Broccoli is a very good source of prebiotics, but so are onions, cauliflower, leafy greens, spinach, kale, avocado and berries. Some probiotic supplements also include prebiotics in the form of inulin, chicory root or fructo-oligosaccharides.
Some foods with prebiotics
Some foods known to contain high amounts of prebiotics include apples, artichokes, asparagus, bananas, berries, green vegetables, legumes, onions, tomatoes and garlic.
Broccoli and other vegetables in the cruciferous family are in the list of probiotic food in India as they are rich in fibre. So it is recommended that you include cruciferous vegetables like cauliflower, Kale, Brussels sprouts, cabbage regularly to your diet.
Being rich in sulphur, brassicas like broccoli may support gut health, and as a result improve your defence against infection. This is because sulphur supports the production of glutathione which is important for maintaining the integrity of the gut lining, as well as supporting its repair.
Based on the evidence, broccoli and sprouts effectively improve gut microbiota and reduce inflammation in irritable bowel syndrome.
New Research Reinforces Broccoli's Status as a Superfood for Gut Health. By Lars Hundley According to a new study at Penn State University, consuming broccoli may provide notable health benefits, including fortifying the gut lining and reducing disease vulnerability.
Cruciferous vegetables are beneficial in cleaning the colon and liver as well. These type of vegetables are high in fiber, containing up to 40% of the daily requirement for your body in 100 calories. Types of cruciferous vegetables are arugula, bok choy, broccoli, cabbage, cauliflower, horseradish, and turnips.
Leafy greens, such as spinach or kale, are excellent sources of fiber, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens also contain a specific type of sugar that helps fuel growth of healthy gut bacteria.
Broccoli contains sulforaphane, which is great for fighting off infectious cells in our bodies. Eating broccoli also helps your body fight off cancer-inducing chemicals, and boosts the liver's ability to clear bad chemicals from our bodies.
“Broccoli also has thiocyanates. This compound is very dangerous because it leads to hyperthyroidism, and due to which, you experience problems like weight gain, fatigue, hair loss, and a bloated face”, informs dietician and clinical nutritionist, Anshika Srivastava.
Blueberries' natural fiber content even creates a prebiotic fiber source for probiotics to “eat” and thrive on in order to grow and support our gut, immune, and brain health.
Broccoli provides benefits related to your brain, heart, bone, and overall health—though eating it can have side effects like gas and bloating.
Avocados, oats, asparagus, onions and mangoes are all great prebiotic examples. One of the best-tasting prebiotic foods? Avocado.
An anti-inflammatory diet, regular exercise, good quality sleep, and probiotics are all strategies to put in place before trying antimicrobials or antibiotics to get rid of bad bacteria.
Here's a not-so-fun fact: If you don't eat enough veggies or fruit, you're more likely to develop constipation. So, it should come as no surprise that vegetables made the cut here. Broccoli contains a special substance that may help you poop. Plus, chopped raw broccoli contains 2.4 grams of total fiber per cup.
Vegetables: Cruciferous vegetables like broccoli and cauliflower contain glucosinolate, which helps the liver to produce detoxifying enzymes. They also contain sulfur compounds that aid with liver health.
Eating a high-fiber diet is good for overall intestinal and colon health. The American Institute for Cancer Research and ACS recommend aiming for at least 30 grams of fiber from food sources each day. Focus on incorporating a variety of whole grains, colorful fruits and vegetables, nuts, seeds and beans into your diet.
Cooked vegetables: Well-cooked vegetables such as green beans, carrots, mashed potatoes without skin, steamed asparagus tips and pureed squash. Use fresh or frozen. Canned or soft fruits: Peeled apples, ripe bananas, cantaloupe, honeydew, watermelon, and canned fruit in fruit juice or light syrup.