बड़ी आंत में कई प्रकार के सूक्ष्मजीव रहते हैं, जिन्हें gut microbiota, which make up your gut microbiome. They regulate your immune system and improve your nutrient metabolism.

इनके बारे में जानें:

What are prebiotics?
How do prebiotics support a healthy gut?
प्रीबायोटिक फूड, जिन्हें आप अपने आहार में शामिल कर सकते हैं

What are prebiotics?

प्रीबायोटिक्स are non-living indigestible plant fibers that the good bacteria in the colon consume to survive. These are said to be non-digestible carbohydrates that are used up by the gut microbiota. Prebiotics are dietary compounds that stimulate the growth or activity of intestinal bacteria to improve स्वास्थ्य.

How do prebiotics support a healthy gut?

A healthy gut is essential to maintain the body’s natural processes. It comprises different microorganisms living in the gastrointestinal tract and helps regulate digestion, immune system stimulation, central nervous system, and cardiovascular system. प्रीबायोटिक फूड्स help prevent obesity, regulate blood sugar levels, relieve constipation, and improve the absorption of minerals. आपका gut microbiota may also reduce your risk of developing colon cancer, type 2 डायबिटीज, और आंतों के सूजन के जोखिम को कम करता है.

प्रीबायोटिक फूड, जिन्हें आप अपने आहार में शामिल कर सकते हैं

यहां कुछ प्रीबायोटिक फूड्स you can add to your diet:

Raw (green) bananas contain high amounts of resistant starch, which makes them an excellent prebiotic food. You can add bananas to Greek yogurt with honey and create a healthy dessert.
Onions are a powerhouse of antioxidants and contain prebiotics which help break down food faster.
It is best to consume raw garlic to obtain its prebiotic benefits. Instead of cooking it, you can crush or mince it and add it to salads, dips, or bread.
Apples comprise antioxidants, pectin, and polyphenols that aid digestion, regulate cholesterol, and improve metabolism.
Barley is a cereal grain consisting of beta-glucan, a type of prebiotic fiber. It boosts the growth of probiotics in the intestine. Beta-glucan is also said to lower ब्लड शुगर की मात्रा और LDL कोलेस्ट्रॉल and reduce the risk of cardiovascular diseases.
Whole oats are a healthy grain with prebiotic benefits.
Lentil is a protein-rich food that also eases bowel movements.
Coffee is made from cocoa beans, which during the digestion process, produce flavonols in the colon that carries immense prebiotic benefits.
Flaxseeds contain antioxidants that control cholesterol levels in the body. The fiber in flaxseeds absorbs dietary fat from ingested foods and helps maintain smooth bowel movements.
Asparagus is a nutritious vegetable that is a great source of prebiotics. It contains insulin, a घुलनशील फाइबर that improves your digestive health and can help your body maintain optimum glucose levels.
लीक, प्याज और लहसुन के परिवार से संबंधित है इसमें कैलोरी कम होती हैं, लेकिन विटामिन और मिनरल अधिक मात्रा में होते हैं. इनके इंसुलिन कंटेंट के कारण गट हेल्थ बेहतर होता है और वसा के टूटने में मदद मिलती है.

Keep gastrointestinal and digestive problems at bay by making these प्रीबायोटिक फूड्स a part of your diet. Strive for a healthy gut, as it can fight many health conditions.

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