{"id":2839,"date":"2023-07-16T15:51:29","date_gmt":"2023-07-16T15:51:29","guid":{"rendered":"https:\/\/happytummy.aashirvaad.com\/en\/?p=2839"},"modified":"2023-07-16T15:59:45","modified_gmt":"2023-07-16T15:59:45","slug":"what-are-prebiotics-amazing-prebiotic-foods-you-must-know","status":"publish","type":"post","link":"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/","title":{"rendered":"What are Prebiotics: Amazing Prebiotic Foods You Must Know"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_80 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d72d4bc7fe0\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #4d948b;color:#4d948b\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #4d948b;color:#4d948b\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d72d4bc7fe0\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#What_are_Prebiotic_Foods\" >What are Prebiotic Foods?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Prebiotics_for_Digestion\" >Prebiotics for Digestion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Prebiotics_for_Hair_and_Skincare\" >Prebiotics for Hair and Skincare<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Easily_Accessible_Prebiotic_Foods\" >Easily Accessible Prebiotic Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Quick_Tips_to_Add_Prebiotic_Foods_into_Your_Diet\" >Quick Tips to Add Prebiotic Foods into Your Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Lets_make_Your_Life_Easy-Pizzy\" >Let\u2019s make Your Life Easy-Pizzy!<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Meal_Plan_1_South_Indian_Breakfast\" >Meal Plan 1: South Indian Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Meal_Plan_2_North_Indian_Lunch\" >Meal Plan 2: North Indian Lunch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Meal_Plan_3_Western_Indian_Dinner\" >Meal Plan 3: Western Indian Dinner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Meal_Plan_4_Snack_Time\" >Meal Plan 4: Snack Time<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Here_are_a_few_quick_simple_Indian_recipes_that_feature_prebiotic_foods\" >Here are a few quick simple Indian recipes that feature prebiotic foods:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Recipe_1_Lentil_Soup\" >Recipe 1: Lentil Soup<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Recipe_2_Chickpea_Salad\" >Recipe 2: Chickpea Salad<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Wrap-up_that_Ties_Together\" >Wrap-up that Ties Together<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/what-are-prebiotics-amazing-prebiotic-foods-you-must-know\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><em>&#8220;My gut feeling tells me that prebiotic foods are the secret to a happy tummy, and I&#8217;m not just talking about the giggles.&#8221;<\/em><\/p>\n\n\n\n<p>You might have heard a lot about prebiotic foods and all those fantastic facts and stories are true! Prebiotic foods are amazing for digestion and overall health. <\/p>\n\n\n\n<p>They load the beneficial bacteria inside you, boosting your immune system, reducing inflammation, and <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/how-to-improve-digestion-power-of-body\/\">improving digestion<\/a>. Please read through the blog for complete information on prebiotic foods and how wonderful they are for you!&nbsp; It must prompt you to add them to your daily diet. <\/p>\n\n\n\n<p>So, here we go.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_Prebiotic_Foods\"><\/span><strong>What are Prebiotic Foods?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"727\" height=\"1024\" src=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/05\/Prebiotic-Foods-Infographic-727x1024.png\" alt=\"Prebiotic Foods Infographic\" class=\"wp-image-2992\" srcset=\"https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/05\/Prebiotic-Foods-Infographic-727x1024.png 727w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/05\/Prebiotic-Foods-Infographic-213x300.png 213w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/05\/Prebiotic-Foods-Infographic-768x1082.png 768w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/05\/Prebiotic-Foods-Infographic-1091x1536.png 1091w, https:\/\/happytummy.aashirvaad.com\/en\/wp-content\/uploads\/2023\/05\/Prebiotic-Foods-Infographic.png 1200w\" sizes=\"auto, (max-width: 727px) 100vw, 727px\" \/><\/figure>\n<\/div>\n\n\n<p>Prebiotic meals&nbsp;<strong>are a form of dietary fibre that your body cannot digest but your gut flora adores<\/strong><sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5390821\/\">[1]<\/a><\/sup>. And as we know, a happy gut is the foundation of good health, which simply means that prebiotics are good for our overall health and digestion.