Prebiotic foods are not digested by us directly; instead, they serve as fuel for beneficial gut bacteria. Think of them as “fertilizer” for the microbes you want thriving. Foods such as garlic, onions, asparagus, leeks, bananas and whole grains contain compounds like inulin, fructo-oligosaccharides, and resistant starches that select for good bacteria like Bifidobacteria and Lactobacilli.
Experts note that prebiotics are degraded by gut microbiota and release short-chain fatty acids and other metabolites that benefit not only the gastrointestinal tract but also immune and metabolic systems.
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Research also shows that increasing prebiotic intake modifies the gut environment in favorable ways: lowering pH, increasing beneficial microbes, and reducing inflammation.
As Dr. Sethi would counsel: start by adding small amounts of garlic, onions, and asparagus to your meals gradually, so your body and microbes adjust without discomfort (gas or bloating can occur when too much is added too fast). Over time, these foods can become a steady source of microbial nourishment.
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