Gut-Friendly Foods: The 21 Best Prebiotics Foods

Prebiotics are just as important as probiotics when it comes to your digestive health.

While probiotics are the live beneficial bacteria found in certain foods and supplements, prebiotics are the dietary fiber and natural sugars that these microorganisms feed on.

So once you consume probiotics and they reach your gut, the prebiotics also need to be present there to nourish them and enable them to multiply. The gut microbiome contains both good and bad bacteria. A healthy balance of beneficial microbes is needed to keep a check on the population of disease-causing microbes (pathogens).

Here is a list of the 21 best prebiotic foods among fruits, vegetables, grains, nuts, and legumes.

The 5 Different Types of Prebiotic Fibers

The human diet is the chief source of energy for the growth of beneficial gut bacteria (1). Prebiotic foods contain fibers that can’t be digested by the gastrointestinal tract. When they reach the intestine, they are fermented, broken down, and metabolized by gut bacteria.

In the process, short-chain fatty acids (SCFA) such as butyrate, propionate, lactic acid, etc. are produced. Colon cells are nourished by these nutrients, leading to a healthier digestive system (2).

Before we start talking about prebiotic foods, let us first understand the different types of prebiotic fibers (3).

Fructans: This includes inulin and fructooligosaccharides (FOS). They stimulate the lactic acid bacteria. Fructans also interact with immune cells in the intestine to modulate immune responses in the body. They have been known to improve blood glucose, triglycerides, and lipid metabolism (4).
Galacto-oligosaccharides (GOS): They help increase bowel mass and can greatly stimulate probiotic bacteria such as Bifidobacteria and Lactobacilli. GOS also prevent the growth of pathogens thereby reducing intestinal infections (5).
Starch and glucose-derived oligosaccharides: One form of starch, called resistant starch (RS) can promote health by producing high levels of butyrate. Good bacteria such as Ruminococcus bromii, Bifidobacterium adolescentisnormally feed on them. They may help in preventing gastrointestinal problems such as constipation and diarrhea (6).
Other oligosaccharides: Some oligosaccharides originated from a polysaccharide known as pectin. These are pectic oligosaccharides (POS) and are linked to several health benefits such as improved blood sugar control and lower cholesterol. Pectin supports the growth and survival of Lactobacillus sp. (7).
Non-carbohydrate Oligosaccharides: These normally include flavonols that can stimulate lactic acid bacteria. They help fight off bad bacteria and help in the digestion and metabolization of food.

Top 21 Prebiotic Foods for Gut Health

1. Bananas

Bananas are rich in vitamins, minerals, and fibers. While ripe bananas contain inulin, green, unripe bananas contain resistant starch. Both these fibers boost the growth of Bifidobacteria and Lactobacillus bacteria in the gut.

Bananas are a high source of potassium, an essential mineral that helps maintain electrolyte balance. It is a great energy booster that is free of fat, cholesterol, and sodium.

Bananas are the best fruit source of vitamin B6. This vitamin helps maintain a healthy nervous system, produce red blood cells, metabolize carbohydrates, protein, and fats (8).

2. Apples

This delicious fruit is high in pectin. It is a dietary fiber that increases the production of butyric acid, a short-chain fatty acid that feeds the beneficial gut bacteria. It also prevents harmful pathogens from growing. Around 50 percent of an apple’s total fiber content is pectin.

Apples are rich in polyphenols. The duo, polyphenol, and pectin have been known to improve digestive health and fat metabolism. Studies have directly connected them with low LDL cholesterol and a lower risk of cancer (9).

3. Watermelon

Watermelon has prebiotic fibers that help with bloating, digestion-related problems, and inflammation.

Watermelon is made of 92 percent water that hydrates you and helps ease constipation. Watermelon is high in antioxidants. It contains lycopene and vitamin C (10).

