All About Prebiotics – How to Incorporate Prebiotics into Your Breakfast

Prebiotics have a variety of health benefits, yet many are unaware of the beneficial effects of prebiotic foods. Prebiotics are essential for creating a healthy microbiome in our gut.

You can find out exactly what this means and the effects a balanced intestinal flora has in this article. Additionally, we have collected the most important prebiotic foods, including recipes for you.

Probiotics vs Prebiotics: What's the Difference?

Probiotics and prebiotics are among the so-called functional foods. This means that they not only provide us with nutrients but also have health-promoting functions. These are natural foods that are part of our everyday diet and are not artificially produced or consumed in the form of supplements.

Functional foods are said to prevent or slow down diseases of the cardiovascular system, obesity, diabetes, allergies, or osteoporosis.

The impact of our food on our bodies depends on the microorganisms that flock to our gastrointestinal tract. Lactic acid bacteria are particularly important because, according to studies, they slow down the proliferation of pathogenic germs and affect our immune system .

There are two ways to influence the microbiome in our gut: with the help of probiotics or prebiotics. Probiotics are food-added, live microorganisms that multiply in the intestines and have a positive effect on the composition of our intestinal flora.

Prebiotics are indigestible fibers in our food that promote the growth of individual, endogenous microorganisms in the intestine. (Schulz & Kunz, 2002)

What effect do probiotics have?

Probiotics ensure a balance of good bacteria in our intestines. They are used, for example, to prevent diarrhea, rebuild the intestinal flora after taking antibiotics, or prevent the development of allergies. For the most part, these are lactic acid bacteria, because their positive effect has been best studied.

What effect do prebiotics have on the intestine?

If prebiotics enter the large intestine through food, they stimulate the proliferation of healthy bifidobacteria there. For this reason, they are also called food for our intestinal bacteria . Prebiotics are used, for example, to normalize stool and stool frequency.

In addition, prebiotics are thought to prevent colon cancer if taken regularly. They also have a positive effect on the immune system.

These 7 foods contain natural prebiotics

Prebiotics are indigestible food components, i.e., fiber. They are mainly contained in vegetables but are now also often added to baked goods, juices, or dairy products to increase the fiber content of these foods. We took a closer look at the most important prebiotic foods.

1. Root vegetables

Root vegetables such as Jerusalem artichokes, carrots, or parsnips are ideal for a prebiotic diet. They contain inulin and oligofructose, which are among the most important prebiotics. Their effectiveness has been proven by several scientific studies.

2. Vegetables

In addition to root vegetables, which are known for their prebiotic properties, the important fiber is also found in other vegetables. Especially chicory, artichokes, asparagus, and tomatoes should not be missing from your menu.

3. Bananas

Bananas contain predominantly resistant starch, which enters the intestines undigested as fiber and positively affects the microbiome. Of all fruits, they contain the most prebiotics. Especially a lot of it is contained in raw bananas, which is why they are often used as a home remedy for intestinal diseases or irritable bowel syndrome. Other fruits, such as berries , also contain prebiotics.

4. Onion plants

Onions include leek, leek, onion, and garlic. Like root vegetables, they contain mainly inulin and oligofructose, which gives them great importance as prebiotic foods. When raw, these foods are particularly rich in prebiotics.

5. Legumes

Legumes such as lentils, beans, or peas are also full of healthy prebiotics. However, caution is advised here. If you are not used to eating legumes, you should start with small amounts; otherwise, they can cause flatulence.

6. Psyllium husks

Psyllium husks contain a considerable amount of fiber and are a popular home remedy for constipation. Because they are so high in fiber, they stimulate intestinal activity. Since psyllium husks can bind a lot of water, it is recommended to mix them in a glass of water, juice, or tea and drink.

