dahi, is perhaps one of the most popular probiotic foods in India. It is a staple in many homes and homemade yogurt is rich in beneficial bacteria that promote gut health and aids digestion.

2.      Kanji

This is a traditional fermented drink from carrots and mustard seeds. It is famous for its probiotic content and benefits it offers in the gut.

3.      Kefir

Just like yoghurt, kefir is a fermented milk drink although it has a thinner consistency. Kefir contains various beneficial bacteria and yeasts that have been shown to improve the digestive system.

4.      Buttermilk

Made by churning yogurt with water and spices, buttermilk is packed with probiotics that help in digestion and cooling the body.

5.      Idli

 A steamed rice cake made from fermented rice and lentil batter, idli offers a probiotic boost.

 6.      Dosa

 Similar to idli, dosa is made from fermented rice and lentil batter, providing a healthy dose of probiotics.

 7.      Kanji

 A traditional fermented drink made from carrots and mustard seeds, kanji is known for its probiotic content and digestive benefits.

8.      Paneer 

Made by curdling milk with an acidic substance, paneer is a probiotic-rich food that supports gut health.

9.      Pickles (Achar)

 Fermented pickles made from vegetables and spices, achar is a good source of probiotics that aid in digestion.

 10.  Kombucha

A fermented tea drink, kombucha is rich in probiotics and antioxidants, promoting gut health and overall well-being.

11.  Apple Cider Vinegar

 Though not a food, apple cider vinegar contains probiotics and enzymes that support digestion and gut health.

 12.  Whole Wheat Bread

 Some whole wheat breads contain probiotics due to the fermentation process used in their preparation.

13.  Milk Kefir

Similar to kefir but made from milk, milk kefir is a probiotic powerhouse that supports digestive health.

14. Miso

 A traditional Japanese seasoning made from fermented soybeans, miso is rich in probiotics and adds a unique umami flavor to dishes.

15. Sourdough Bread

Made from naturally fermented dough, sourdough bread contains probiotics that can help improve digestion and gut health.

Take Home Points

In India, the rich culinary heritage offers numerous probiotic and prebiotic foods that are both delicious and beneficial for gut health. Probiotics, such as dahi, buttermilk, idli, and dosa, introduce beneficial bacteria into the digestive system, aiding digestion and boosting immunity. Meanwhile, prebiotics, found in foods like garlic, onions, and whole grains, act as food for these beneficial bacteria, promoting their growth and activity.

Combining these foods in your diet can create a perfect balance in your gut microbiome, leading to improved digestion, better nutrient absorption, and overall well-being. Whether it's through traditional dishes or incorporating newer options like kombucha and miso, there are a variety of opportunities to enjoy the health benefits of these gut-friendly foods. Embracing both prebiotics and probiotics can lead to a healthier, happier gut and contribute to overall vitality.