fiber rich foods Archives

Prebiotics in foods are a type of dietary fiber that humans cannot digest but the gut bacteria can. Prebiotic is a source of food for your gut’s friendly bacteria. It is a food which does not get fully digested in the body and reaches the large intestine (commonly known as GUT). The good bacteria in the large intestine eat this food and flourishes. Good bacteria multiply and win over the bad bacteria (disease causing). This allows your gut bacteria to produce nutrients for your colon cells, which helps in healthy digestion.

Some of these nutrients include short-chain fatty acids like butyrate, acetate and propionate that are released into blood circulation, consequently affecting not only the gastrointestinal tract but also other distant organs. Prebiotics should not be confused with probiotics. Each have their separate role in the battle for better gut health, where probiotics are the friendly bacteria, prebiotics in foods are food for these bacteria.

Chat on WhatsApp

WHATSAPP for concerns like Speech Delay, Low Weight, Frequent Illness, Hyperactivity, Low Concentration, Weak Eyesight, Improper Sleep, Pigmentation, Pores, Face Marks, Fine Lines , Lactation etc.

Health benefits of prebiotics in foods

Consumption of prebiotics increases the useful gut flora, which synthesize the B complex vitamins.
Positive effect on calcium and other mineral absorption, by increasing their solubility.
Prebiotic may help reduce inflammation, especially in your intestines, and thereby strengthen the immune system.
Prebiotics in foods reduces constipation by maintaining the regularity of bowel movement.
It also may help with allergy prevention and symptoms of eczema.
Helps in maintaining healthy hormone levels. Prebiotics help your body absorb essential nutrients that help in building hormones.
Prebiotic are fiber and eating lots of fibrous food keeps you full for a long time, thus prebiotics in foods are great for weight loss.

Also check, What are some foods for healthy gut?

Food sources of prebiotics:

Moong Daal (Mung Bean):

It is an outstanding prebiotic. It has been used in Ayurveda for over 1000 years to make medicine for digestion. Other than being a food for the bacteria in the Gut, it is the most powerful antioxidant amongst all lentils, and is also loaded with many micro-nutrients. Mung bean is also extremely high in Protein, which digests slowly and keeps the kids energetic and Fit.

Due to these powerful results, billion dollar companies in the west are moving to Moong Daal (Mung bean) to prepare plant-based non-veg. protein which is more nutritious than original. (What are other easy protein sources for kids?) Soaked Mung beans can be cooked for a longer while with extra water into a soup or blended into a paste of Dal for small kids. It’s so rich in good bacteria and fiber that it helps in easy digestion and manages gas, colic, and bloating in kids. Without removing the cover of the mung bean, it can be prepared as Khichdi (porridge), Wrap, Cheela (pancake), Dosa or a paste to add in bread dough for all age-groups.

Also check, Easy mung bean recipe

Garlic:

Garlic is a prebiotic that is naturally high in inulin, a type of non- digestible carbohydrate that feeds the good bacteria in your gut and restrict disease causing bacteria from growing at the same time. Pickled garlic is best for kids’ gut health.

Also check,Easy to feed Omega-3 for kids brain development

Onion:

It has prebiotic effects which strengthen gut flora, that help with fat breakdown and boost your immune system and improve digestion. Onion is also rich in antioxidants called flavonoids quercetin which help fight free radicals. Onion is also rich in vitamin C, B vitamins like folate (B9), pyridoxine (B6) and potassium, which aids in metabolism, red blood cell production and nerve function.

Also check,Home remedy to cure cough using onion?

Banana:

Apart from being rich in nutrients like potassium, magnesium, calcium and Vitamin B9, it also has prebiotic effects and a small amount of inulin. Banana is high in fiber and prebiotics, both of which support smooth digestion.

Also check,7 super nutritious foods for weight gain

Barley:

Barely is one of the most popular cereal grains. It contains beta-glucan which is a prebiotic fiber that promotes the growth of good bacteria in your digestive tract. Barley is also rich in selenium, this helps with thyroid function. It has antioxidant properties as well which boost the immune system of the body.

Also check,Easy pizza recipe using millets

Sprouted grains:

The concentration of fiber increases in sprouted grains. Fiber is one of the most important components for maintaining gut health. Fiber nourishes the good bacteria in the gut and promotes elimination and detoxification of the colon.

Also check,What is the need to sprout grains?

Apple:

Apple has outstanding health benefits as it is rich in fiber, vitamin c, antioxidants and potassium. It has pectin, a type of soluble fiber, which has prebiotic effects and promotes healthy gut microbiota. Pectin increases butyrate, a short chain fatty acid that feeds beneficial gut bacteria and decreases the population of harmful bacteria.

Also check,Benefits of apple and banana for kids

Cocoa:

Cocoa contains prebiotic fibers that activate good bacteria. Researchers found that cocoa can promote friendly bacteria and helps to reduce inflammation in the gut. Cocoa contains zinc, iron, copper, and vitamins like vitamin A, vitamin B12 and vitamin K which also relaxes arteries and increases blood circulation.

