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Prebiotic and satiating oats
Oats are rich in beta-glucans, a fiber that feeds good bacteria in the intestine: it provides 8 g of this type of fiber per 100 g.
Betaglucans also help regulate blood glucose levels and reduce the absorption of dietary cholesterol and blood levels.
But they are not the only fiber that oats provide. This cereal also contains resistant starch and is, therefore, a good modulator of the intestinal microbiota.
Legumes rich in galactooligosaccharides
Legumes and also nuts provide a lot of fiber: the content can range from 4 to 7 grams per 100 grams in the case of legumes; and from 3 grams of sunflower seeds to 14 grams of raw almonds with skin in nuts.
Mulberries with fiber and polyphenols
They provide fructans, resistant starch, pectins and polyphenols, all of them good elements for the care of the microbiota.
