Intestinal flora: foods rich in prebiotics to take care of it
Taking care of your intestinal flora is essential for good digestion and a top immune system. Discover these foods rich in prebiotics that will pamper your digestion on a daily basis.
Prebiotics are food substances generally composed of complex carbohydrates known as short-chain oligosaccharides and polysaccharides, defined as "a substrate that is selectively used by the host's microorganisms to confer health benefits".
Prebiotics play a key role in balancing our intestinal flora! And yes, these specific fibers serve as food for the good bacteria that populate our microbiota.
By consuming them regularly, we promote a balanced microbiota, essential for digestion, immunity and even our general well-being.
The good news? Prebiotics are found in tasty and accessible foods. These are easy to cook and integrate into our menus. Discover these nutritional treasures that will do your belly good.
FOODS RICH IN PREBIOTICS
Foods rich in prebiotics are part of our daily lives. They are foods rich in dietary fiber, which you surely have in your pantry.
CHICORY.
This coffee-flavored root is one of the richest sources of inulin, a prebiotic that promotes the growth of good bacteria in the intestine.
BANANA.
The favorite fruit of the French in 2024 contains resistant starch, a form of prebiotic that escapes digestion, and once in the colon, is fermented by bacteria beneficial to the intestine, which promotes their growth.
OAT FLAKES.
They have a good content of beta-glucan, a form of prebiotic that stimulates bacteria beneficial to the intestine. Also rich in soluble fiber, they are effective against certain digestive disorders.
LEGUMES.
Chickpeas, lentils or dried beans are rich in prebiotics such as FOS (fructo-oligosaccharides) and inulin. They are also full of soluble and insoluble fiber, which makes them perfect allies for regulating intestinal transit.
KIWI.
This fruit is rich in polyphenols, plant chemical compounds that have been shown to have prebiotic activity. They stimulate bacteria that are beneficial to the intestinal flora.
VEGETABLES.
They are found in onions, asparagus, cabbage, green peas, leeks, shallots, garlic, or Jerusalem artichokes.
FRUIT.
They are found in apples, grapefruit, pomegranate and nectarines.
CEREALS:
They are found in wheat, oats or barley.
OILSEEDS:
They are found in pistachios or cashews.
It is also possible to supplement with prebiotics by consuming food supplements that are sources or rich in prebiotic fibers.
Increasing the amount of prebiotic fibers in the diet increases the amount and variety of beneficial bacteria in the microbiota to promote better intestinal health
Prebiotic fibers are necessary in a healthy and balanced diet. It is also recommended to consume 30 to 45g of fiber per day to promote good transit.
