Apricots, spinach, whole wheat pasta, kimchi, yogurt, peas, bok choy, flax seeds and pears. What do all these foods have in common? They are ALL fiber rich! These foods fall into different food groups and vary in flavor, yet all can aid your digestive system. In fact, we can further separate these foods into which type of fiber they provide: prebiotic or probiotic.
If you think about your gut environment as a garden, prebiotics are the gardener that tends to and nourishes the growth of healthy, live bacteria—known as probiotics. Prebiotics can be found in foods like oats and wheat, green vegetables, bananas and apples. Prebiotic fiber is the non-digestible part of food, which ferments as it reaches the large intestine to feed the healthy bacteria in the gut.
You may be taken aback by the idea that bacteria lives in your digestive system; but don’t worry—these are the good guys! Probiotics help your body maintain healthy digestion, improve brain health, and support your immune system2 But, in order to reap these benefits, prebiotics are a vital tool in your nutritional arsenal! We mentioned that foods like whole wheat, fruits and veggies contain prebiotic fiber; however, most Americans are not getting all the daily fiber they need from food alone. Adults should aim to consume between 21-383 grams of fiber per day. Fiber can be found in the foods listed above- and many more– but if you’re having trouble with fiber intake, a supplement may work for you. Fiber Choice is a daily prebiotic fiber supplement that provides a delicious and convenient way to get more of the daily fiber you need for a healthy gut.
1 Nazario B. What Are Probiotics? Probiotic Supplements, Foods, Uses, Benefits, and Safety. WebMD. https://www.webmd.com/digestive-disorders/what-are-probiotics#2. Published June 25, 2018. Accessed February 12, 2020.
2 Brown MJ. 8 Health Benefits of Probiotics. Healthline. Published August 23, 2016. Web. https://www.healthline.com/nutrition/8-health-benefits-of-probiotics#section3. Accessed February 12, 2020.
3 How to add more fiber to your diet. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983?pg=2. Published November 16, 2018. Accessed March 2, 2020.