Prebiotics and probiotics are not one thing. Probiotics are a beneficial living bacterium in the gut. And prebiotic is a kind of insoluble dietary fiber.
Prebiotics provide special nutrients to the cells of the colon or intestine, which are crucial for maintaining a healthy digestive system. Notable among these are short chain fatty acids, such as butyrate, acetate and propionate. Prebiotics also help in the absorption of various minerals (calcium, magnesium, zinc, iron), prevent allergies in children, reduce any infection in the intestinal cells and reduce some of the symptoms of autism. Immunity there is no pair of prebiotics to increase. When the stomach is bloated, gas problems increase, diarrhea and constipation for a small reason, no food will be easily digested, then put prebiotic-rich foods in the diet. Here are some of the foods:
Isabgul husk: It is a very strong prebiotic. Its high levels of fiber facilitate the digestion process by quickly building a colony of beneficial bacteria in the gut and reducing the rate of any intestinal infections.
Onion and Garlic: The prebiotics of garlic help in the growth of beneficial bifidobacteria in the gut, which helps in preventing many bacterial stomach diseases. However, in this case, good results can be obtained by eating raw garlic kwa with rice and vegetables. Onions are also prebiotic.
Barley: It is a type of grain which contains about 20 grams of beta-glucan per 100 grams. In addition, beta-glucan also increases disease resistance.
Oats: Being high in fiber, it has prebiotic efficacy. It contains a lot of beta-glucan; Which maintains a healthy intestinal environment and plays a role in preventing colon cancer.
Raw banana: It contains a large amount of resistant starch, which acts as a prebiotic.
Apples: The pectin present in apples has prebiotic efficacy. In addition, it helps to reduce flatulence and gas and regulate bowel function. However, those who eat regularly, it is better to take a break once in six consecutive months.
Honey: It contains oligo-saccharide, which helps increase the number of intestinal beneficial bacteria Lactobacilli and Bifidobacteria as prebiotics.
Cocoa powder: It is a flavored prebiotic food, which can be used in many ways to make chocolate, oats, smoothies, cakes.
Linseed: Its phenolic compound has prebiotic efficacy, which facilitates digestion by playing a significant role in intestinal contraction and dilation.
Red food: Red flour, rice, flour is a very good source of prebiotic fiber. This type of fiber contains a special ingredient arabinoxylan oligosaccharide, which keeps the intestines healthy by increasing the amount of bifido bacteria in the gut.
For those who are suffering from indigestion or stomach problems all the time, try to keep the above foods in your daily diet.
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