As you prepare to plant your backyard garden, you may wonder what to grow this time. Choose prebiotics! Prebiotics are unprocessed sugars and fibers that encourage the growth of probiotics, or beneficial bacteria, in the digestive tract. Many prebiotic meals are suitable for vegans and others.
Almonds, chickpeas, garlic, and chicory, are a few of the prebiotic foods. These and other prebiotics typically promote the growth of bifidobacteria and lactobacillus, which benefits the host by enhancing digestion and boosting the immune system, among other things.
The increased generation of short-chain fatty acids (SCFA), which also have an anti-inflammatory impact, is primarily responsible for the health advantages of prebiotics.
They are also known to have anti-colonic cancer effects, lower cholesterol levels, and prevent obesity. Here are some of the prebiotic fruits and vegetables you can grow in your garden for the best health for you and your family.
Apples
A medium apple has roughly 5 grams of fiber, which is 20% of your daily recommended amount. Apples include a lot of pectins, a form of soluble fiber that can feed the bacteria in your large intestine because it passes through the small intestine undamaged.
According to a 2015 study, apples’ pectin can decrease cholesterol, which may assist in explaining why they are suitable for the heart. All apples thrive in full sun and well-drained soil. Avoid planting trees in low or moist areas, even though they do well in various soils.
Tomatoes
Tomatoes are very good sources of prebiotics both eaten raw or cooked, and they are one of the most popular fruits to grow in the US. The rich source of prebiotics in tomatoes even if you just eat them raw on the vine, will help to feed bacteria in your gut.
When the ground is ready and the soil, temperature has warmed, you can plant tomatoes from seed or transplanting. Raised beds, in-ground gardens, or containers are all great places to grow tomatoes. They usually are harvested after about 60-80 days depending on varieties. If you want to grow tomatoes this year, Backyard Gardeners Network would be a great place to start your research on growing tomatoes at home.
Lentils
The fiber in a cup of cooked lentils is around 15.6 grams. Lentils are high in fiber, notably resistant starch, which passes through the small intestine intact and feeds the bacteria in the large intestine.
Lentils require regions with direct sunlight. They favor organically rich, loose soil that drains well. They thrive in soil between 6.0 and 6.5 on the pH scale and should be sown 1 to 112 inches deep or deeper if the soil is dry.
Grapefruit
Another excellent option for vegans seeking prebiotic foods to eat is citrusy grapefruit. Grapefruit is good for gut health because of its high fiber level and vitamin A and C concentration.
The optimal conditions for grapefruit cultivation are hot summer days, warm summer nights, and humidity above 60%. To minimize room in your yard, look for cultivars that don’t get too big or tall.
Garlic
Garlic, a savory plant with antioxidant, lipid-lowering, and anti-inflammatory qualities, have been linked to various health advantages. Garlic serves as a prebiotic by encouraging the growth of healthy Bifidobacteria in the gut.
Additionally, it hinders the development of microorganisms that cause disease. Garlic has a variety of substances that lower blood sugar levels, have anti-tumor properties, and lessen the chance of developing cardiovascular diseases.
Garlic cloves should be placed 6 inches apart, 3 to 4 inches deep, and in rows 6 to 12 inches apart. Place the pointed end of the cloves in the soil. After planting, cover the earth with a few inches of mulch.
Jerusalem artichoke
The Jerusalem artichoke, which belongs to the sunflower family, has many health advantages. Per 100 grams, the vegetable offers roughly 2 grams of dietary fiber high in inulin. Greater digestive health is supported by inulin’s ability to boost the number of beneficial bacteria in the colon.
Using Jerusalem artichokes in your diet helps your large intestine better absorb minerals, improve your immune system, reduce cholesterol, and even avoid some metabolic problems.
Thiamin, or vitamin B1, is also abundant in Jerusalem artichoke. They can be cultivated in pots, one tuber per pot, with a mixture of garden soil and high-quality compost. The plants will need support, so it’s a good idea to weight the pots to prevent them from tipping over.
Dandelion greens
Dandelion greens provide 3.5 grams of fiber per 100 grams, including inulin. Along with prebiotics and fiber, dandelion greens also provide antioxidants that protect your cells from oxidative stress, which can cause major illnesses, including cancer, cardiovascular disease, and Alzheimer’s disease. They can be included in smoothies, green drinks, and salads.
You can sow seedlings inside a few weks before your area’s last frost date. Spread the seeds one and a half inches apart in a deep tray or several pots with at least six inches of moist soil. Because the seeds require light to germinate, lightly cover them with soil but don’t bury them.