Top 10 Prebiotic Foods For Better Gut Health

From immunity and skin health, to how your lungs work and the way your brain processes information, gut health is the cornerstone of everything that defines “healthy.” You could say your gut plays a role in everything that makes you the person that you are. 

Prebiotics, the non-digestible fibers that fuel the good bacteria in your gut, are what you need to help helpful gut bacteria thrive. Which foods should you eat to get more prebiotics?

Let's break down 10 best prebiotic foods that can help you achieve a healthier gut.

Key Takeaways

• Prebiotics feed the beneficial bacteria in your gut, supporting a healthy microbiome and overall wellness.
• Top prebiotic foods include chicory root, dandelion greens, Jerusalem artichokes, garlic, and onions for a gut-boosting diet.
• Foods like leeks, asparagus, bananas, oats, and apples offer prebiotic benefits and can be easily incorporated into various meals.

1. Chicory Root

Why it’s great: Chicory is rich in inulin, a prebiotic that feeds your gut's beneficial bacteria and promotes better digestion.

How to use: Stir chicory root powder into your morning coffee or tea. Not only does it add a slightly nutty flavor, but it also sets the stage for a gut-friendly day.

2. Dandelion Greens

Why it’s great: Rich in fiber and antioxidants, dandelion greens boost gut health in two ways: supporting gut health and providing a defense against oxidative stress.

How to use: Throw them in a salad, blend into smoothies, or sauté with a bit of garlic. Plus, they're a great way to introduce some greens into your diet.

3. Jerusalem Artichoke

Why it’s great: Sometimes called the “earth apple,” Jerusalem artichokes are bursting with inulin like chicory, making them a top contender for boosting your gut health.

How to use: Roast them as a savory side dish or blend them into a creamy soup. Either way, your gut will thank you.

4. Garlic

Why it’s great: Garlic has plenty of prebiotics and natural antimicrobial properties. Garlic extract is also a known antifungal, making it one of the strongest candida killers.

How to use: Crush it, cook it, or eat it raw. From salad dressings to sauces, garlic is a versatile ingredient that can add flavor and health benefits to almost any dish.

5. Onions

Why it’s great: Onions are another member of the inulin-rich family, offering up prebiotic fructooligosaccharides to help your gut flora flourish. A 2022 review suggested that fructooligosaccharides can increase the number of helpful gut bacteria like Bifidobacteria.

How to use: Whether raw in a salad, sautéed in a stir-fry, or pickled for that tangy punch, onions are versatile enough to fit into any meal.

6. Leeks

Why it’s great: Leeks are the more refined cousin of garlic and onions, offering similar gut benefits with a milder, more delicate flavor.

How to use: They’re perfect for soups, stews, or simply roasted as a side dish. The subtle sweetness of leeks adds depth to any dish.

7. Asparagus

Why it’s great: Asparagus, thanks to its inulin content, is a prebiotic powerhouse that supports the growth of good bacteria like Bifidobacteria and Lactobacillus.

How to use: Grill or roast for a delicious side dish, or chop and add to salads. Simple preparation, but with big benefits for your gut health.

8. Bananas

Why it’s great: Bananas are the go-to prebiotic fruit. They’re packed with resistant starch and inulin, which are great for your gut.

How to use: Eat them as a quick snack, or add unripe bananas to smoothies to maximize the resistant starch content.

9. Oats

Why it’s great: With beta-glucan, oats are more than just a fiber-rich breakfast option. This prebiotic fiber helps lower cholesterol and supports the growth of good bacteria.

How to use: You can try getting more oats in the form of a traditional warm bowl of oatmeal.

10. Apples

Why it’s great: Apples come packed with pectin, which supports the growth of beneficial bacteria in the gut. A 2016 study noted apple-pectin’s positive effects on inflammation and keeping the gut microbiota balanced.

How to use: Eat them raw, bake them with cinnamon, or toss them into your salad.

Notable Mentions

• Flaxseeds: These tiny seeds are packed with prebiotic fibers, support regular bowel movements, and provide your body with valuable nutrients. Add them to smoothies or sprinkle over salads for an easy gut boost.
• Barley: Barley is a whole grain rich in beta-glucan. It’s a hearty grain that works well in soups, stews, and as a side dish. Beyond its gut benefits, barley also supports heart health and can help stabilize blood sugar levels.
• Cocoa: Rich in polyphenols, cocoa supports healthy gut bacterial growth. Add it into your diet through hot cocoa, smoothies, or by mixing it into baked goods. 

Final Thoughts

By feeding the beneficial bacteria in your gut, prebiotics play a crucial role in maintaining a healthy digestive system and overall well-being. If you’re looking to give your gut an extra boost, consider a high-quality probiotic supplement into your routine like Balance One. 

Our Balance One probiotic offers a potent blend of beneficial bacteria, prebiotics, and time-release technology to support your gut health.

FAQs

Is It Better to Take a Prebiotic or Probiotic Supplement?

The good news is you can take both. However, most people get enough prebiotic fiber from their diet. Large doses of prebiotic powders might feed both good and bad gut bacteria. If your diet is balanced, a prebiotic supplement may be unnecessary.

What Happens to Your Body When You Start Taking Prebiotics?

When you’re just starting prebiotics, your gut bacteria are likely to immediately begin to thrive. This can help with better digestion, immunity, and even have an anti-inflammatory effect. Constipated? You may also experience more regular bowel movements and overall enhanced gut health.

What Drink is Best for Gut Health?

Kefir, a fermented milk drink, is rich in probiotics and can help balance your gut microbiome. Another healthy option is kombucha, a fermented tea that provides both probiotics and prebiotics to support digestive health. However, be aware that kombucha is a natural ferment and can often contain yeast like Candida albicans.