Prebiotics are non-digestible food ingredients that stimulate the growth and/or activity of bifidobacteria and lactic acid bacteria in the digestive system. These bacteria have several benefits, especially in terms of improving digestion and enhancing mineral absorption.
No plant or food IS a prebiotic, they are sources. Some of those sources include inulin (found in foods like Jerusalem artichoke, jicama, and chicory root), raw oats, and unrefined wheat and barley.
The current suggested intake for a healthy diet (i.e. those NOT suffering from a digestive disorder) is 6 grams per day. Here are the top prebiotic sources and the amount necessary to acheive the 6 grams:
- Raw Chicory Root - 1/3 ounce
- Raw Jerusalem Artichoke - 3/4 ounce
- Raw Dandelion Greens - 1 ounce
- Raw Garlic - 1.25 ounce
- Raw Leek - 2 oz
- Raw Onion - 2.5 oz
- Cooked Onion - 4 oz
- Raw Asparagus - 4 oz
- Raw Wheat Bran - 4 oz
- Cooked Whole Wheat Flour - 4 oz
- Raw Banana - 1.5 lb