Prebiotics, not to be mistaken from ‘Probiotics’, are a form of dietary-fibre that promote the growth of beneficial gut bacteria. These plant-based dietary-fibre provide a great food source for the healthy bacteria in the gut.

Incorporating Prebiotics in a diet is crucial to one’s health as it not only helps improve the digestive system, but also boosts the immune system and maintains good bone health.

5 natural sources of prebiotics:

1. Onions: Readily found in every kitchen, onions are a great source of natural prebiotics. They are rich in inulin and FOS(fructo-oligosaccharides) that strengthens the digestive system along with the immune system.

Onions are also packed with flavonoid quercetin, giving it antioxidant and anticancer properties. Additionally, onions also have antibiotic properties.

2. Garlic: Garlic proves to be greatly beneficial to health due to its anti-inflammatory, antioxidant, anti-tumour and lipid-lowering properties. 

Among all its favourable properties, garlic also proves to be a great source of prebiotics in a healthy diet. Alongside promoting the growth of healthy gut bacteria, garlic prevents the growth of disease-promoting bacteria.

3. Apples: Apples are naturally high in fibre, in the form of Pectin. And, the pectin in apples has natural prebiotic properties that promotes the growth of healthy gut bacteria. Not only that, but pectin in apples also possesses anti-inflammatory properties and  controls weight gain.

Additionally, apples are rich in vitamin C, antioxidants, and improves heart health.

4. Bananas: Rich in vitamins and minerals, bananas are also a great source of fibre and prebiotics, allowing for the growth of healthy gut bacteria. Additionally, bananas also contain small amounts of inulin.

Bananas are packed with potassium, antioxidants and folates, not only maintaining the heart health but also reducing the chances of kidney stones.

5. Barley: Barley contains ample amounts of Beta-glucan, which is a prebiotic fibre that promotes the growth of healthy gut bacteria. The beta-glucan also lowers the risk of cardiovascular diseases by lowering the total and LDL cholesterol levels.

Not only the digestive system, but barley also helps in maintaining a healthy immune system as it is rich in selenium which helps with thyroid functions and has antioxidant properties.

Prebiotics are naturally found in different vegetables, fruits and whole grains. Including a varied selection of these natural prebiotic sources in a diet helps in maintaining a healthy digestive system and boosts immunity without having the need to take extra supplements.