4. Grapefruit

The high fiber content of grapefruit makes it one of the best prebiotic foods. This citrus fruit is high in antioxidants and essential nutrients. The net carb content of grapefruit is very low and therefore can be part of any type of diet such as ketogenic, paleo, or low-carb diet.

As a citrus fruit, it is very high in vitamin C and A. It boosts immunity, protects against inflammation, and many infectious diseases (11).

5. Custard-apple

Custard apples, also known as Cherimoya, are loaded with antioxidants. It contains kaurenoic acid, flavonoids, carotenoids, and vitamin C. All these are strong antioxidants and help prevent oxidative damage.

Custard apple is full of carbs, which makes it a great medium for instant energy when consumed. However, most carbs in custard apples are in the form of fiber that can’t be digested in the stomach. This instead aids in the growth of beneficial gut bacteria.

The polyphenolic compounds in custard apple help regulate blood sugar levels, prevent cardiovascular diseases, and several chronic illnesses (12).

6. Barley

The prebiotic fiber in barley is pretty high. Barley is one of the richest sources of beta-glucans in our diet (13).

Beta-glucans are soluble fibers that prevent the absorption of cholesterol in the body. It lowers the overall blood cholesterol and triglyceride levels. Barley is a high source of molybdenum, manganese, and selenium.

It also contains lignans, a strong antioxidant that has been associated with lowered heart attack risk, osteoporosis, and breast cancer (14).

7. Oats

Like barley, oats also contain beta-glucans. It boosts the growth of Lactobacillus acidophilus and stimulates the Bifidobacterium. These beneficial bacteria help prevent stomach infections such as ulcerative colitis, enterocolitis, and certain kinds of diarrhea. Bifidobacteria also help lower the symptoms of IBS (15).

Oats are higher in protein and healthy fat than most grains. They are loaded with essential vitamins and minerals that are crucial for overall health.

8. Wheat Bran

Wheat bran contains arabinoxylan oligosaccharides (AXOS) that boost the healthy Bifidobacteria in the gut (16). Half a cup of wheat bran has almost 13 grams of dietary fiber, which can suffice 99 percent of your dietary requirement.

Wheat bran is high in selenium and manganese that strengthens your immunity. It is low in fat, cholesterol, and calories yet a great source of plant-based protein.

9. Almonds

Almonds are highly nutritious and a great source of healthy fats. It is high in dietary fiber, which has prebiotic benefits. They contain 12.5 g of fiber per 100 grams.

Almonds are packed with powerful antioxidants. It is also very high in protein, vitamin E, and other minerals such as magnesium that improve your overall health. It is an important mineral that can assist with blood sugar control. It can also lower your blood pressure levels too (17). The healthy fat in almonds promotes weight loss and makes you feel fuller.

10. Pistachio nuts

Pistachios are very high in both soluble and insoluble dietary fibers. Pistachios contain very low calories, which makes them highly beneficial in weight loss diets.

The insoluble fiber helps prevent constipation while the soluble fiber regulates blood sugar and triglyceride levels. One ounce of pistachio contains around 3 grams of fiber that help improve risk factors that can lead to a heart attack. They aid in weight loss, lower blood sugar and promote healthy gut bacteria (18).

11. Garlic

Garlic is an herb packed with various health benefits. It has antioxidant, anti-inflammatory, and lipid-lowering properties that bestow it with high medicinal value. Although the allicin in garlic is known for its antibacterial properties (x), the prebiotic fiber in garlic promotes the growth of beneficial gut bacteria.

Garlic goes very well with all types of cuisine and can be easily added to your food to increase flavor. It helps reduce cardiovascular diseases, regulates blood sugar levels, and protects against the effects of asthma (19).

12. Onions

Onions are packed with prebiotic fibers, inulin, and fructooligosaccharides (FOS). The latter is very low in calories and is a soluble fiber. They do not affect the blood sugar levels yet are subtly sweet. FOS protect against bad bacteria that can cause digestive and liver disease.