&nbsp;<\/p>\n\n\n\n<p>Gut bacteria need prebiotics as their food to flourish, as opposed to probiotics, which are live bacteria that you take directly. Dandelions, Garlic, onions, bananas, asparagus, and <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/multigrain-benefits\/whole-grains-and-their-amazing-benefits-that-aid-digestion\/\">whole grains<\/a> are excellent prebiotic food sources.<\/p>\n\n\n\n<p>Whether you want to improve your digestion, strengthen your immune system, or reduce inflammation by taking healthy bacteria to feed in, prebiotic meals can be excellent companions!<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong>Did You Know The Relationship between Fibre and Prebiotics?<\/strong> <em>Prebiotics are a type of fibre, but all fibre foods are not prebiotics. Prebiotics are only those fibres that go to your digestive tract undigested and stimulate the growth of good bacteria in your large intestine.<\/em><\/p>\n<\/blockquote>\n\n\n\n<p>It is further interesting to know that our bodies do not destroy prebiotics like a few probiotics, and heat also has less effect on prebiotics.&nbsp;<\/p>\n\n\n\n<p><em><strong>Still, there is no clear verdict<\/strong><\/em>&nbsp;on the impact of heat on prebiotics, so it is advisable to cook such foods less and only to the necessary extent<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566317\/\">[2]<\/a><\/sup>. For example, while you can prefer to eat bananas uncooked, oats and other grains need to be properly cooked to avoid stomach issues. So, eating judiciously is the key to fetching maximum benefits!&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prebiotics_for_Digestion\"><\/span><strong>Prebiotics for Digestion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fibre-rich prebiotic foods promote better digestion by feeding healthy gut bacteria. In order to have a good immune system, <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/fitness-wellbeing\/what-is-inflammation-know-about-differentways-to-minimize-it\/\">reduced inflammation<\/a> and of course better digestion, a healthy gut microbiome plays a crucial role.<\/p>\n\n\n\n<p>To understand it simply, consider that prebiotics helps ferment food faster, so they take less time in your digestive system. It <strong>helps in constipation<\/strong> and also results in<strong> better digestion<\/strong>.<\/p>\n\n\n\n<p>Also, prebiotics helps you <strong>absorb calcium, keep the cells that line your gut healthy<\/strong><sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463098\/\">[3]<\/a><\/sup>, and boost your metabolism. So, adding them to your diet is no less than a wise decision.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prebiotics_for_Hair_and_Skincare\"><\/span><strong>Prebiotics for Hair and Skincare<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Put <strong>onions <\/strong>on your hair, yes you can!!! Also, you can add them to your diet with cloves of garlic; trust me it is less likely to stink!! It will balance the bacteria on your scalp, nourishing hair follicles to give your locks a radiant look!<\/p>\n\n\n\n<p><strong>Bananas <\/strong>contain high levels of antioxidants that protect the skin from damage caused by free radicals. These antioxidants can improve skin texture, reduce inflammation, and reduce the appearance of wrinkles and fine lines. Have you ever heard that rubbing a banana peel on your face gives your skin a fresh and glowing look? <\/p>\n\n\n\n<p>YES, it happens, and prebiotics in bananas are one of the reasons for that!<\/p>\n\n\n\n<p>Not only onion and bananas, but prebiotics are also suitable for keeping your hair and skin shiny and smooth<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8955881\/\">[4]<\/a><\/sup>. <\/p>\n\n\n\n<p>From maintaining the pH balance to helping with acne and managing aging signs, prebiotics boost your skin and care, giving them the desired look. So, you can check for ingredients while shopping for hair and skin care products.