Also check, More benefits of cocoa powder

PRODUCTS:

Fix your GUT with these Quick, Easy and Tasty PREBIOTIC Gut Drinks! This flavorful range of prebiotic gut friendly drinks helps with Digestion, Constipation, Brain development, Allergies, Immunity, Hormonal balance, Acidity and Bloating and even more! Grab yours. NOW!

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs.

Available in 2 Flavours: LEMON and ORANGE

Recipe for Paneer Paratha with hidden radish, herbs and nuts

Let’s make every dish tasty and nutritious by ‘hidden’ nutrition of veggies, herbs and nuts.

Check the Recipe made with Iyurved’s secret health ingredient- DAILY NUTRITION spread.

Check more healthy recipes loved by kids.

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth

What are probiotics foods benefits:

Balance the friendly good bacteria in the gut and improve digestion.
Helps in stomach discomforts such as gas, bloating, diarrhea, constipation, heartburn and stomach ache. It reduces the risk of severity of diarrhea from a number of different causes.
Research shows that taking probiotics on a regular basis improves the symptoms of mental health disorsssders like depression, anxiety, stress etc.
Probiotics may reduce the symptoms of eczema, by restarting the disrupted immune system.
Probiotics build your immunity by boosting immune cells and reduces the risk of respiratory infection.

Also check, More foods that build immunity?

What are probiotics Foods

Yogurt:

Yogurt is one of the best sources of probiotics, which helps in strengthening the digestive tract and promotes gut health. It is high in protein, calcium, vitamins and probiotics which can enhance the good bacteria in the gut. Yogurt is the best food for kids’ gut health.

Also check, Foods and remedies to manage skin rashes?

Kefir:

Kefir i a fermented milk drink similar to a thin yogurt that is made from kefir grains, which are high in good bacteria. The process of making is similar to yogurt, but the fermentation process in Kefir is for 24 hours. The result is not a sour curd, but rather a tasty one. You can also load it up with nuts, seeds and berries to make a shake high in antioxidants, probiotics and prebiotics.

Also check, Recipe of kefir with hidden fruits, nuts and seeds

Fermented food:

People have been using fermentation techniques from ages to boost food’s shelf life and to increase its nutritive values. It’s a process through which microorganisms like yeast and bacteria convert the carbohydrates in the food to acids, which act as a natural preservative and promotes the growth of good bacteria. They are the best food to treat digestive disorders. Some fermented foods are kimchi, made from fermented vegetables such as radish and cabbage; it’s a popular Korean dish. Miso is a Japanese seasoning, made from fermented soybeans. Sauerkraut is a traditional food of Europe and made from fermenting finely chopped cabbage. Traditional buttermilk is the leftover liquid you can get during the making of butter and contains lots of probiotics. Buttermilk is one of the famous probiotics foods in India.

Also check, Recipe of cauliflower pizza

Cheese:

Cheese is good for kids’ gut health. There are many kinds of cheese which are prepared by fermentation, but all do not contain probiotics. Only soft cheeses made up of unpasteurized milk, such as cheddar, mozzarella and Swiss are rich in probiotics. The longer the cheese ages the more beneficial bacteria develops in it for your gut health.

Also check,Which cheese is better to consume?

South Indian cuisine:

It’s good news for you, if you love south Indian foods like idli and dosa, as most of the south Indian dishes are rich in probiotics. Idli, dosa and other such foods are prepared by fermenting rice and lentils, which increases the bio-availability of its minerals and helps the body to easily absorb the nutrients. They are the best food to take while having digestive issues.

Also check,Recipe of millet Upma/ meal

Dark chocolate:

It contains both probiotics and prebiotics (food for good bacteria). Dark chocolate is rich in cocoa which is loaded with zinc, iron, copper, vitamins A, vitamin B12 and vitamin K which also relaxes arteries and increases blood circulation.

Kanji:

Kanji is a popular Indian fermented drink. It is one of the probiotics foods in India, which contains lots of gut friendly bacteria (probiotics) which aids in digestion and reduces bloating, gas and promotes a healthy gut. It has a tangy, spice and tart flavor. In India, it is used as a detox drink after festival binge eating, which helps in digestive issues. However, there are many ways of making kanji, the most popular is carrot kanji. It is made by fermenting carrots along with salt, mustard seeds and asafoetida (heeng).

Also check, Summer drinks for kids that are nutritious

PRODUCTS:

Make it EASY to feed a daily dose of high fiber veggies and dal, prebiotic fibre and probiotic to the child. 1 serving of Veggies and Dal powder equals 30-50g of fresh food. Excellent for child’s good Gut health, Immunity, Brain Health, Appetite, Healthy Weight. Get yours now!

2 spoons = 40-50% Fiber required for the day. Guaranteed 5 Lakh units of Bacillus coagulans probiotic in every serve. 100% veggies + greens + sprouted dal.

India’s First Tasty Kids Nutrition fortified with Ayurvedic herbs

CHECK MORE PRODUCTS FOR:

Immunity, Gut health, Digestion, Weight, Brain development, Speech delay, Epilepsy, Eye health, Hormones, Sleep, Hyperactivity, Bones and Overall growth