In the human digestive system, beneficial bacteria play a crucial role in food digestion and immune system maintenance. The intake of specific foods known as prebiotics is essential to foster the proper growth of these beneficial bacteria. In this review, let's explore what prebiotics are and identify the foods that contain them.

What Is Prebiotic?

You may often hear the terms probiotics and prebiotics. Although they sound similar, probiotics and prebiotics are two different things. Probiotics are bacteria that bring benefits to health, especially the digestive tract. Meanwhile, prebiotics are a food high in fiber for good bacteria that grow in the human body.

Good bacteria in human digestion are important in maintaining the digestive tract's health, mental health, and general body health. You can maintain good digestive health by balancing good bacterial growth through prebiotic consumption.

Read more: Probiotics And Prebiotics: Get To Know The Differences And Benefits

Foods That Contain Prebiotics

To meet your prebiotic needs, you can get them through supplements or several natural food ingredients. If the supply of prebiotics from natural ingredients is sufficient, you do not need prebiotic supplements. Several food ingredients containing prebiotics are also easy to find in everyday food, including:

Garlic

Garlic is a spice that is easily found in the market. The presence of garlic in dishes gives a pleasant taste and aroma and provides health benefits as it is rich in antioxidants, anti-inflammatory and lipid-lowering properties.

Garlic is a food that acts as a prebiotic by encouraging the growth of beneficial Bifidobacteria in the gut. Research shows that compounds in garlic reduce the risk of cardiovascular disease, have antitumor effects, and lower blood glucose levels.

Onion 

Like garlic, onions are a spice that can enrich the dishes' flavor and have health benefits. Onions containing inulin and FOS can strengthen gut flora, aid in fat breakdown, and help boost the immune system.

Onions are also rich in flavonoid quercetin, which has antioxidant and anticancer properties. Additionally, onions also have antibiotic properties that help maintain the cardiovascular system.

Asparagus

Asparagus is known as a good source of prebiotics. Inulin content in asparagus can help improve digestion and increase the body's ability to maintain glucose and insulin levels in the blood. Inulin is also a type of soluble fiber that is good for consumption by good bacteria such as Bifidobacteria and Lactobacillus.

Read more: Getting To Know The BRAT Diet, A Recommended Diet When Experiencing Digestive Disorders

Banana

Bananas are fruits that are rich in fiber, minerals, and vitamins. Unplanted bananas are a source of food that contains prebiotics. Consumption of bananas can help improve the health of digestive bacteria and relieve bloating. You can eat cooked and raw bananas.

Whole oats

Whole oats are a fiber-rich food containing beta-glucan fiber and resistant starch, known to benefit the gut. Beta-glucan's benefits include lowering bad cholesterol, controlling blood sugar, and reducing the risk of cancer. You can eat oats as part of your diet as it keeps you fuller for longer.

Apple

Apart from bananas, apples are also fruits with prebiotics that are good for digestion. Apples are rich in fiber and pectin that increase healthy bacteria in the gut and reduce harmful bacteria. You can eat the flesh of the apple and its skin, which contains many important nutrients.

Prebiotics are a type of food that can encourage the growth of probiotics so that your digestive system runs smoothly. If you have questions about prebiotic consumption, you should consult a doctor or nutritionist or access the consultation feature on the Ai Care application. 

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