Asparagus, garlic, beans, bananas, cabbage and legumes are examples of prebiotic foods, according to One Green Planet. It is important to eat foods that have good bacteria. Prebiotic foods have fibrous carbohydrates that help the growth of the good bacteria.
Asparagus is rich in folate, B vitamins and fiber. Every eight stalks contain four grams of protein. It can be eaten raw, grilled, or sautéed. It has a natural sweet taste and is good at controlling bloating. Garlic is a good antibacterial agent and an excellent source of insulin. It is also a good source of vitamin B6 and a cheap way to flavor food. It can be tried in hummus, veggie stir-fry, or sautéed in soup or rice.
Beans have oligosaccharides, which feed the good gut bacteria. They are also a good digestion booster. They are rich in fiber and are an excellent source of protein and potassium. Beans should be soaked overnight and cooked well.
Bananas have natural fibers that encourage the growth of good bacteria. One Green Planet advises eating ripe bananas, as opposed to yellowish-greenish ones, because they ease the digestion process. Yellowish-greenish bananas are rich in starch, but harder to digest. Also, bananas are an excellent source of B vitamins, vitamin C and potassium.
Cabbage is an inexpensive and versatile prebiotic food that can be consumed as cabbage soup or used it in sandwiches. It is rich in alkalizing minerals, B vitamins and vitamin C. Legumes are nutritious and easy to digest. They are an excellent source of iron, B vitamins and protein. Furthermore, they have a good amount of natural sugar and fiber, which boosts the good gut bacteria.