What are prebiotic foods?
Prebiotics are non-digestable fibers that feed healthy bacteria in the gut. Prebiotic foods are foods that naturally contain prebiotic fibers. Eating prebiotic-rich foods is essential, as it stimulates the growth of “good” bacteria, or the bacteria in your gut that influences everything from digestion to the immune system—and even potentially influencing mood and mental well-being.
Becoming familiar with prebiotic foods and their benefits is the first step toward supporting your digestive health and overall wellness. This article will help identify prebiotic foods for gut health and explore how you can incorporate them into your diet.
Why prebiotics are essential for gut health
Gut health starts with your microbiome. The microbiome is the community of living microorganisms (or microbes) that exist together in a particular habitat. The unique combination of bacteria, fungi, viruses, and other types of microbes found in your gastrointestinal tract form your gut microbiome.
The role of prebiotics in the microbiome
Foods high in prebiotics support a healthy gut microbiome by helping to feed a diverse and balanced community of beneficial microorganisms and bacteria. When food enters the digestive system, the majority of it is broken down and absorbed by the small intestine.
How prebiotics support digestive health
Prebiotics, however, are a type of specialized plant fiber that the human body lacks the enzymes to break down. This causes prebiotics to pass through undigested until they reach the colon, where they are fermented by gut bacteria. Healthy gut bacteria can then flourish and promote a more diverse microbiome.
Top prebiotic foods to include in your diet
Choosing to include prebiotic foods in your diet is choosing to provide your gut bacteria the sustenance it needs to grow. So what are gut-friendly foods you can include in your diet?
Fuel your microbiome with these nutrient-rich prebiotic foods that support digestion:
Best fruits and vegetables for prebiotics
Bananas
Containing potassium, magnesium, phosphorus, iron, calcium, and antioxidants, bananas are a simple and nutritious snack. Bananas contain a significant amount of soluble fiber and resistant starch, which are both prebiotics. In particular, unripe green bananas can have a resistant starch content of up to 68%. Resistant starch may help regulate cholesterol and blood glucose levels in the body.
Apples
Studies show that pectin and polyphenols, which apples contain, are prebiotics that promote the adhesion of beneficial bacteria to intestinal cells and are also known to have anti-inflammatory properties.
Whole apples are rich in fiber, vitamin C, and vitamin E. More beneficial prebiotics like agave fructans and fructooligosaccharides (FOS) can also be found in products derived from apples, such as dehydrated apple-based snacks, apple chips, or apple juice.
Cocoa
A staple ingredient in many beverages and desserts, cocoa is most commonly eaten in solid chocolate or as a powder. Cocoa is popular for its pleasant taste and diverse applications in the kitchen—and it’s also a prebiotic! The flavanols and polyphenols found in cocoa have been shown to promote the growth of beneficial bacteria and reduce the number of harmful ones.
Cocoa also contains microbiota accessible carbohydrates (MACs), which serve as essential fuel for the gut bacteria that keep our digestive system healthy. Without proper fuel, healthy gut bacteria can die off, leading to microbiome imbalances.
Jerusalem artichokes
Jerusalem artichokes (also known as sunchokes) have high amounts of inulin, a prebiotic that promotes digestive health while maintaining a low glycemic index (GI). One study demonstrated that consuming Jerusalem artichokes could change the microbiome composition and promote the production of short fatty chain acids—which play a key role in maintaining essential gut health processes—due to the abundance of prebiotic fiber.
Jerusalem artichokes are actually a tuber, and can be prepared either raw or cooked. They can accommodate a variety of dishes, having both a slightly sweet and nutty taste.
Onions
Onions contain several types of prebiotics, including polyphenols, inulin, and FOS. They also have high levels of antioxidants and flavonoids, which can help prevent cell damage and inflammation. Other vitamins and minerals found in onions include calcium, folate (B9), vitamin B6, and potassium.
Prepared raw or cooked, onions work great as a simple garnish or even a main ingredient depending on how much you want to use.
Garlic
Aside from having bioactive organosulfur compounds, garlic’s beneficial properties also come from prebiotics like FOS and inulin. These prebiotics help promote the formation of short-chain fatty acids, which may reduce the production of inflammatory molecules and maintain the integrity of the intestinal lining.
Garlic is versatile and flavorful, and easy to add in small amounts when cooking or baking. You don’t need to eat much to access garlic’s prebiotic benefits!
Asparagus
Asparagus is a great source of prebiotic inulin-type fructans like oligofructose, and an excellent contribution to a healthy diet. Inulin-type fructans may help support mineral absorption in the body, as well as regulate gut microbiota. Asparagus is also rich in saponins, which are known to have antifungal properties that protect against harmful plant pathogens and yeasts.
Asparagus is arguably one of the tastiest vegetables, and is recognized in some countries as an official medicinal herb.