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Easily_Accessible_Prebiotic_Foods\"><\/span><strong>Easily Accessible Prebiotic Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Talk of Indian food, and fortunately, we have multiple options. We regularly use lentils, an excellent prebiotic source, in our diet. We use onion and garlic frequently in all vegetables; we use <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/the-benefits-of-fermented-foods-for-digestion\/\">fermented foods<\/a> like pickles and yogurt, and the list continues. <\/p>\n\n\n\n<p>So, maintaining a diverse and healthy gut microbiota is easy if you know how to make variations in your diet.<\/p>\n\n\n\n<p>Let\u2019s have a look at some prebiotics that you will easily find in your kitchen!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Beans and Legumes:<\/strong> kidney beans, soybeans, chickpeas, peanuts, and lentils etc are great to consume prebiotics. Apart from it they are the regular component of many Indian meals including rajma, chana masala, and dal.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/nutrition-and-amazing-health-benefits-of-onion\/\">Onions<\/a> and garlic:<\/strong> Onions and garlic are frequently used items in our homes. They enrich curries, chutneys, and biryanis with flavor and depth.<\/li>\n\n\n\n<li><strong>Whole Grains<\/strong>: Brown rice, quinoa, and millet. And you know what?.. they are rich in prebiotic fibres. They are also a great <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/top-protein-sources-for-vegetarians\/\">source of vitamins and proteins<\/a>.<\/li>\n\n\n\n<li><strong>Vegetables<\/strong>: There are hundreds of sabzis available at your mandi- <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/dandelions-singhparni-uses-benefits-and-side-effects\/\">Dandelions<\/a>, spinach, artichokes, and asparagus can be your pick. Your prebiotic intake can be increased by adding a variety of vegetables to your meals.<\/li>\n\n\n\n<li><strong>Fruits<\/strong>: Apple, bananas, and kiwi are some excellent sources. They make a great variety of smoothies that can be eaten as a snack or dessert.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quick_Tips_to_Add_Prebiotic_Foods_into_Your_Diet\"><\/span><strong>Quick Tips to Add Prebiotic Foods into Your Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kick-start your diet by <strong>adding some common foods<\/strong> everywhere; you need to look around and pick the right choice. You can cook with a generous amount of onion and garlic.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can <strong>season your dishes with onion and garlic powder<\/strong>. Look for brands that use fewer additives.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Blend bananas<\/strong> into smoothies. Under ripe bananas are higher in prebiotics than ripe bananas.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Add <strong><a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/all-about-the-popular-superfood-chia-seeds\/\">chia seeds<\/a> and <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/flax-seeds-benefits-uses-side-effects\/\">flax seeds<\/a><\/strong> to yogurt, smoothies, and oatmeal. Seeds are excellent sources of prebiotics.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>At times, satisfy your <a href=\"https:\/\/happytummy.aashirvaad.com\/en\/healthy-eating\/bitter-sweet-taste-or-health-benefits-of-dark-chocolate-which-one-will-you-pick\/\">taste buds with dark chocolate<\/a>. The higher percentage of cocoa in chocolates makes it more prebiotic. So, opting for a dark chocolate bar with 70 percent or more cocoa content can be your best bet!<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eat <strong>all types of fruits and vegetables<\/strong>; they are your best mate. Apart from the high content of prebiotics, they are full of nutrition. Take a banana.&nbsp;<em>Have you ever wondered why did the banana go to the doctor? Because it wasn&#8217;t peeling well!&nbsp;<\/em>Jokes apart, make it a habit of consuming fruits and vegetables daily.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Grains<\/strong>: Eat Whole grains like <strong>oats, quinoa, and brown rice<\/strong>.&nbsp; You can use <a href=\"https:\/\/www.aashirvaad.com\/multigrains-atta.aspx\">Aashirvaad Atta with Multigrains<\/a> which offers a wholesome goodness of six different grains: oats, maize, chana, soya, psyllium, and wheat.