Connection – health and prebiotics. A healthy intestinal flora (also microbiome ) is the cornerstone of a healthy life. Taking care of your bowel health means fewer problems! That's why it's so important to eat a balanced and healthy diet. Especially valuable: a breakfast that contains as many probiotics as possible! But why is this important? And where do we find the best prebiotics? We will get to the bottom of all these questions.
Many of us know that probiotic foods (such as yogurt or sauerkraut) have a positive effect on our health. But here we want to take a closer look at the equally important prebiotic foods.
Prebiotics for breakfast – find out more now!
Prebiotics – healthy fibers
Prebiotics are soluble dietary fibers and healthy fibers. They are not alive themselves, but are food components that are digested by the intestinal bacteria and help to ensure that healthy bacterial strains settle and multiply in the intestine. Pröbiotika work indirectly by improving the conditions in the intestine. They are extremely beneficial for the colonization of healthy bacterial strains (such as lactobacilli or bifidobacteria).
Prebiotics are often used as ingredients in dietary supplements or foods such as yogurt and other fermented foods. They are often used in combination with probiotics, which are live bacterial cultures, to strengthen and improve the gut flora. There are different types of prebiotics that work in different ways, but they all help to promote gut health. This is another reason why prebiotic foods are so healthy.
Prebiotics are food ingredients that are digested by the intestinal bacteria and help to ensure that healthy bacterial strains colonize and multiply in the intestines. Some prebiotics are dietary fibers that usually cannot be digested by human enzymes and therefore pass through the intestines unchanged.
They are digested by the intestinal bacteria and can help to build up, support and improve healthy gut flora. Dietary fibers that can act as prebiotics include fructooligosaccharides (oligofructose, FOS), inulin, pectin and galactooligosaccharides (GOS).
Prebiotics are now widely used by the food industry in a range of products, such as baked goods and muesli bars, to increase their fiber content.
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Prebiotics vs probiotics – what are the differences?
Prebiotics and probiotics are both substances that help to support intestinal flora, intestinal activity and intestinal motility, thus promoting your intestinal health. However, there are some important differences between the two.
Prebiotics are not alive themselves, but are food ingredients that are digested by intestinal bacteria. Probiotics, on the other hand, are living bacterial cultures that are found in dietary supplements or in certain foods.
Prebiotics form vitamins and short-chain fatty acids, which have a very positive effect on the intestinal environment. In addition, prebiotics work indirectly by improving the conditions in the gut that are conducive to the colonization of healthy bacterial strains. Probiotics, on the other hand, directly release live bacteria into the gut, where they can grow and multiply.
Furthermore, prebiotics are often used as ingredients in dietary supplements or foods such as yogurt and other fermented foods. Probiotics, on the other hand, are often sold as dietary supplements or in capsule or powder form.
Prebiotics vs. probiotics
There are different types of prebiotics that work in different ways, e.g. fructooligosaccharides (FOS), inulin, pectins and galactooligosaccharides (GOS). Resistant starch is also considered a prebiotic. It is formed when pasta, rice or potatoes are left to cool after cooking.
Probiotics, on the other hand, are usually specific bacterial strains such as Lactobacillus (lactic acid bacteria) or bifidobacteria. Probiotics are therefore living microorganisms.
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Prebiotics: the best summarized
What are prebiotics? Why are they so healthy? We have now described all of this in sufficient detail. But which foods are now “prebiotic”? We mainly find prebiotics in plant-based foods.
Fiber for our health: top list – prebiotics
1. Oats are the best prebiotic food
Oat flakes can be a good source of prebiotics, especially if they are unprocessed and in their natural state. They contain beta-glucans, which can act as prebiotics. It is important to note that the amount of beta-glucans can depend on factors such as the type of oats and the type of processing. Unprocessed, uncooked oats are usually a rich source of beta-glucans and other dietary fibers that can act as prebiotics. What's more, oats are a great aid to weight loss!
Oats are a prebiotic miracle cure
2. Prebiotic and delicious: bananas
Bananas are an extremely good source of prebiotics, especially when they are not yet fully ripe. They contain soluble fiber, which can act as a prebiotic. As a rule, the greener the banana, the higher the proportion of soluble fiber. So bananas are not only a perfect and delicious addition to your breakfast, they are also beneficial for your intestinal flora!
3. Garlic: a prebiotic bomb
Garlic contains many fructooligosaccharides (FOS), which are beneficial for the conditions in the intestines. This makes garlic a very good source of prebiotics. Cooking with garlic is particularly beneficial as part of a balanced diet – it will keep your gut healthy!
4. Yogurt: a prebiotic source at breakfast time
Yogurt can also be a very good source of prebiotics. It depends on how the yogurt was made. Fermented milk products are the key to success. These fermented milk products are responsible for the formation of healthy bacterial strains. Studies show that eating yogurt can promote intestinal flora! So if you want to make sure you're doing something good for your gut at breakfast, yogurt is a perfect solution.
5. Apples and pears are the best prebiotic fruits
Fruits are generally a good source of prebiotics. The many soluble fibers promote your intestinal health. Especially when fruits are raw and unprocessed, they have a positive effect and are an especially good source of prebiotics. “An apple a day keeps the doctor away” is not just a saying, but also more or less a fact.
