(Immunity) ‘Prebiotics’ That Help with Weight Loss … 5 Foods Rich in Them

Prebiotics and probiotics are known to boost immunity and aid in weight loss. What is the difference between these two ingredients that seem similar yet are distinct? Simply put, probiotics are beneficial bacteria themselves, while prebiotics are the food for beneficial bacteria.

Probiotics are microorganisms found in fermented foods such as yogurt and kimchi. It is known that consuming probiotics to increase beneficial gut bacteria strengthens immunity and can extend lifespan. In contrast, prebiotics, such as fiber and oligosaccharides, help indirectly maintain gut health by serving as food for beneficial bacteria rather than acting directly on the intestines.

One drawback of probiotics is that they do not remain in the body for long and are quickly digested and excreted. However, with the support of prebiotics, which serve as their food, they can remain active for a longer period. In this regard, the American women's health magazine 'Women's Health' introduced five foods rich in prebiotics.

onion It is a food rich in prebiotic inulin. Inulin helps produce butyrate, which protects the colon, while contributing to heart health by lowering bad cholesterol levels. Inulin is also nicknamed "natural insulin" because it has a positive effect on regulating blood sugar levels.

 

corner Foods rich in prebiotic-type resistant starch. Resistant starch is abundant in soybeans, oats, and other foods in addition to corn; it travels to the large intestine and is broken down by bacteria, playing a role similar to dietary fiber. It aids in bowel movements and promotes gut health. Corn is also rich in lutein, which is beneficial for eye health.

 

apologize Apples are a treasure trove of prebiotic pectin. Pectin contributes to a healthy gut by protecting the diversity of beneficial bacteria. Apples are also rich in water and fiber, making them an excellent food for weight loss. According to a research team at the Federal University of Rio de Janeiro in Brazil, women who ate three apples a day experienced a weight loss of 1.22 kg over three months without any other effort.

 

walnut Eating walnuts increases lactic acid bacteria, which drive out bad bacteria and support beneficial bacteria in the body. According to a research team at the University of Illinois, eating half a cup of walnuts every day for three weeks also increased bacteria that produce butyrate. Butyrate is a fatty acid that reduces inflammation and keeps the colon healthy.

 

dark chocolate It is rich in polyphenols, which are prebiotic antioxidants. Polyphenols play a role in helping lactic acid bacteria and bifidobacteria expand their population. When drinking coffee in the morning, consider pairing it with low-fat milk and additive-free cocoa powder. If you prefer solid chocolate, it should be dark chocolate containing at least 70% cocoa.

 

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Walnuts and dark chocolate are

I don't eat much,

 

It would be good to eat this as a dark chocolate snack.

cocoa content of 70% or more

I definitely need to check this.