vital.ly Education | Dietary sources of prebiotics

Dietary sources of prebiotics

27th Feb, 2019

Dietary sources of prebiotics
Chicory Root	47% of the fibre in chicory root is inulin Has been shown to nourish the gut bacteria, improve digestion and relieve constipation (1,2)
Dandelion Greens	4g of fibre per 100g serving, a high proportion of which is inulin (3)
Jerusalem Artichoke	2g of fibre per 100g serving, 76% of which is inulin (4)
Garlic	11% of the fibre in garlic is inulin, and 6% is FOS. Promoting the growth of Bifidobacteria in the gut and prevents disease-promoting bacteria from growing (5)
Onions	10% of the fibre in onion is inulin, and 6% is FOS (6,7) FOS strengthens gut flora, helps with fat breakdown and boosts the immune system by increasing nitric oxide production in cells (7,8,9)
Leeks	Contain up to 16% inulin (6) Promote healthy gut bacteria and help in the breakdown of fat (8)
Asparagus	Contain 2-3g of inulin per 100g serving Has been shown to promote friendly bacteria in the gut (10)
Bananas	Contain small amounts of inulin Unripe (green) bananas are high in resistant starch, which has prebiotic effects The prebiotic fibre in bananas has been shown to increase healthy gut bacteria and reduce bloating (11,12)
Barley	Contains 3–8g of beta-glucan per 100g servin Beta-glucan is a prebiotic fibre that promotes the growth of friendly bacteria in the digestive tract (13,14,15)
Oats	Contain large amounts of beta-glucan fibre, as well as some resistant starch. Beta-glucan from oats has been linked to healthy gut bacteria (16)
Apples	Approximately 50% of an apple's total fibre content is pectin which has prebiotic benefits Pectin increases butyrate which feeds the beneficial gut bacteria and decreases the population of harmful bacteria (17,18)
Konjac root	A tuber, which contains 40% glucomannan fibre Konjac glucomannan promotes the growth of friendly bacteria in the colon, relieves constipation and boosts the immune system (19,20)
Cocoa	Powerful prebiotic benefits associated with the growth of healthy gut bacteria (21,22)
Burdock Root	4g of fibre per 100g serving, the majority of which is inulin and FOS Prebiotic properties can inhibit the growth of harmful bacteria in the intestines, promote bowel movements and improve immune function (23)
Nuts	Contain health promoting polymerized polyphenols and polysaccharides (24)
Seaweeds and microalgae	Contain polysaccharides An emerging source of prebiotics (25)