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fermented foods: <strong>yogurt, kefir, and kimchi<\/strong> are a few examples. Try adding fermented foods to your daily diet to maintain a good frequency of consuming prebiotics.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lets_make_Your_Life_Easy-Pizzy\"><\/span><strong>Let\u2019s make Your Life Easy-Pizzy!<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Here are a few meals plan<sup><a href=\"https:\/\/happytummy.aashirvaad.com\/my-meal-plan\">[5]<\/a><\/sup> that includes prebiotic foods:<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Meal_Plan_1_South_Indian_Breakfast\"><\/span><strong>Meal Plan 1: South Indian Breakfast<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Idli (made from fermented rice and lentils)<\/p>\n\n\n\n<p>Sambar (made with tamarind, lentils, and vegetables)<\/p>\n\n\n\n<p>Coconut chutney (made with grated coconut and spices)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Meal_Plan_2_North_Indian_Lunch\"><\/span><strong>Meal Plan 2: North Indian Lunch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Chana dal (made with split chickpeas, a great source of prebiotic fiber)<\/p>\n\n\n\n<p>Brown rice (a whole grain high in prebiotic fiber)<\/p>\n\n\n\n<p>Mixed vegetable curry (made with prebiotic-rich onions, garlic, and ginger)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Meal_Plan_3_Western_Indian_Dinner\"><\/span><strong>Meal Plan 3: Western Indian Dinner<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Rajma (kidney bean curry, high in prebiotic fiber)<\/p>\n\n\n\n<p>Quinoa pulao (made with quinoa, a whole grain high in prebiotic fiber)<\/p>\n\n\n\n<p>Raita (made with yogurt, a fermented food high in prebiotic fiber)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Meal_Plan_4_Snack_Time\"><\/span><strong>Meal Plan 4: Snack Time<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Bananas (a great source of prebiotic fiber)<\/p>\n\n\n\n<p>Carrot sticks (high in prebiotic fiber and other beneficial nutrients)<\/p>\n\n\n\n<p>Peanut butter (a prebiotic-rich spread).<\/p>\n\n\n\n<p><strong>Not satisfied?? Want to make life a lot easier??<\/strong><\/p>\n\n\n\n<p>Try <a href=\"https:\/\/happytummy.aashirvaad.com\/my-meal-plan\">Aashirvaad My Meal Planner<\/a> <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Here_are_a_few_quick_simple_Indian_recipes_that_feature_prebiotic_foods\"><\/span><strong>Here are a few quick simple Indian recipes that feature prebiotic foods:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recipe_1_Lentil_Soup\"><\/span><strong>Recipe 1: Lentil Soup<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>1 cup red lentils, washed and drained<\/p>\n\n\n\n<p>1 onion, chopped<\/p>\n\n\n\n<p>2 garlic cloves, minced<\/p>\n\n\n\n<p>1 tsp grated ginger<\/p>\n\n\n\n<p>01 tsp cumin powder<\/p>\n\n\n\n<p>1 tsp coriander powder<\/p>\n\n\n\n<p>4 cups water<\/p>\n\n\n\n<p>Salt, to taste<\/p>\n\n\n\n<p><strong>Instructions:<\/strong><\/p>\n\n\n\n<p>Use a non-stick skillet, heat the oil, and quickly stir-fry a combination of onion, garlic, and ginger until aromatic. Add the cumin and coriander powder. After simmering for 20 to 25 minutes, lentils are soft and tender. When the water and lentils are added, please bring it to a boil before reducing the heat. Blend the soup in a blender until it is creamy and smooth; just before serving, season with salt to taste. This lentil soup includes prebiotic-rich ingredients like onions, garlic, ginger, and also the lentils&#8217; high prebiotic fibre content.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Recipe_2_Chickpea_Salad\"><\/span><strong>Recipe 2: Chickpea Salad<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Ingredients: 1 bowl chickpeas, drained and rinsed; 1 small onion, chopped; 1 small tomato, chopped; 1 small cucumber, chopped; 1 tbsp olive oil; and 1 tbsp lemon juice.<\/p>\n\n\n\n<p>Salt and pepper, to taste<\/p>\n\n\n\n<p><strong>Instructions:<\/strong><\/p>\n\n\n\n<p>Mix chickpeas, onion, tomato, and cucumber in a big bowl. Add a tablespoon of olive oil, lemon juice, salt, and pepper in a small bowl. Sprinkle this dressing over the salad and mix to blend. You are ready to eat the nutritious chickpea salad! The prebiotic fibre in this chickpea salad comes from the chickpeas and the onions and garlic in the dressing.