Add These Prebiotic Foods to Your Plate for Better Gut Health
3. Jerusalem Artichoke Jerusalem artichokes are neither from Jerusalem nor true artichokes, but they are super healthy for your microbiome. Did you know that Jerusalem artichokes are… Trista - April 14, 2022
Jerusalem artichokes are neither from Jerusalem nor true artichokes, but they are super healthy for your microbiome. Did you know that Jerusalem artichokes are part of a sunflower that grows in the Americas? However, they taste like mild artichoke mixed with a potato. You can even eat them like potatoes by baking them in their skin and eating them with sour cream and other toppings you would normally eat on a baked potato. Jerusalem artichokes have a lot of fiber, making them great for boosting your prebiotics. They have also been linked to better managing diabetes, increasing iron intake, and boosting calcium absorption.
Did you know onions would be on a prebiotic list? Onions are health superstars. They have a lot of prebiotic fiber, especially before cooking them, so load up your veggie burger, salad, and vegetable-based chili with cut-up onions as toppings. They also contain a compound known as quercetin, which has antioxidant and anticancer properties. Look for recipes that use an onion base to incorporate more of these heart-healthy, gut-friendly vegetables into your diet. A word of caution: While a blooming onion may sound like an easy way to get more quercetin and prebiotics into your diet, these dishes have bad fats from the frying and dipping sauces. A blooming onion should be a treat that you share with a crowd; don’t trick yourself into thinking that it is healthy.
If you haven’t been able to tell yet, prebiotics are great for your stomach and gut. Moreover, when you saw “garlic” listed as a good prebiotic, you may have shaken your head for a second. Really? That pungent spiciness is supposed to help get your stomach feeling better? Not worse? Yes. Garlic has an indigestible carbohydrate known as inulin; it helps promote the growth of the healthy bacteria in your microbiome. Garlic has tons of antioxidants, along with antimicrobial and anticancer properties. If you have been sluggish and bloated, garlic may be what the doctor ordered. But be careful. If you suffer from IBS or are on a low FODMAP diet that severely restricts indigestible carbohydrates, garlic could be a trigger for gastric distress.