The Ultimate Prebiotic Food List For Better Gut Health

Dr. Ruscio Radio, DC: Health, Nutrition and Functional Healthcare

Dr. Michael Ruscio, DC

Medical, Health, Functionalmedicine, Alternative Health, Health & Fitness

4.5 • 774 Ratings

🗓️ 12 May 2022

⏱️ 10 minutes

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Summary

Did you know that there are over 100 healthy foods rich in prebiotics? Prebiotics help feed the good bacteria in our gut and have been shown to reduce inflammation, repair leaky gut syndrome, bolster short-chain fatty acid production, improve constipation and mood, prevent migraines, and so much more. While I advise to eat the widest array possible from the food list we provide, I also exercise caution as consuming too many prebiotic-rich foods (especially with a sensitive gut) may increase symptoms of gas, bloating, and diarrhea. Watch the video to learn more about prebiotic foods and if they can help get your gut microbiome in healthy shape.

https://www.youtube.com/watch?v=p8YJ_WNE6Hc

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Transcript

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0:00.0	Did you know there's over 100 healthy foods that are rich in prebiotics which can feed your intestinal bacteria?
0:07.6	And if we organize these foods by categorical prebiotic type, we can easily then go to select a few foods from each category,
0:16.8	therefore ensuring our gut has the healthiest and broadest selection of prebiotics.
0:26.0	What are prebiotics doing? What's the mechanism through which prebiotics exert some of their
0:31.4	healthy benefits? Well, they've been shown to reduce inflammation and correspondingly to increase antioxidants.
0:41.0	Short chain fatty acid production is also bolstered by the consumption of prebiotics,
0:46.2	and short chain fatty acids function as the fuel for what's known as entero-sites or the lining cells of your gut.
0:56.4	Prebiotics are consumed by intestinal bacteria and then they release short chain fatty acids.
1:02.2	And these short chain fatty acids, again, function as fuel for those enterocytes or the cells that line your gut.
1:10.2	Corresponding to this, prebiotics have shown the
1:13.0	ability to help improve or repair intestinal permeability or leaky gut, and also, again,
1:20.4	they can increase levels of healthy bacteria. And additionally, may reduce DNA damage and regulate immunity. So a number of health benefits
1:31.3	vectored or conferred by prebiotic consumption. However, there's also a point at which you can
1:37.8	overdo it with prebiotics, and if so, this can actually elicit some negative symptoms.
1:42.9	So we'll provide you a bird's eye list overview of these foods, making it easy for you to
1:48.9	integrate them into your diet, while simultaneously will cover a few warning signs that you
1:55.0	might be overdoing it with prebiotics.
1:57.9	This is Dr. Michael Rucho.
1:59.1	Let's jump in.
2:00.1	Why are prebiotics important? What are the health
2:03.3	benefits? Well, there's been a number of benefits, thankfully, that have been shown via the healthy
2:10.0	consumption of prebiotics. These include the improvement of constipation, also reduced diverticulitis or inflammation in the lining of the colon, a reduction
	...

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