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Wrap-up_that_Ties_Together\"><\/span><strong>Wrap-up that Ties Together<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you want a healthy stomach, you must start now and why not with prebiotic meals? They can be your icebreaker. They hold so many benefits that you could never imagine. <\/p>\n\n\n\n<p>The best part is that you need not make an extra effort to consume prebiotics. Just a little mindfulness and you can add them easily to your daily routine.<\/p>\n\n\n\n<p>Many prebiotic foods are readily available and can be chipped into regular meals. Onions, garlic, asparagus, bananas, apples, chickpeas, lentils, oats, and whole grains like brown rice are just a few.<\/p>\n\n\n\n<p>So, why wait? Now that you know their benefits, why more will it take to start eating them and fetch all benefits?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><strong>Frequently Asked Questions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1684201008206\"><strong class=\"schema-faq-question\"><strong>What are the benefits of prebiotic foods?<\/strong><\/strong> <p class=\"schema-faq-answer\"><strong>\u00a0<\/strong>Prebiotic food is the dietary fibre that provides you with good bacteria. These foods are critical for gut health because they offer a healthy balance of gut bacteria, improving immunity, easing digestion, and lowering inflammation.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1684201016022\"><strong class=\"schema-faq-question\"><strong>List some simple prebiotic foods that can be easily added to Indian Diet.<\/strong><\/strong> <p class=\"schema-faq-answer\">In India, various foods such as onions, garlic, asparagus, bananas, apples, chickpeas, lentils, oats, and whole grains like brown rice are readily available. These are all excellent sources of prebiotic foods.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1684201024636\"><strong class=\"schema-faq-question\"><strong>What if prebiotic meals are consumed in excess?<\/strong><\/strong> <p class=\"schema-faq-answer\">Well, anything, if it is excess, is harmful. Prebiotic meals may not have adverse effects. Still, overeating can cause bloating, diarrhoea, and other issues. You have to give time for a gut adjustment; start with a moderate quantity or small bowl of your favorite pick and then increase the diet gradually.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1684201031722\"><strong class=\"schema-faq-question\"><strong>Can prebiotic foods support the loss of weight?<\/strong><\/strong> <p class=\"schema-faq-answer\"><strong>\u00a0<\/strong>Prebiotic meals have been found to aid in weight loss by increasing feelings of fullness and lowering caloric intake. Furthermore, they improve gut health, which can benefit weight loss and metabolism.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1684201038415\"><strong class=\"schema-faq-question\"><strong>Differentiate prebiotic foods from probiotic foods.<\/strong><\/strong> <p class=\"schema-faq-answer\">Probiotics are supplements or foods that contain live microorganisms; their focus is to maintain or improve the \u201cgood\u201d bacteria in the body. However, prebiotic foods are a form of dietary fibre that feeds good gut bacteria. Both foods can support a healthy gut flora balance and are essential for gut health.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1684201045263\"><strong class=\"schema-faq-question\"><strong>Can I use prebiotic supplements?<\/strong><\/strong> <p class=\"schema-faq-answer\">Several prebiotic supplements are available, but it is always advisable to consult a medical expert before starting a new supplement regimen<strong>.\u00a0<\/strong>More so, if you want to derive prebiotic fibre from natural products, you have several options, as mentioned in the article. <\/p> <\/div> <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Discover the power of prebiotics for a happy tummy! Learn about the health benefits and simple recipes to include them into your meals.<\/p>\n","protected":false},"author":125,"featured_media":2931,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[42],"tags":[],"ppma_author":[79],"class_list":["post-2839","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What are Prebiotics: Amazing Prebiotic Foods You Must Know - Happytummy<\/title>\n<meta name=\"description\" content=\"Discover the power of prebiotics for a happy tummy! 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