What Exactly Are Prebiotics and also the How to Eat Them


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Look for prebiotics in jicama, unripe bananas, apples, legumes, whole wheat, oats, barley, cocoa and flax seeds, as well as certain starchy foods that. But prebiotics are indigestible carbohydrates that nourish these good bacteria, also helping support the health of your digestive system by boosting growth of good bacterial colonies. A healthy diet rich in certain fresh fruits and vegetables is the best source of prebiotic foods.

One of the best ways to support the biome is to feed it as much diverse plant fibers as possible. Roots and tubers (carrots, sweet potatoes, parsnips, rutabaga, celeriac) are particularly good for feeding and regrowing beneficial bacteria. Prebiotics are naturally found in foods like bananas, onions, garlic, asparagus, dandelion greens and sunchokes (or Jerusalem artichokes). But most Americans get.

Like prebiotics, you can take probiotics through both food and supplements. Probably the most common probiotic food is yogurt. Yogurt is made by fermenting milk with different bacteria, which are left in the final product.

Other bacteria-fermented foods, such as sauerkraut, kombucha and kimchi, are also good sources of probiotics. Eating fermented foods with live probiotics can have powerful benefits for your body and brain. Here is a list of 11 super healthy probiotic foods.

Prebiotics are the food for the good bacteria. They come from the non-digestible fiber in certain plant-based foods. With names such as oligosaccharides, galactooligosaccharide, and inulin, they stimulate the growth and activity of your body’s beneficial bacteria (probiotics).

All prebiotics are fiber, but not all fiber is prebiotic. There are some other foods which you might not be able to eat on a regular basis, but which provide the very best prebiotics available. These are the foods which you will typically see in prebiotic supplements.

The best sources of prebiotic fiber which you will need to get from supplements are: Chicory root; Yacon root; Jicama; Dandelion greens. Prebiotics are used with the intention of improving the balance of these microorganisms. Probiotics are in foods such as yogurt and sauerkraut. Prebiotics are in foods such as whole grains, bananas, greens, onions, garlic, soybeans and artichokes. In addition, probiotics and prebiotics are added to some foods and available as dietary supplements.

Prebiotics are the fiber component of plants that help feed the probiotics and help them colonize. Certain people have a lower prebiotic production in their body due to the FUT2 gene found in the Nutrition Genome Report, and therefore require more of these foods to help colonization.

List of related literature:

Prebiotics, such as acidifiers, essential oils, probiotics, and antibiotics are all feed additives that optimize the gut flora of fish and shrimp, enhance the immune response, increase stress resistance, promote animal and gut health, and increase digestion and nutrient availability (Anuta et al., 2011).

“Sea Urchins: Biology and Ecology” by John M. Lawrence
from Sea Urchins: Biology and Ecology
by John M. Lawrence
Elsevier Science, 2013

Prebiotics are claimed to provide, by selective modification of the composition of the intestinal microflora, enhanced intestinal and systemic functions, and reduction of risk of diseases.

“Inulin-Type Fructans: Functional Food Ingredients” by Marcel Roberfroid
from Inulin-Type Fructans: Functional Food Ingredients
by Marcel Roberfroid
CRC Press, 2004

They are found naturally in many fruits and vegetables (including banana, garlic, onions, artichokes), milk and honey, but most commercially available prebiotics are manufactured using enzymic reactions.

“Food Processing Technology: Principles and Practice” by P J Fellows
from Food Processing Technology: Principles and Practice
by P J Fellows
Elsevier Science, 2009

Prebiotics are found in many foods.

“Integrative Gastroenterology” by Gerard E. Mullin, Marvin Singh
from Integrative Gastroenterology
by Gerard E. Mullin, Marvin Singh
Oxford University Press, 2019

Prebiotics are principally oligosaccharides or disaccharides, of which there are various types: oligofructose, inulins, isomaltooligosaccharides, lactosucrose, GOS, lactulose, pyrodextrins and xylooligosaccharides.

