A recent study conducted by researchers at San Jose State University in California has revealed that consuming more prebiotic foods can have multiple benefits for the body. These foods can help regulate blood sugar levels, boost immunity, improve digestion, and enhance the absorption of essential minerals like calcium. The researchers presented their findings at the 2023 annual meeting of the American Society for Nutrition in Boston.
According to Cassandra Boyd, a master’s student at San José State University and a member of the research team, incorporating prebiotic-packed foods into one’s diet is easier than it may seem. She stated, “The key takeaway from this study is that consuming prebiotic-dense foods can promote microbiome wellness, and it is achievable to consume the recommended 5 grams of prebiotics as suggested by the International Scientific Association for Probiotics and Prebiotics (ISAPP).”
Prebiotics are compounds found in plants that stimulate the growth of beneficial bacteria in the gut. These compounds have been found to enhance the body’s anti-inflammatory response, regulate bowel movements, and influence mood. Moreover, prebiotics can aid in appetite control, improve calcium absorption for stronger bones, and reduce the presence of harmful bacteria that cause diseases.
It is important to note that prebiotics and probiotics are different but both play a significant role in maintaining a healthy microbiome. While prebiotics act as “fertilizers” for beneficial gut bacteria, probiotics are live microorganisms found in certain foods and supplements that support the growth of “good” bacteria.
The research team analyzed over 8,690 foods in the Food and Nutrient Database for Dietary Studies (FNDDS) and identified the top prebiotic-rich foods. These include dandelion greens, Jerusalem artichoke, garlic, leeks, onions, onion rings, creamed onions, cowpeas, asparagus, and Kellogg’s All-Bran cereal. Onions and related foods were found to contain multiple forms of prebiotics, making them an easily accessible source of prebiotic consumption.
The International Scientific Association for Probiotics and Prebiotics suggests a daily intake of 5 grams of prebiotics, but there are no specific guidelines for consumer intake. Boyd recommends increasing the consumption of top prebiotic-containing foods like onions and incorporating them into daily meals. For example, consuming half a small raw onion, which weighs around 4 ounces, can provide the recommended 5 grams of prebiotics.
It is worth mentioning that wheat-containing foods ranked low on the list of prebiotic foods. Dairy products, eggs, oils, and meats were found to have minimal or no prebiotic content. The effect of cooking on the prebiotic content of foods should also be considered since many prebiotic-rich foods are cooked before consumption.
The researchers aim to create a comprehensive database of estimated prebiotic intake for different foods. This database will facilitate future studies exploring the connection between prebiotics and various health and disease variables.
In conclusion, adding more prebiotic-rich foods to your diet can have numerous benefits for your overall health. It’s best to focus on foods like onions, which are easily accessible and contain multiple forms of prebiotics. By making small dietary adjustments, you can easily meet the recommended daily intake of prebiotics and support the health of your microbiome.
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