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zeljkosantrac\/Getty Images<\/p>\n <\/span> \nPrebiotics\u2014a form of gut-friendly dietary fiber\u2014have grown in popularity in recent years. Now, new preliminary research has pinpointed which five foods pack the most prebiotic content.\n<\/p>\n \nDandelion greens, Jerusalem artichokes, garlic, leeks, and onions, are the most prebiotic-dense foods people can eat, according to a new study presented at NUTRITION 2023, the annual meeting of the American Society for Nutrition. The new research has not yet been peer-reviewed or published in a scientific journal.<\/span>\n<\/p>\n \nNot only do prebiotics help support gut health, but prebiotic-rich foods also contain high amounts of fiber, an essential nutrient most Americans don\u2019t get enough of.<\/span>\n<\/p>\n \n\u201cEating prebiotic-dense foods has been indicated by previous research to benefit health,\u201d study co-author Cassandra Boyd, a master\u2019s student at San Jos\u00e9 State University, said in a news release. \u201cEating in a way to promote microbiome wellness while eating more fiber may be more attainable and accessible than you think.\u201d\n<\/p>\n \nHere\u2019s what to know about these prebiotic-rich foods, how prebiotics work to support gut and overall health, and how to easily add more prebiotics into your diet.\n<\/p>\n Steps You Can Take For Improved Gut Health <\/span><\/p>\n <\/span> <\/p>\n \nPrebiotics and probiotics both benefit the body\u2019s microbiome\u2014the community of organisms that live inside all of us\u2014but in different ways. While probiotics are living microorganisms, prebiotics are specialized plant fibers that can be thought of as fuel for the probiotics.<\/span><\/span>\n<\/p>\n \n\u201c[Prebiotics] can influence\u2014in a beneficial way\u2014the composition of one\u2019s gut microbiota,\u201d said Deborah Cohen, DCN, RDN, associate professor in the Department of Clinical and Preventive Nutrition Sciences at Rutgers University School of Health Professions.\n<\/p>\n \nCertain studies, for example, have linked higher prebiotic intake with better blood sugar management and absorption of essential minerals, and evidence of improved digestion and immune function.<\/span><\/span><\/span>\n<\/p>\n \nHowever, more research is needed to fully understand how prebiotics can benefit the body.\n<\/p>\n \n\u201cThe exact health benefits and mechanisms of action of prebiotics are still the subject of ongoing research,\u201d Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy, told Health. \u201cThere is a need for more high-quality, human-based studies to better understand these topics.\u201d\n<\/p>\n <\/span> <\/p>\n \nFor the new study, Boyd, along with her co-author John Gieng, PhD, assistant professor of nutritional sciences at San Jos\u00e9 State University, used previous findings to analyze the prebiotic content of 8,690 foods in the Food and Nutrient Database for Dietary Studies.\n<\/p>\n \nOf those foods, 37% contained prebiotics, with dandelion greens, Jerusalem artichokes, garlic, leeks, and onions containing the highest amounts (100\u2013240 milligrams of prebiotics per gram of food).\n<\/p>\n \nOther foods found to have decent amounts of prebiotics were onion rings, creamed onions, cowpeas, asparagus, and Kellogg\u2019s All-Bran cereal.\n<\/p>\n \nOnions were a surprising standout, according to the researchers. \u201cMultiple forms of onions and related foods appear in a variety of dishes as both flavoring and main ingredients,\u201d Boyd said in a statement to Health<\/em>. \u201cThese foods are commonly consumed by Americans and thus would be a feasible target for people to increase their prebiotic consumption.\u201d\n<\/p>\n \nFoods with fewer to no prebiotics included wheat-containing products, as well as dairy products, eggs, oils, and meats.\n<\/p>\n Which Type of Fiber Is Best for Chronic Constipation? New Research May Have an Answer<\/span><\/p>\n <\/span> <\/p>\n \nThough more research is needed on how prebiotics can benefit overall health, prebiotic-dense foods are still a good source of fiber, and thus, are an important part of a healthy, balanced diet.\n<\/p>\n \nCurrently, only the International Scientific Association for Probiotics and Prebiotics has a daily recommended intake for prebiotics: 5 grams per day. According to Boyd, eating half a small onion\u2014about 4 ounces\u2014fulfills that recommendation.<\/span>\n<\/p>\n \nThe researchers behind this new study said they hope their findings will aid in future research about the benefits of prebiotics, and possibly even inform future dietary guidelines.\n<\/p>\n \n\u201cResearchers 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,\u201d Keatley said.\n<\/p>\n \n\u201cThere\u2019s also a need for more studies on the interactions between prebiotics and other dietary components,\u201d he added, \u201c[as well as] the health benefits of different types of prebiotics, and the potential risks and benefits of prebiotic supplements.\u201d\n<\/p>\n \nFor now, experts recommend doing what you can to get more fiber in your diet.\n<\/p>\n \n\u201cTry to get 25 to 35 grams of fiber per day in your diet\u2014the average intake of Americans is around 15 grams,\u201d Keatley said. \u201cSlowly bring up your total and you may be amazed at how much better you feel, look, and your GI tract functions.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":" New research has identified the five foods with the highest amount of prebiotics. Dandelion greens, Jerusalem artichokes, garlic, leeks, and onions, are the most prebiotic-dense foods people can eat. Prebiotics help support gut health, and prebiotic-rich foods also contain high amounts of fiber. zeljkosantrac\/Getty Images Prebiotics\u2014a form of gut-friendly dietary fiber\u2014have grown in popularity in […]<\/p>\n","protected":false},"author":2,"featured_media":17296,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[410,1133],"tags":[116,1134],"_links":{"self":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/17296"}],"collection":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/comments?post=17296"}],"version-history":[{"count":0,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/17296\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/posts\/17296"}],"wp:attachment":[{"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/media?parent=17296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/categories?post=17296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/1millionbestdownloads.com\/wp-json\/wp\/v2\/tags?post=17296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\n<\/figcaption><\/figure>\n What Are Prebiotics? <\/span> <\/h2>\n
Common Foods Make It Easy to Consume More Prebiotics <\/span> <\/h2>\n
Adding More Prebiotic-Rich Foods to Your Diet <\/span> <\/h2>\n