“Essential Herbs and Natural Supplements” by Lesley Braun, Marc Cohen
from Essential Herbs and Natural Supplements
by Lesley Braun, Marc Cohen
Elsevier Health Sciences, 2017

It is now widely recognized that organic acids, prebiotics (exopolysaccharides), and probiotics (live bacteria) supplied from fermented foods mediate the beneficial effects of fermented foods via improving gut health (Bull and Plummer 2014; Ehrlich 2016; Marco et al. 2017).

“Ethnic Fermented Foods and Beverages of India: Science History and Culture” by Jyoti Prakash Tamang
from Ethnic Fermented Foods and Beverages of India: Science History and Culture
by Jyoti Prakash Tamang
Springer Singapore, 2020

Prebiotics are found in asparagus, bananas, raw chicory, garlic, Jerusalem artichokes, leeks, onions,and sweetpotatoes andare also available in foods fortified with prebiotics.

“Becoming Vegan, Express Edition: The Everyday Guide to Plant-Based Nutrition” by Brenda Davis, RD, Vesanto Melina, MS, RD
from Becoming Vegan, Express Edition: The Everyday Guide to Plant-Based Nutrition
by Brenda Davis, RD, Vesanto Melina, MS, RD
Book Publishing Company, 2013

• Prebiotics may be combined with probiotics to produce synbiotics that will enable the two components to work together in synergy.

“Herbs and Natural Supplements Inkling: An Evidence-Based Guide” by Lesley Braun, Marc Cohen
from Herbs and Natural Supplements Inkling: An Evidence-Based Guide
by Lesley Braun, Marc Cohen
Elsevier Health Sciences APAC, 2010

Prebiotics may be consumed as part of whole foods, such as onion, garlic, leek, asparagus, or artichoke, or they may be isolated from their natural environment and used as functional food ingredients.

“Future Foods: How Modern Science Is Transforming the Way We Eat” by David Julian McClements
from Future Foods: How Modern Science Is Transforming the Way We Eat
by David Julian McClements
Springer International Publishing, 2019

Overview of prebiotics 3.1 Concept, definition, and criteria of prebiotics

“Advances in Food and Nutrition Research” by Fidel Toldra
from Advances in Food and Nutrition Research
by Fidel Toldra
Elsevier Science & Technology, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Thanks, Dr Gundry. My husband have your products and books. We are both 88 years and are enjoying our lives together for 65 years. We are sure your products will be and are helping us to be energized.

  • is it okay to digest aloe Vera latex? I cut the leaf and added the gel into my green juice but it has a bitter taste. I didn’t drain the leaf before doing so.

  • I would question adding buttermilk, yogurt, or other probiotic containing foods to anything you are cooking as heat WILL KILL the good bacteria you are looking to ingest….Agree or disagree??



  • Thank you I live in nyc it’s hard to get good organic food out here but I’m trying to fix my skin following your foot stems is peanut butter any good or should I cut it out?

  • Wow! If I ate nothing but onions and legumes and grains, I would be DEAD. It would make my colitis probably fatal. What the hell is this woman talking about?

  • All good, dawn!!!!!
    I had skin problem too.
    Instead of dealing with the skinI zoom in to treat LEAKY GUT!!!!!
    After change of diet, treat it NATURALLY…..!!!!
    SOLVED IT!!!!!

  • There are several factors in treating bad digestion at home. One plan I discovered that succeeds in merging these is the Marita bio pro (google it if you’re interested) it’s the most helpful guide i’ve heard of. look at all the incredible info.

  • no, no chocolate.
    chocolate is processed.
    yes, even dark chocolate is processed.
    just a little but not everyday.
    stop saying chocolate like it’s a health food.
    chocolate doesn’t grow on a tree a bush or underground.
    chocolate is made via a process. sauerkraut is made but it’s not a process.
    but what do i know i’m just a woodworker.

  • nice video, thanks for sharing,

    also visit | Prebiotics Market | Get the Sample Report: http://bit.ly/2RLpBwl

    Prebiotics help in maintaining the well-being of the human body and are thus, increasingly appealing to the health conscious population. Prebiotics assures augmented amnesty and ease digestion problems, which is also driving their demand.