7. Oatmeal

Oatmeal is also a prebiotic food. Eating the local cereal flakes every day promotes the growth of healthy intestinal bacteria. This is mainly due to the fiber beta-glucan, which is abundant in oatmeal. The fiber literally forms a protective layer around the stomach and intestinal mucosa. This makes oats a popular food for gastrointestinal complaints of various kinds. Oatmeal soothes an irritable bowel and stimulates digestion. If the intestinal flora is out of balance, oatmeal can also help.

In addition to the beneficial effect on the intestines, the beta-glucan contained in oatmeal can also lower cholesterol levels and regulate blood sugar levels. So the grain is a true all-rounder when it comes to health benefits.

How many prebiotics should I take per day?

The German Nutrition Society (DGE) recommends 15 grams of fiber per 1000 kcal per day. This corresponds to about 30 grams per day, because an adult person has a daily requirement of about 2000 kcal. But not all of them can and do be prebiotics. In order for prebiotics to show their effects, they should be at least 5 grams daily. To achieve this daily amount, consciously reach for foods that contain many prebiotics, such as vegetables, bananas, or oatmeal.

If you're not used to eating high-fiber foods, you'd better start with small amounts so your body can get used to them. Otherwise, you may react to the sudden change in diet with abdominal pain, diarrhea, and flatulence. Moreover, you should always drink enough water if you eat a particularly high-fiber diet.

When should I take prebiotics?

The intake of prebiotics is useful if your intestinal flora is out of balance and you want to support your intestines in building a healthy environment. This can be the case, for example, if you suffer from diarrhea or are affected by irritable bowel syndrome.

In addition, a prebiotic diet can help strengthen the intestinal flora again after taking antibiotics. Prebiotics can also help with constipation or chronic intestinal diseases.

Basically, however, your symptoms should be medically clarified, and you should only follow a prebiotic diet if your doctor has given you the okay to do so.

Inulin – what you need to know about this fiber

In addition to oligofructose, inulin is a prebiotic, the positive effect of which is scientifically best confirmed. It is a fiber found in plants.

Inulin feeds healthy intestinal bacteria and contributes to healthy intestinal flora. For this reason, it is often contained in products used for intestinal cures.

As a prebiotic, it is so important because it stimulates the growth of two important types of bacteria in the intestine: bifidobacteria and lactobacteria (also lactic acid bacteria).

What effect does inulin have on my body?

Inulin has a variety of health benefits due to the fact that the prebiotic is an indigestible fiber. Since it cannot be digested by the human enzymes in the stomach and intestines, it enters the large intestine unchanged. There, it is broken down by the bacteria located there, which can lead to a change in the intestinal flora. The effects of inulin on the body are very diverse. Some examples are:

How can I take inulin?

Inulin is found in various vegetables, fruits, and cereals. By incorporating the following foods into your diet, you can get enough inulin.

The most important vegetables include:

Fruit varieties with high inulin content are:

Inulin-rich cereals include:

In addition, it is also used in many industrially produced foods such as baked goods, sweets, and snacks, as well as in dietary supplements such as protein shakes and energy bars.

Healthy gut – These 3 reasons why prebiotics are so important

As we already know, prebiotics are not digested but are broken down by the bacteria in the intestines, which brings a lot of health benefits. Here are three most important reasons why prebiotics are so important for you:

4 breakfast recipes with prebiotics

Healthy breakfast that not only provides healthy prebiotics but also tastes delicious? No problem! Try our four delicious recipe ideas.

Basic recipe Prebiotic porridge

You can easily prepare your own porridge with prebiotic fiber. All you have to do is pour hot water or milk over the new prebiotic porridge from VERIVAL and it's done. The basic recipe for your prebiotic porridge can be found here:

Basic recipe: Prebiotic porridge

Ingredients

• 50 g Verival Prebiotic Porridge
• 120 ml hot water or hot milk
• Toppings of your choice such as raspberries or blueberries

Preparation

• Place the prebiotic porridge in a bowl.
• Cover the porridge with hot milk or hot water.
• Let your porridge steep for 3 minutes and stir.
• Done!

