Prebiotics are a type of fiber present in vegetables that can help keep the intestinal microbiome balanced and healthy because they are capable of stimulating the beneficial bacteria that live in the intestine. A team of scientists has now evaluated the amount of prebiotics found in thousands of types of foods by reviewing numerous studies and has identified five foods that provide the highest content of prebiotics to improve gut health.
The intestinal microbiome is the set of microorganisms -bacteria, viruses, fungi, protozoa…- that are found in our intestine and the interactions that they maintain between them, and there is increasing scientific evidence that indicates that the consumption of prebiotics is beneficial for staying healthy. The new study has found that the foods with the highest content of prebiotics are dandelion greens, Jerusalem artichokes, garlic, leeks and onions.
Foods rich in prebiotics not only support beneficial intestinal microorganisms, but also include high amounts of dietary fiber, a key substance in different body functions. “[Los prebióticos] they can beneficially influence the composition of the gut microbiota,” said Deborah Cohen, an associate professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University School of Health Professions.
Dandelion greens, Jerusalem artichoke, garlic, leeks and onions had the highest amounts, between 100 and 240 milligrams of prebiotics per gram of food.
“Previous research has indicated that eating prebiotic-dense foods benefits health,” Cassandra Boyd, a master’s student at San Jose State University who conducted the research with assistant professor John Gieng, told Health. “Eating in a way that promotes microbiome wellness while eating more fiber may be easier than you think.” The researcher is presenting the work’s findings at NUTRITION 2023, the main annual meeting of the American Society for Nutrition, which takes place July 22-25 in Boston.
Prebiotics also help regulate blood sugar
Previous studies have linked a higher intake of prebiotics with better regulation of blood glucose, better absorption of minerals such as calcium, and improvements in digestive and immune functions. Most dietary guidelines do not specify the recommended daily amount of prebiotics, but the International Scientific Association for Probiotics and Prebiotics—a nonprofit scientific organization that established the current definition of prebiotics—recommends an intake of 5 grams per day.
The authors of the new research drew on previously published scientific findings to analyze the prebiotic content of 8,690 foods contained in the Food and Nutrient Database for Dietary Studies, which many scientists use to study nutrition and health, and found that approximately 37% of the foods included in the database contained prebiotics.
Dandelion greens, Jerusalem artichoke, garlic, leeks and onions stood out as having the highest amounts, ranging from 100 to 240 milligrams of prebiotics per gram of food (mg/g). Other prebiotic-rich foods include onion rings, creamed onions, cowpeas (a legume grown in tropical and subtropical countries), asparagus, and Kellogg’s All-Bran cereal, each with around 50-60 mg/g.
“Findings from our preliminary review of the literature suggest that onions and related foods contain multiple forms of prebiotics, leading to higher total prebiotic content,” Boyd said. “Multiple forms of onions and related foods show up in a variety of dishes as flavorings and main ingredients and would therefore be a feasible target for people to increase their prebiotic intake.”
Based on the study’s findings, Boyd has stated that a person would need to consume about half of a small onion (about 113 grams) to get 5 grams of prebiotics. As for foods with little or no prebiotic content, dairy products, eggs, oils and meats stand out.
The researchers hope their study will help other scientists assess the health effects of prebiotics and establish dietary guidelines to inform the public, and have noted that further research is needed to determine how cooking affects the prebiotic content of foods.
.
