Prebiotics are substances utilized by beneficial gut bacteria, contributing to the maintenance of a healthy gut microbiome. Fermentable fibers, pectin, and resistant starches found in plant-based foods are natural sources of prebiotics.

Apples

According to Very Well Health, apples contain pectin, a soluble fiber fermented by gut bacteria. When pectin reaches the colon, it becomes a food source for beneficial bacteria and converts into short-chain fatty acids. These compounds help maintain a favorable environment for the intestinal lining and microbiome. Eating apples with their skin after washing them thoroughly increases dietary fiber intake.

Bananas

Green bananas provide resistant starch, a type of carbohydrate not fully digested in the small intestine. Upon reaching the colon, resistant starch is fermented by gut bacteria, producing short-chain fatty acids, including butyrate. Butyrate is an important energy source for colon lining cells.

Bananas are rich in fiber, nourishing the gut microbiome. Photo: Bui Thuy

Pears

Pears offer fiber, which nourishes beneficial bacteria and supports gut microbiome balance. The fiber in pears also softens stool and promotes bowel movements, aiding regular defecation. Eating pears with their skin after washing them provides additional fiber and maximizes the fruit's nutritional value.

Raspberries

Raspberries are rich in fiber and polyphenols, which can positively impact the gut microbiome. Polyphenols are partially absorbed in the small intestine, with the remainder reaching the colon, where gut bacteria metabolize them into other compounds. This process can promote the growth of beneficial bacterial groups. Raspberries also contain significant water, supporting digestion and maintaining bowel motility, according to Eating Well.

Oranges

Oranges contain both soluble fiber, in the form of pectin, and insoluble fiber, such as cellulose and hemicellulose. When consuming oranges, it is advisable to eat the white pith rather than discarding it, as this part is rich in fiber. Oranges also provide vitamin C, potassium, and calcium, supplementing essential nutrients for the body.

Individuals with sensitive stomachs or those prone to reflux should limit orange consumption on an empty stomach, as the fruit's acid can increase feelings of discomfort, heartburn, or irritation. Eating oranges close to bedtime is also not recommended if you experience reflux when lying down.

Le Nguyen (compiled)