The Prebiotic Content of Food
It’s commonly accepted that getting your essential daily nutrients from naturally occurring, non-processed food is your best practice. Unfortunately, many people don’t know which foods contain essential plant fibers such as prebiotics. Some know the foods but are allergic to them. And some won’t eat healthy foods high in prebiotics because of dietary preferences, weight management practices or lack of access.
Every adult needs at least 8 grams of prebiotic fiber per day and sometimes more. Even on this must-have list, some foods are more equal than others — meaning, some of these prebiotic-rich choices contain a much higher percentage of fiber, making them more efficient and effective at keeping your gut in optimal health.
Raw vegetables make up a large portion of a healthy diet and the prebiotic content of plants is well known among medical professionals. The food with the highest percentage of colon-healthy prebiotic fiber is raw chicory root, which contains 64.6 percent prebiotic fiber by weight. Raw Jerusalem artichoke — not the common artichoke found at your local market, by the way — also contains a high percentage of prebiotic fiber by weight, about 31.5.
Raw dandelion greens come next at 24.3 percent, followed by raw garlic at 17.5 percent and raw leek at 11.7 percent. Rounding out the raw fibers are onion, asparagus, wheat bran and banana, each containing less than 10 percent prebiotic fiber.
Can’t find or can’t stomach these healthy prebiotic food choices? Cooked onion contains 5 percent prebiotics by weight and baked wheat flour contains 4.8 percent.
Recommended Daily Intake of Prebiotic Fiber
Studies suggest Americans don’t consume nearly enough prebiotic fiber to keep their guts in optimal health. Consuming about 2 grams per day, these people get most of their fiber from wheat; however, many experts recommend an absolute minimum of 4 prebiotic-rich grams per day. Many cite a range of 8 to 16 as ideal, depending on individual factors.
We believe 6 grams is an appropriate number for most people. As a result, plan to consume on a daily basis a quarter pound of cooked onion, raw asparagus, raw wheat bran and baked wheat flour, plus 1.3 pounds of raw banana, and copious amounts of raw chicory root, Jerusalem artichoke, dandelion greens, garlic, leek and onion.
Prebiotin Is Here to Help
Too overwhelming and unrealistic for your daily life? We think so, too, and that is why Prebiotin developed our prebiotic supplement. Getting your fiber intake was never easier — simply add our supplement to your already healthy diet and keep your gut in optimal health.
Plus, not only will you ingest enough prebiotic fiber to keep your bacterial levels in balance, you’ll also avoid consuming unnecessary calories, helping you control your weight.
Make Prebiotin a part of your prebiotics-rich diet today.