For most of us, our diets are too high in many types of carbohydrates. But oligosaccharides are one form of carb that's rarer in our diets and has health benefits. They're found in some vegetables, fruits, grains, and tasty treats like Hawaiian honey. The advantage of eating oligosaccharides is their ability to feed healthy gut bacteria – the technical term for it is "prebiotics." Feeding a healthy gut is one of the best things we can do to stay healthy. It's another reason to eat a well-balanced diet that includes oligosaccharide-rich foods that you enjoy, and the good news is there are many on the list.

What's most interesting about oligosaccharides is that the human gastrointestinal system does not break them down. Therefore, they make it all the way to the colon to support the growth of healthy bacteria. You get oligosaccharides from wheat and rye, which is something to remember when shopping for bread. As always, it's better to go for natural foods that are fresher and less processed. In many cases, processing reduces the action of beneficial food ingredients, especially the ones that occur naturally. Adding prebiotics to your diet will improve your colon health and your GI system overall.

What fruits should I eat? The list of fruits providing this ingredient is long, which means there is something for everyone to love. First, two kinds of melon make the list – watermelon and cantaloupe. In the berry category, go for blueberries, raspberries, red currants, mulberries, red currants, and sour cherries. Rounding out the list are bananas and figs. You may be eating many of these already, and if yes, you can enjoy the knowledge that they contain beneficial oligosaccharides. As you understand more about eating a healthy diet, making wiser choices and enjoying them daily is easier.

Last but not least, remember your oligosaccharide-containing vegetables. Like the fruits, it's a long and varied list that gives you choices. Scallions, white onions, garlic, leeks, kale, red and green cabbage, and broccoli are included. All are among the most popular and flavorful vegetables, so eating more of them is a pleasure, not a sacrifice – and all are low-calorie and provide other beneficial nutrients. You'll also get oligosaccharides when you have a dollop of honey in your morning and evening tea or enjoy it drizzled on your favorite fruit or healthy dessert. Eating them is healthy and easy.