Prebiotic-rich whole grains and legumes
Whole grains
Whole grains are grains that keep their seed preserved as a complete kernel. Refined grains are milled, which removes certain parts of the seed. This process can strip away many of the nutrients, vitamins, and prebiotic fibers that are only present when the entire seed is kept intact.
Though whole grains vary in their prebiotic fiber content, many of them are well known sources of prebiotic dietary fibers. Think whole wheat, buckwheat, oats, corn, brown rice, wild rice, barley, millet, rye, quinoa, and bran. These are all great prebiotic whole grains to add to your diet when considering breads, cereals, and other grain-based foods.
Lentils
Lentils contain resistant starch, FOS, and polyphenols. Compared to other legumes, lentils tend to rank the highest in polyphenols, which studies have linked to supporting the reduced risk of diabetes and obesity.
There are four main varieties of lentils: brown, green, red/yellow, and specialty, each a great source of plant-based protein and fiber.
Chickpeas
Like lentils, chickpeas have soluble fiber that feeds the healthy bacteria in your gut. Chickpeas also have a low GI, which makes them ideal for supporting the maintenance of blood sugar levels.
Chickpeas can be enjoyed roasted or are a great choice for making soups, stews, and hummus.
Beans
Black beans, red kidney beans, and soy beans are just a few types of beans that you can try to boost your intake of prebiotics. Beans are also high in folate, providing around 35% of the recommended daily amount in a single serving. Folate, also known as vitamin B9, is important in promoting the health of red blood cells and their function.
Beans are an excellent source of protein and can help reduce food waste as they maintain a long shelf life.
Benefits of prebiotic foods beyond gut health
While more research needs to be done, early studies suggest that the benefits of eating prebiotic foods may extend beyond more than just gut health. Prebiotic foods are linked to:
Supporting regulation of blood sugar levels and help managing insulin resistance.
Contributing to a strengthened immune system, with a decrease in populations of harmful bacteria and stimulation of defensive cells that protect the GI tract.
Promoting better digestion through the growth of healthy gut bacteria, improved integrity of the gut barrier, and reduced inflammation.
Enhanced absorption of calcium, a critical component to maintaining healthy bone structure.
Helping maintain a balanced gut ecosystem associated with a lower risk of developing allergies.
Supporting better dietary choices as a result of seeking to incorporate more prebiotic foods in a regular diet.
Considering how vital your digestive organs are to overall health, gut health can be a large indicator of how other health systems in the body are functioning. All of the necessary nutrients and liquids our body needs are funneled day in and day out through the gut. Neglecting the gut can have a serious impact on how our body performs its routine tasks.
How to add more prebiotics to your daily routine
Here are some simple and delicious ways to add gut-friendly foods to your daily routine for lasting health benefits:
Start small. Pick a few prebiotic foods you like and keep them stocked in the pantry or fridge.
Think ahead. Plan ingredients in advance for prebiotic food options to have throughout the week.
Keep it simple. Try recipes that are easy to make or that combine several prebiotic foods together.
Work smarter. You can add prebiotic foods to the recipes you already use and introduce larger portions gradually.
Prebiotics vs. probiotics: What's the difference?
Prebiotics and probiotics work together to support your overall gut health. Probiotics are the helpful bacteria that have a positive health benefit when consumed. Prebiotics are the fibers that feed these good bacteria. This relationship means both are important for maintaining gut health and functional digestion. In short, prebiotics feed probiotics, and that process encourages the growth of healthy gut bacteria, and also helps restore imbalances in the gut microbiome.
FAQs about prebiotics
Can you take too many prebiotics?
Yes, it is possible to take too many prebiotics. Too much at one time may result in digestive discomfort such as bloating, gas, or abdominal pain. When introducing prebiotic foods to your diet, it’s best to start slow and add more gradually. Prebiotics are generally safe to consume, but we recommend consulting a dietician or your physician if you’re looking for extra guidance.
Are prebiotics safe for everyone?
No, prebiotics are not safe to consume for everyone. Certain digestive conditions may worsen with prebiotics. If you are pregnant or taking medication, we recommend consulting your physician before adding prebiotics to your diet.
How much prebiotics should I be eating?
There is no official dietary recommendation for daily intake of prebiotics. However, findings from most research studies suggest around 3-10 grams a day.
Can I eat prebiotic foods if I am vegan or gluten free?
Yes. There are many vegan and gluten-free prebiotics available. Many prebiotic foods come from sources that are naturally vegan and gluten free such as some whole grains, legumes, fruits, and vegetables. However, there are some exceptions, and we recommend researching food items on your own time to safely accommodate dietary restrictions.
Are dietary fibers and prebiotic fibers the same?
No. Prebiotic fibers are a type of dietary fiber, but not all fibers are prebiotics.
Are all whole grains prebiotic?
No, not all whole grains are prebiotic. A majority of whole grains contain prebiotic fibers, but some do not.
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