Most vegetables and fruits are rich in dietary fiber, which can be called prebiotics. They all have the functions of relieving constipation, lowering intestinal pH, restoring intestinal bacterial balance and enhancing immune system, so many conditions are met.

Vegetables with high dietary fiber include garlic seedlings, day lily, water bamboo, bitter gourd, leek, winter bamboo shoots, spinach, celery, loofah, lotus root and lettuce.

Melon and fruit recipes containing dietary fiber have high cellulose content in jujubes, persimmons, grapes, pears, apples and bananas.

Extended data:

The main difference lies in the different utilization degree of intestinal flora, which is manifested in the proliferation degree of different beneficial bacteria, the inhibition degree of harmful bacteria and the situation of acid production and gas production. In practical application, according to the different characteristics of these oligosaccharides, the most suitable prebiotic varieties can be selected for different consumer groups and food types, such as:

(1) fermented dairy products

For fermented dairy products, prebiotics that can better promote the growth of a certain strain can be selected. Refer to the isomaltooligosaccharides mentioned in Table L and Table 3 to help and cooperate with the strains to maximize their health care effects on the human body.

(2) Infants and children

For infants, prebiotics with high proliferation rate, such as galactooligosaccharides and isomaltooligosaccharides, can be selected in the development of infant formula milk powder and formula food.

(3) Middle-aged and elderly people

For middle-aged and elderly people, in view of the serious symptoms of constipation and intestinal aging, isomaltooligosaccharides, fructooligosaccharides and other oligosaccharides that can integrate the effects of prebiotics and dietary fiber can be considered to help middle-aged and elderly people recover their health.

(4) People who are sensitive to flatulence

People who are sensitive to flatulence can avoid prebiotics that are prone to flatulence, such as soybean oligosaccharides and fructooligosaccharides, and choose isomaltooligosaccharides and galactooligosaccharides that produce the least gas.

In short, different food types and different consumer groups have corresponding optimal prebiotics. It cannot be said that "a certain prebiotic is the best prebiotic", only which prebiotics are widely used. Therefore, consumers must make rational choices when facing different prebiotics.

References:

Prebiotics-Baidu Encyclopedia