6. Beans as a prebiotic wonder weapon
Beans can also be full of soluble fiber, which is very good for the intestinal flora. And have a prebiotic effect. Beans are so healthy because they supply the intestines with healthy bacteria cultures and thus promote digestion.
7. Small but with a big prebiotic effect: lentils
Lentils are another legume that contains a particularly large amount of prebiotics. The many water-soluble substances help to bind stool and generally increase the amount of stool. This means, simply put, better intestinal health and quality of life!
8. Onions – prebiotic and healthy
Onions are similar to garlic. Onions contain many fructooligosaccharides (FOS), which keep the intestinal flora healthy. Onions are therefore also full of prebiotics. The fibers, which cannot be digested by the body, remain in the intestines and contribute to healthy digestion.
9. Artichokes: the insider tip among prebiotic foods
Artichokes are also a great source of prebiotics. Like onions and garlic, they contain fructooligosaccharides (FOS). These can improve conditions in the gut, allowing healthy bacterial strains to colonize in the gut.
Other prebiotic foods that should not be missing from your diet include chicory, Jerusalem artichoke, flaxseed, psyllium husks and, of course, whole grain products. All of the prebiotic foods mentioned above have a positive effect on irritable bowel syndrome, gastrointestinal complaints or other intestinal disorders where nutrition plays a role.
Incidentally, synbiotics are foods that combine both probiotic and prebiotic substances. These include, for example, cheese, cottage cheese, yoghurt, mixed milk products or even food for small children.
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Why you should include prebiotics in your diet
The intestinal flora is a very delicate part of the body and is one of the most important health issues. If something is wrong with your digestion, it can quickly affect the whole body. So why are prebiotics so important for the body?
Prebiotics can help to support and improve the intestinal flora, which in turn can help to promote intestinal health. And along with that is your overall health! In addition, a healthy intestinal flora can help to strengthen the immune system and improve overall health.
Prebiotics can also help alleviate the symptoms of intolerances such as lactose intolerance. They can also help improve satiety and thus reduce cravings for sugary or high-fat foods, which in turn can help you lose weight.
What effect do prebiotics have?
Prebiotics are often referred to as “good” or “beneficial” bacteria because they can support the intestinal flora and promote the health of the human body. The effect of prebiotics depends on the type of bacterial strains they contain and on the individual needs of the person.
Prebiotics can help healthy bacteria to colonize and multiply in the intestines. They can also help to balance the intestinal flora and support intestinal health. Some studies have shown that prebiotic foods can improve the functioning of the immune system by increasing the number of certain bacterial strains in the intestines.
Furthermore, prebiotics help to improve intestinal peristalsis (the movement of the intestines) and thus reduce constipation and bloating. In addition, prebiotics help to prevent inflammation and various diseases.
Healthy nutrients in 100 grams of oats
Oats – why this prebiotic bomb should not be missing from your diet
Oats are the local superfood. They contain many important nutrients such as fiber, protein, B vitamins and minerals such as magnesium, zinc and iron. Oats are also an excellent source of soluble fiber, which helps to lower blood cholesterol levels and promote intestinal health. Full of prebiotics, oats are truly a blessing for the intestinal flora and for a healthy gut!
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What's more, oats can help stabilize blood sugar levels and reduce cravings, which can help you lose weight with oats. Oats are also suitable for people with gluten intolerance as they are gluten-free. Oats are an incredible addition to any meal, whether it's breakfast or something else, and should definitely be part of your healthy diet.
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Frequently asked questions
Which foods contain prebiotics?
Prebiotics are found in many different foods. They are particularly healthy because they regulate your intestinal flora and help you to have healthy digestion. Prebiotics are particularly abundant in oats, garlic, onions, apples and pears. To make sure you get the prebiotic nutrition you need at breakfast time, we recommend starting the day with porridge.
Are oats prebiotic?
Oats can be a good source of prebiotics, especially if they are unprocessed and in their natural state. They contain beta-glucans, which can act as prebiotics. It is important to note that the amount of beta-glucans can depend on factors such as the type of oats and the type of processing. Unprocessed, uncooked oats are usually a rich source of beta-glucans and other fibers that can act as prebiotics. What's more, oats are a great aid to weight loss!
Can you lose weight with oats?
If you want to lose weight, oats are the ideal food for you. They contain soluble fiber, beta glucan and vitamins (vitamin K, vitamin B1). They provide your body with essential nutrients such as zinc, biotin, magnesium, iron and manganese. They are very filling and particularly good at lowering your blood sugar levels. This prevents cravings and boosts your fat burning at the same time. Oats contain many complex long-chain carbohydrates.
Why are prebiotic foods good for you?
Overall, to promote gut health. Because your overall health is also associated with this! In addition, a healthy intestinal flora helps to strengthen the immune system and your entire organism benefits from it.
What are the best prebiotics?
Oats, green bananas, garlic, yogurt, apples and pears, beans, lentils, onions and artichokes are at the top of the list here!
