If you’re trying to lose weight, you’ve probably heard a lot about the benefits of probiotics—but what about prebiotics? These nondigestible carbohydrates feed the good bacteria in your gut. They have been linked to improved gut health, reduced inflammation, weight loss, and more.
However, prebiotics shouldn’t be confused with probiotics. “Prebiotics are non-digestible food components that support the growth of beneficial bacteria in your gut. Prebiotics come from food sources such as fruits, vegetables, grains, and legumes,” Mary-Ellen Sabat, a nutritionist and Ace certified trainer, says. “The main difference between prebiotics and probiotics is that prebiotics can be found in food sources, while probiotics are live microorganisms that are usually taken in supplement form.” So, if you eat the right foods you can get your daily prebiotics intake and lose weight at the same time!
Sabat and Elizabeth Arensberg, MS, RD, functional health registered dietitian, explain that Jerusalem artichokes, onions, cooked and cooled potatoes, and asparagus are prebiotics you should be eating for a flatter stomach. Read on to learn more!
1. Jerusalem Artichokes
Jerusalem artichokes, also called sunroot, sunchoke, wild sunflower, topinambur, or earth apple, belong to the sunflower family. The white flesh is nutty, sweet, and crunchy like chestnuts when raw. Despite one of its names, the Jerusalem artichoke has no relationship to Jerusalem, and it is not a type of artichoke. Funnily enough, they are actually native to central North America and are of no relation to artichokes (which are another high-fiber food that can help you lose weight).
Baked in their skins, they become more like potatoes. Some people say that they also taste like artichoke hearts. When it comes to reducing visceral fat, Sabat recommends this root vegetable. "Jerusalem artichokes are a good prebiotic source because they are high in dietary fiber, which helps to feed the beneficial bacteria in the gut," she explains. They can be roasted, sautéed, or fried. You can even slice them thinly and make them into crispy chips. They make great additions to salads, soups, risottos, and chowders. Yum!
2. Onions
Raw and cooked onions are both great sources of prebiotics. "Onions," Sabat says, "are a good prebiotic source because they contain a type of dietary fiber called fructooligosaccharides (FOS), which helps to promote the growth of beneficial bacteria in the gut. Inulin also helps to increase satiety, which can help you feel full longer and reduce the urge to snack on unhealthy foods." And, there are so many ways to enjoy them. You can add onions to a breakfast omelet, a vegetable broth, or even a stir-fry dinner.
Sabat highly recommends regularly eating prebiotics like Jerusalem artichokes and onions to get rid of visceral fat. But, she also stresses that in addition to prebiotics, it's important to balance your diet with other healthy foods like lean proteins, fruits, vegetables, and whole grains. Staying active is another crucial component of weight loss. And, if you're still suffering from digestive issues, check out 12 tips to improve gut health naturally!
3. Cooked & Cooled Potatoes
Arensberg explains that when you cook and cool your potatoes, "you increase the natural production of resistant starches." These are usually "specific prebiotics that make it all the way to the colon undigested."
Once in the colon, the starches will be "broken down" and are necessary to "feed and nourish the cells in the colon." This is great for those who want to "keep a healthy colon," she notes.
This proliferation of healthy gut bacteria can lead to improved digestion, reduced bloating, and ultimately, a flatter stomach.
4. Asparagus
Asparagus, celebrated for its delicate flavor and nutritional benefits, also serves as a potent prebiotic. Rich in fiber and containing a unique carbohydrate called inulin, asparagus acts as fuel for beneficial gut bacteria, promoting their growth and activity. By nourishing these beneficial microbes, asparagus helps maintain a healthy balance in the gut microbiome, which in turn supports efficient digestion, reduced bloating, thus, aiding in a slimmer belly.
Arensberg shares that asparagus is "rich in inulin," a prebiotic. They are "super beneficial because it helps feed and diversify the gut microbiome," she reveals. She emphasizes that "the more diverse" your gut bacteria is, the "better this will be for long-term health."