Bircher Overnight Oats

Both apples and oatmeal are rich in prebiotics. Combined, they make a delicious prebiotic breakfast recipe. You can either mix your Bircher Overnight Oats yourself with fine oatmeal, fresh apple, and nuts, or use the delicious VERIVAL Bircher Porridge as a base. Your breakfast will be ready in just five minutes.

Recipe: Bircher Muesli Overnight Oats

Creamy overnight oats according to the original Bircher recipe – try it now!

Preparation time 5 min.

Cook Time 3 hrs

Total time 3 hrs 5 min.

Keyword: Overnight Oats

Servings: 1

Ingredients

• 50 g Bircher Porridge
• 120 ml (vegetable) milk or water
• Some nuts of your choice , e.g., pecans or almonds
• A little apple of your choice

Preparation

• Place the Bircher Porridge in a mason jar.
• Then add 120 ml of a liquid of your choice and mix the ingredients together well.
• Place the mason jar in the fridge overnight or for at least 3 hours.
• Stir the porridge mixture well again before eating.
• When your overnight oats are nice and creamy, they're ready.
• Now you can refine your overnight oats with nuts of your choice, flaxseed or chia seeds, and an apple.

Tip

If you notice that the porridge mixture is too solid, add some more liquid.

Porridge with banana and flaxseed

If you prefer a hot breakfast, Porridge is a good choice. For this recipe, use bananas instead of apples and add a tablespoon of flaxseed to further increase the fiber and prebiotic content of your breakfast.

Basic recipe: oatmeal

Here is the simple recipe for the popular oatmeal, which is indispensable for most breakfast tables.

Preparation time 2 min.

Let the porridge steep for 3 min.

Total time 5 min.

Calories: 320 kcal

Ingredients

• 250 ml milk or a plant-based alternative for vegans (oat milk, almond milk, soy milk,...)
• 50 g oatmeal (grams of oatmeal)
• 1 pinch of salt
• 2 tsp agave syrup optional
• 1/2 tsp cinnamon of your choice

Preparation

• Boil the oatmeal with the pinch of salt and your choice of sweetener in the milk or plant drink (preferably with constant stirring). Cooking the cereal flakes only with hot water is also a possible variant.
• Let the porridge steep for 3 minutes.
• Empty the porridge into a bowl and sprinkle with cinnamon.
• Enjoy!

Nutritional values

Calories: 320 kcal

Fruity smoothie bowl with yogurt

The fruits in our smoothie bowl recipe provide you with a lot of prebiotics. In addition, the probiotics in yogurt also support your intestinal health. Even if you can freely combine and vary the fruit in your smoothie bowl, you should always use bananas as a base. Not only do they contain a lot of prebiotics, but they also make your smoothie bowl wonderfully creamy.

Exotic smoothie bowl with chia seeds

Preparation time 10 min.

Total time 10 min.

Servings: 2

Calories: 230 kcal

Accessories

• Blender

Ingredients

• 1 mango
• 1 banana
• 200g soy yogurt or other plant-based alternative
• 1 passion fruit (optional)
• 1 tbsp coconut flakes
• 1 tbsp chia seeds

Preparation

• First, peel the mango and banana, then cut both into small pieces.
• Then add the soy yogurt and half a tablespoon of chia seeds, and mix all the ingredients until a creamy mass is formed.
• Then place the mixture in a bowl, and your smoothie bowl is ready. Now you can decorate it with toppings of your choice, such as chia seeds, coconut flakes, banana, and passion fruit.

Nutritional values

Calories: 230 kcal | Carbohydrates: 30 g | Protein: 7 g | Fat: 9 g | Calcium: 12 mg | Iron: 30 mg

Source:

Schulz, S., Kunz, C. Probiotics, prebiotics, colonic food definitions, and possible applications. Monatsschr Kinderheilkd 150, 808–816 (2002). https://doi.org/10.1007/s00112-002-0507-y