Prebiotics—a type of gut-friendly dietary fiber—have grown in reputation in recent times. Now, new preliminary analysis has pinpointed which 5 meals pack probably the most prebiotic content material.

Dandelion greens, Jerusalem artichokes, garlic, leeks, and onions, are probably the most prebiotic-dense meals individuals can eat, in line with a brand new research introduced at NUTRITION 2023, the annual assembly of the American Society for Nutrition. The new analysis has not but been peer-reviewed or revealed in a scientific journal.

Not solely do prebiotics assist help intestine well being, however prebiotic-rich meals additionally include excessive quantities of fiber, a vital nutrient most Americans don’t get sufficient of.

“Eating prebiotic-dense foods has been indicated by previous research to benefit health,” research co-author Cassandra Boyd, a grasp’s pupil at San José State University, stated in a news release. “Eating in a way to promote microbiome wellness while eating more fiber may be more attainable and accessible than you think.”

Here’s what to learn about these prebiotic-rich meals, how prebiotics work to help intestine and general well being, and how you can simply add extra prebiotics into your weight loss program.

Prebiotics and probiotics each profit the physique’s microbiome—the group of organisms that reside inside all of us—however in numerous methods. While probiotics live microorganisms, prebiotics are specialised plant fibers that may be considered gasoline for the probiotics.

“[Prebiotics] can influence—in a beneficial way—the composition of one’s gut microbiota,” stated Deborah Cohen, DCN, RDN, affiliate professor within the Department of Clinical and Preventive Nutrition Sciences at Rutgers University School of Health Professions.

Certain research, for instance, have linked larger prebiotic consumption with higher blood sugar administration and absorption of important minerals, and proof of improved digestion and immune perform.

However, extra analysis is required to totally perceive how prebiotics can profit the physique.

“The exact health benefits and mechanisms of action of prebiotics are still the subject of ongoing research,” Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy, advised Health. “There is a need for more high-quality, human-based studies to better understand these topics.”

For the brand new research, Boyd, alongside together with her co-author John Gieng, PhD, assistant professor of dietary sciences at San José State University, used earlier findings to investigate the prebiotic content material of 8,690 meals within the Food and Nutrient Database for Dietary Studies.

Of these meals, 37% contained prebiotics, with dandelion greens, Jerusalem artichokes, garlic, leeks, and onions containing the very best quantities (100–240 milligrams of prebiotics per gram of meals).

Other meals discovered to have respectable quantities of prebiotics have been onion rings, creamed onions, cowpeas, asparagus, and Kellogg’s All-Bran cereal.

Onions have been a stunning standout, in line with the researchers. “Multiple forms of onions and related foods appear in a variety of dishes as both flavoring and main ingredients,” Boyd stated in a press release to Health. “These foods are commonly consumed by Americans and thus would be a feasible target for people to increase their prebiotic consumption.”

Foods with fewer to no prebiotics included wheat-containing merchandise, in addition to dairy merchandise, eggs, oils, and meats.

Though extra analysis is required on how prebiotics can profit general well being, prebiotic-dense meals are nonetheless supply of fiber, and thus, are an vital a part of a wholesome, balanced weight loss program.

Currently, solely the International Scientific Association for Probiotics and Prebiotics has a each day beneficial consumption for prebiotics: 5 grams per day. According to Boyd, consuming half a small onion—about 4 ounces—fulfills that advice.

The researchers behind this new research stated they hope their findings will support in future analysis about the advantages of prebiotics, and probably even inform future dietary pointers.

“Researchers could do more to understand the optimal amounts and types of prebiotics for different groups of people, such as those with certain health conditions, the elderly, and children,” Keatley stated.

“There’s also a need for more studies on the interactions between prebiotics and other dietary components,” he added, “[as well as] the health benefits of different types of prebiotics, and the potential risks and benefits of prebiotic supplements.”

For now, consultants suggest doing what you possibly can to get more fiber in your weight loss program.

“Try to get 25 to 35 grams of fiber per day in your diet—the average intake of Americans is around 15 grams,” Keatley stated. “Slowly bring up your total and you may be amazed at how much better you feel, look, and your GI tract functions.”