  • Informative video. ��‍��
    We are the best fermentation facility in india.
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  • last video i watched of yours you said no onions or garlic. i have some eczema on my face. when can i eat onions and garlic again?
    i am on an anti inflammitory diet. vegan

  • As a student therapist, I appreciate your research concerning the benefits of probiotics and prebiotic‘s iin mental health. I will research this further.

  • I have eczema and it flares up really bad in these 2 years..Now I eliminate many foods and just eat what I cook..but still I get minor eczema which is make my skin has scars and dark tone. Althought I really take attention to my food..btw can we drink coffee? Because I am craving to coffee..there is time I didn’t flare up after drink coffee but sometimes flare up. I am so confused..please help

  • I AM HEALING!!!!! Thank you. I have had Rheumatoid since I was 5.Lots of eczema in the last 4 years which is now gone. I refuse to take the big farm meds. Looking forward to being healthy in my 60″s.

  • Modern day whole grains, specifically wheat, is NOT HEALTHY for gut health due to inflammation (among other things). All of the independently-verified latest scientific data indicates this fact.

    You should seriously change that part of the video if you are looking to improve long-term health in a legitimate manner. Beyond that, this is a good video.

  • I have suffered from digestion issues for 12 years and this time I cleansed my body then began to take prebiotics and probiotics. It has saved my old self I thought was gone for good. I can’t believe it I’m cured I can eat good food again!!after 12 years. My life is back. This video made this happen. I thank you so much!!!!
    IM BACK!!!!

  • what are your thoughts on bone broth? based on my research, ive seen and heard about the benefits of bone broth, but you have never mentioned it. would you recommend it?

  • Thank you Dr. Gundry for giving us information in a video that we can chose to stop/star, jump through, etc., instead of being locked into a long sales pitch with no recourse but to be prisoner of it. Totally enjoyed this video and it’s information.

  • I believe that Dr Gundrys products do exactly like he talks about them. The main problem is we all want instant results. I have been on the products for a year now and the results are real. I’m amazed at the feelings I get in my digestive track. Loud gurgling sounds and pushing gas through the system. A big relief to lower back and lower abdomen. Really wish I hadn’t waited until (I had to be desperate) about the factor that there is nothing wrong with me. Heard it to many times. Don’t wait accept they are saying auto?.Oops! Thank You for all your studies for our benefit.

  • Are there any health topics you’d like to know more about? Let me know in the comments below!

    Gundry MD’s YouTube Channel: https://bit.ly/2YVaIi0

  • I would know more about lymph edema. I have had swelling in my feet and ankles for almost 30 years. I think it occurd after my tonsils were removed. Nothing seems to work. I’m looking for a cure for this painful condition. Thanks in advance.

  • Thank You for this information just when I need it to improve my blood pressure, cholesterol and fatty liver. It’s always helpful when all the information are filtered down to this level, the best of the best. Blessings to you Dr. Gundry for keeping me healthy. In gratitude.

  • Global Probiotics Market will be growing with a CAGR of 7.1% to reach $78.42 Billion by 2025 from $52.26 Billion in 2019 during the forecast period.
    Reuqest a sample @ https://www.envisioninteligence.com/industry-report/global-probiotics-market/?utm_source=yt-hema

  • OMG, this dude is HILARIOUS…Oh, and by the way, the video was very informative. It’s ALWAYS easier to absorb what you watch when humour is imparted.

  • Hello Dawn, I realized that some food which are good in probiotics are also food in which you mentioned eczema patients should avoid. Please advice me on what I should do? If I should eat them in moderation, what would be considered moderation?
    Your videos were all very inspiring and helpful!

  • I love Dr. Gundry. I love the dedication he put into his formulations. always keeping the health of people a priority. Thank You Doctor Gundry!!

  • Hi Dawn, can we ask how to heal from severe eczema for my 2 years old daughter because cortisone, steroids, antibiotics and antihistamine are only working temporarily. We hope you can make a how to video. Thank you!

  • I need and all we need to understand how the vitamins, prebiotic and in fact all and every thing that we want our intestines to absorb survives the chloridic acid bath in the stomach, my untested idea is that it would be more realistic to have an enema than to swallow…..what do you think?..thanks