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July 23, 2021 4 min read

Prebiotics are healthy fibers that support the probiotics and good bacteria within your body’s digestive system. Prebiotics should be a regular part of your dietary regimen as they have the potential topromote helpful bacteria in your gut, boost your immune system, and maintain a healthy digestive system.

Many fiber-rich foods contain prebiotics, as well as plant-based compounds that also function as healthy adaptogens to support the body’s health and well-being. By making more health-conscious choices with the foods we eat, and ensuring we consume a healthy amount of prebiotics on the regular, we can all promote stronger gut health and immunity.

So what are examples of popular foods that contain prebiotics? That’s what we’ll look into in this article and highlight what types of foods you can eat more regularly as source prebiotics.

What are prebiotics?

Before we dive too deep into what foods contain prebiotics and recommendations, it’s important to have a better understanding of prebiotics and why they’re so important for your health and well-being.

Prebiotics are healthy plant-based fibers that help the good bacteria, known as probiotics, support your digestive system. Unlike probiotics, your body doesn’t directly digest prebiotics. The probiotics and good bacteria within your digestive system break down the compounds within prebiotics so that the nutrients and adaptogens can support the digestive system and the immune system.

What foods contain prebiotics?

There’s a reason that doctors and nutritionists are always telling us to eat more fruits and vegetables to maintain healthy lifestyles. Fruits and vegetables, as well as grains and oats are all sources of prebiotics that help the healthy bacteria in your digestive system grow and maintain healthy defenses against bad bacteria.

Among the most common types of prebiotic foods include:

  • Apples
  • Bananas
  • Berries
  • Green vegetables
  • Oats
  • Tomatoes
  • Wheat

What about mushrooms?

Mushrooms and mushroom powders are also sources of prebiotics. Plant-based mushrooms like chaga, reishi, or lion’s mane can contain traces of nutrients and adaptogens that support the body’s immune system, maintain the mind’s cognitive function, and enable a more grounded and relaxed approach to daily life.

Adaptogens are a select group of herbs and mushrooms that have been traditionally consumed to help maintain the body’s health and offer different means of promoting good health.‡ Some adaptogens support energy levels within the body, while others are great for decompressing from stressful situations. In both cases, mushrooms are good sources of adaptogens that can have a significant effect on your overall health and well-being.

What about yams?

Like mushrooms, there are certain types of yams that are rich sources of prebiotics. Ube, also known as purple yams, is one additional food that also contains high concentrations of vital nutrients for the body’s overall health.

Types of prebiotic mushrooms

Because we’re such fans of mushrooms such as Reishi, Lion’s Mane and Chaga, let’s circle back to mushrooms and dive a little deeper into what makes them such an important prebiotic food source? What you might not know is that different types of mushrooms can provide different benefits that have the potential to further enrich the body and the mind. Here’s a quick overview of some of the best choices for your own health.

Reishi mushrooms

Reishi mushrooms are one of the most revered mushrooms across the globe. Reishi has the potential to help calm the mind and relax the body during stressful moments. Plant-based reishi mushroom powders can be enhanced with trace amounts of ashwagandha root, which enhances the mushroom’s ability to help the body and the mind relax. Many people add reishi mushroom powders to their morning cup of tea to help start the day on a relaxing note.

Lion’s mane mushrooms

Lion’s mane mushrooms are renowned as a superfood, used traditionally to stimulate brain health and cognitive function. They are also a popular food among athletes who use lion’s mane mushroom and mushroom powders and supplements  to promote physical endurance and ward off fatigue. Plant-based lion’s mane mushroom powders can be blended with traces of rhodiola, which gives athletes and people determined to maintain physical fitness the ability to stay focused on their goals.

Chaga mushrooms

Chaga mushrooms are a go-to choice superfood that promotes year-round healthy immune function and well-being. Chaga has been used in both Eastern and Western herbal remedies to help the body maintain its natural defenses and promote healthy immunity. Plant-based chaga mushroom elixirs such as Rritual’s Chaga Immune often contain astragalus root and schisandra berry, a superduo of adaptogens that help further promote the body’s defenses and skin health year-round.

Benefits of prebiotic mushrooms and why you should take them

The benefits of prebiotic mushrooms focus on gut health and the advantages of a healthy immune system. A healthy immune system is what allows both the body and the mind to remain at top cognitive performance, helping promote greater health and well-being as you go about your day to day activities.

If mushrooms as a food don’t appeal to your particular palette, you can substitute the food for mushroom powders. Mushroom powders contain many of the health benefits of mushrooms without the taste and the powders can be added into any number of daily recipes that fit perfectly into your daily routine.



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