Lifestyle alteration begins with the idea to learn more about the nutrition we consume and the benefits associated with them. Here is a guide to probiotic & prebiotic food items but before we go there, it is important to know what they are.

Prebiotic Food:

Prebiotic food items are known to be those dietary fibers that feed the good bacteria in our body, especially the ones present in our gut.  Our bodies are home to 100 trillion good bacterias, many of which reside in our gut.

It must be confusing to witness the adjective “good” been used with the acronym bacteria. But, there are indeed a massive amount of microscopic bacteria in our gut, that prove to be harmless or more accurately “helpful” in maintaining individual health. Here is how good bacteria promotes health

  • It helps with healthy digestion.
  • It keeps our bad bacteria in check, by reproducing so often that the other bacteria (bad) don’t have any space to grow in.
  • It has a role in the metabolism of heavy drugs.
  • It also has a role in weight regulation.
  • It also promotes the formation of good cholesterol or HDL, which is beneficial for heart health.
  • It has a role in controlling blood sugar levels, hence preventing diabetes.
  • It has a role in improving brain health.

Here are some of the best prebiotic food items to add to your food-routine:

  1. Garlic
  2. Onion
  3. Leeks
  4. Asparagus
  5. Bananas
  6. Barley
  7. Oats
  8. Apples
  9. Cocoa
  10. Flaxseeds
  11. Pulses
  12. Spinach
  13. Blueberries
  14. Legumes
  15. Watermelon
  16. Almonds
  17. Pistachio
  18. Honey

Probiotic Food:

While the prebiotic food comprised the nutritional content used by good bacteria to grow, probiotic includes living good bacteria- that could be consumed via various food items. It is critical to notice that both prebiotic and probiotic foods have a significant role in enhancing the gut flora & disclosing new chapters of health benefits.

Some of the prominent benefits of consuming probiotic food items include:

  • Keeping the count of bad bacteria in check.
  • Treating & preventing diarrhea.
  • Treating some mental health conditions.
  • Reducing the severity of allergies.
  • Boosting immune system responses.
  • Losing belly fat and body weight.

Here are some of the probiotic food items, you can add to your daily food-regimen:

  1. Yogurt
  2. Kefir
  3. Pickles
  4. Traditional buttermilk
  5. Gouda cheese
  6. Mozzarella cheese
  7. Cheddar cheese
  8. Cottage cheese 
  9. Sourdough bread
  10. Green olives
  11. Kimchi

Though the probiotic food-options are very limited, many vegetables or fruits could be fermented & consumed as a rich probiotic source.