1	Nishimura M, Ohkawara T, Kanayama T, Kitagawa K, Nishimura H, Nishihira J. Effects of the extract from roasted chicory (Cichorium intybus L.) root containing inulin-type fructans on blood glucose, lipid metabolism, and fecal properties. J Tradit Complement Med. 2015 Jul;5(3):161–7.
2	Kleessen B, Schwarz S, Boehm A, Fuhrmann H, Richter A, Henle T, et al. Jerusalem artichoke and chicory inulin in bakery products affect faecal microbiota of healthy volunteers. Br J Nutr. 2007 Sep;98(3):540–9.
3	[Nutrition Data. Dandelion greens, raw Nutrition Facts & Calories [Internet]. 2018 [cited 2018 Nov 2].](https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2441/2)
4	[Nutrition Data. Jerusalem-artichokes, raw Nutrition Facts & Calories [Internet]. 2018 [cited 2018 Nov 2].](https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2456/2)
5	Zhang N, Huang X, Zeng Y, Wu X, Peng X. Study on prebiotic effectiveness of neutral garlic fructan in vitro. Food Science and Human Wellness. 2013 Sep;2(3–4):119–23.
6	Muir JG, Shepherd SJ, Rosella O, Rose R, Barrett JS, Gibson PR. Fructan and Free Fructose Content of Common Australian Vegetables and Fruit. J Agric Food Chem. 2007 Aug 1;55(16):6619–27.
7	Kumar VP, Prashanth KVH, Venkatesh YP. Structural analyses and immunomodulatory properties of fructo-oligosaccharides from onion (Allium cepa). Carbohydr Polym. 2015 Mar 6;117:115–22.
8	Roberfroid MB. Introducing inulin-type fructans. Br J Nutr. 2005 Apr;93 Suppl 1:S13-25.
9	Kolida S, Tuohy K, Gibson GR. Prebiotic effects of inulin and oligofructose. Br J Nutr. 2002 May;87 Suppl 2:S193-197.
10	Sabater-Molina M, Larqué E, Torrella F, Zamora S. Dietary fructooligosaccharides and potential benefits on health. J Physiol Biochem. 2009 Sep;65(3):315–28.
11	Mitsou EK, Kougia E, Nomikos T, Yannakoulia M, Mountzouris KC, Kyriacou A. Effect of banana consumption on faecal microbiota: a randomised, controlled trial. Anaerobe. 2011 Dec;17(6):384–7.
12	Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013 Apr 22;5(4):1417–35.
13	Mitsou E, Panopoulou N, Turunen K, Spiliotis V, Kyriacou A. Prebiotic potential of barley derived β-glucan at low intake levels: A randomised, double-blinded, placebo-controlled clinical study. Food Research International. 2010 May;43(4):1086–92.
14	Arena MP, Caggianiello G, Fiocco D, Russo P, Torelli M, Spano G, et al. Barley β-Glucans-Containing Food Enhances Probiotic Performances of Beneficial Bacteria. Int J Mol Sci. 2014 Feb 20;15(2):3025–39.
15	De Angelis M, Montemurno E, Vannini L, Cosola C, Cavallo N, Gozzi G, et al. Effect of Whole-Grain Barley on the Human Fecal Microbiota and Metabolome. Appl Environ Microbiol. 2015 Nov;81(22):7945–56.
16	Valeur J, Puaschitz NG, Midtvedt T, Berstad A. Oatmeal porridge: impact on microflora-associated characteristics in healthy subjects. Br J Nutr. 2016 Jan 14;115(1):62–7.
17	Licht TR, Hansen M, Bergström A, Poulsen M, Krath BN, Markowski J, et al. Effects of apples and specific apple components on the cecal environment of conventional rats: role of apple pectin. BMC Microbiol. 2010 Jan 20;10:13.
18	Zacharias B, Kerler A, Drochner W. The influence of 5% and 10% dietary apple pectin on parameters of fermentation in faeces and caecal digesta of weaning pigs. Arch Anim Nutr. 2004 Apr;58(2):149–56.
19	Tester RF, Al-Ghazzewi FH. Beneficial health characteristics of native and hydrolysed konjac (Amorphophallus konjac) glucomannan. J Sci Food Agric. 2016 Aug;96(10):3283–91.
20	Chen H-L, Cheng H-C, Liu Y-J, Liu S-Y, Wu W-T. Konjac acts as a natural laxative by increasing stool bulk and improving colonic ecology in healthy adults. Nutrition. 2006 Dec;22(11–12):1112–9.
21	Tzounis X, Rodriguez-Mateos A, Vulevic J, Gibson GR, Kwik-Uribe C, Spencer JPE. Prebiotic evaluation of cocoa-derived flavanols in healthy humans by using a randomized, controlled, double-blind, crossover intervention study. Am J Clin Nutr. 2011 Jan;93(1):62–72.
22	Tzounis X, Vulevic J, Kuhnle GGC, George T, Leonczak J, Gibson GR, et al. Flavanol monomer-induced changes to the human faecal microflora. Br J Nutr. 2008 Apr;99(4):782–92.
23	Li D, Kim JM, Jin Z, Zhou J. Prebiotic effectiveness of inulin extracted from edible burdock. Anaerobe. 2008 Feb;14(1):29–34.
24	Lamuel-Raventos RM, Onge M-PS. Prebiotic nut compounds and human microbiota. Crit Rev Food Sci Nutr. 2017 Sep 22;57(14):3154–63.
25	de Jesus Raposo MF, de Morais AMMB, de Morais RMSC. Emergent Sources of Prebiotics: Seaweeds and Microalgae. Mar Drugs. 2016 Jan 28;14(2).