Believe it or not, our body hosts roughly 2-3 kgs of gut bacteria. These are present in the large intestine, & play several important functions in the body including guarding immunity, boosting serotonin levels, producing Vit B12 for the body, & so on.

However, if we end up eating processed & junk foods, or any packaged foods laden with artificial flavors & preservatives - the quantity & quality of the gut bacteria gets hampered. This would reduce immunity & affect digestive health to a large extent.

That’s why PROBIOTICS (foods containing with the good bacteria) have taken over the world.  Many of us simply gulp down live microorganism (eg. probiotic milks, buttermilk, yogurt,etc) to keep our gut healthy.

Now, what if we tell you,  that it is possible to grow & nurture the gut bacteria in the body with certain types of foods? Introducing PREBIOTICS: The foods to nourish the good bacteria. These can also be called  "good bacteria promoters". 

Prebiotics are a type of nondigestible fiber compound. They are digested in the intestine in a similar way as high-fiber compounds.  These are plant sources which nourish food bacteria present in our gut. The gut bacteria colonies grow in number & variety as it feeds on a variety of prebiotics. This improves gut health & helps  to keep the gut away from indigestion, bloating & constipation. Hence, prebiotic foods in the diet help to improve digestive health, boost weight loss, & help to fight a variety of health ailments in the body.

Prebiotics also help us lower blood sugar levels & suppress  bad cholesterol in the body. If the body does not get enough of probiotics, then there are higher chances of inflammation, lower immune function, the likelihood of weight gain & certain other ailments. While raw Chicory roots, raw dandelion greens, raw leeks & raw Jerusalem artichoke are some examples of prebiotics in the western culture, we do have many Indian fruits & vegetables that serve the role of prebiotics, namely :-  raw garlic, onions, raw banana, wheat bran, among others.

Let us take a look at some prebiotic foods to include in your diet regularly: 

GARLIC: Garlic helps or promotes the growth of a bacteria namely Bifidobacteria which helps our gut, & improves digestion. Garlic extract helps in weight loss, & benefits asthma patients as well as exhibits antioxidant, anti-cancer & anti-microbial properties.

ONION: It is the most versatile vegetable which is widely used in almost all cuisines of the world. Not only cooked but even raw forms of onion e are commonly used in salads, snacks, & curd dips. To our benefit, it's one of the richest sources  of prebiotics. It contains a compound known as flavonoid quercetin, responsible for its antioxidant & antibiotic properties. It also helps in cardiovascular health. 

ASPARAGUS:  Another green vegetable, commonly used in India, Asparagus,  contains 5% fiber of its total weight. However, consuming it raw may not be palatable. Blending it into a smoothie or converting it into a salad can be appetizing too. 

WHEAT BRAN: Wheat bran is made from the outer layers of the wheat kernel & is composed of a variety of insoluble fibers. It is left undigested in the gut & thus helps to feed & nourish the friendly gut bacteria. You can consume wheat bran in many ways. Add to dough & make rotis or chapatis.  Raw wheat flakes can be added to your breakfast cereal bowl whereas  the cooked wheat flakes can be blended in smoothies, yogurts as well high fiber bread or cookies. 

BANANA: Banana is a great source of prebiotics, as it contains about 60–80% of their carbohydrates as indigestible carbohydrates (resistant starch). Apart from their prebiotic properties, banana is  also a good source of potassium which further aids digestion. Eating bananas  can be highly beneficial to our gut.

In a nutshell, nature has provided a variety of foods rich in prebiotic properties. These should be included in our diet on a regular basis in order to boost our gut bacteria & make our gut stronger!

 LET'S MAKE OUR GUTS STRONGER!!