They help in the growth of good bacteria and prevent pathogens such as Clostridium perfringens. These pathogens are associated with food poisoning (20). Onions are also rich in quercetin, a flavonoid with antioxidant and anticancer properties (21).

13. Leek

Leek comes from the same family as onion and garlic.

It has a pretty strong flavor and can be used as a garnish for soups, salads, and stews. It contains inulin. Leek is a very high source of vitamin K.

14. Savoy cabbage

Savoy cabbage contains gut-friendly fibers that help keep your digestive system healthy. It promotes regular bowel movement, thus preventing constipation.

These fibers boost the growth of Bifidobacteria and Lactobacilli that are very important for strengthening your immune system. It also helps produce essential nutrients such as vitamin B12 and K2.

15. Dandelion greens

Dandelions are a family of flowering plants. Dandelion greens or the fresh dandelion leaves are used as salad vegetables or herbs.

They are a great source of prebiotic fiber, inulin. They are high in Vitamin A, C, and K. It is also filled with iron, calcium, magnesium, and potassium.

Dandelion greens are a high source of antioxidants with both beta carotene and polyphenols (22).

16. Chicory roots

Chicory plants come from the dandelion family. The roots of the chicory have a similar taste and color to coffee and are therefore often used as a coffee alternative.

Chicory roots are an excellent source of prebiotic fibers and contain around 68 percent of inulin. They are also high in antioxidant compounds. Chicory root extracts are often used in making gluten-free bread. It adds a creamy texture to foods. Try adding it to yogurt for a quick and nutritious snack.

17. Jicama roots

Jicama is a root vegetable with high amounts of inulin. 1 cup of jicama roots contains around 6.4 grams of fiber. This gives you about 25 percent of your daily fiber needs. The fiber in jicama roots prevents excessive blood glucose and weight increase (23).

It is an excellent source of vitamin C. Jicama roots also contain key nutrients such as potassium, manganese, magnesium, iron, and folate.

18. Sweet potatoes

Sweet potatoes are sweet, starchy root vegetables that are an excellent source of vitamins, minerals, antioxidants, and fiber.

Both soluble and insoluble fiber is present in sweet potatoes. One cup of cooked sweet potato contains around 6 grams of fiber which is 26 percent of the recommended daily intake of fiber. The fiber in sweet potato is resistant starch (24).

Sweet potatoes are rich in beta carotene that is responsible for their color. Beta carotene is a strong antioxidant and supports healthy vision.

19. Asparagus

Asparagus is a unique combination of prebiotic fibers and antioxidants. It has both insoluble and soluble fibers. You get 1.8 grams of dietary fiber per 90 grams of cooked asparagus.

Asparagus has a wide range of nutrients, including vitamin A, C, E, K, B6, copper, iron, protein, and calcium.

20. Lentils

Lentils are rich in protein and micronutrients. They have nutritionally significant amounts of prebiotic carbohydrates and resistant starch. 100 g of dry lentils offer you 12.3 to 14.1 g of fiber.

Lentils are high in potassium, fiber, folate, and polyphenols that have strong antioxidant properties.

21. Chickpeas

Chickpea or garbanzo beans are a kind of legume with a nutty taste and grainy texture. Chickpeas are high in protein and a rich source of vitamins, minerals, and fibers. They are an excellent meat alternative for vegetarians and vegans.

Around 67 percent of calories in chickpeas come from carbohydrates. But a major portion of these carbs is fiber, especially a soluble fiber called raffinose. 100 grams of chickpea gives you 12.2 g of fiber (25).

Takeaways

Prebiotics are fodder for the probiotics, the beneficial bacteria in your gut. Probiotics help strengthen your immune system, increase absorption of essential vitamins and minerals, and keep the digestive tract healthy.

The best way to create a healthy gut microbiome is by consuming probiotics and prebiotics together. Examples of prebiotic foods include leeks, garlic, onion, Jerusalem artichoke, dandelion greens, apples, and bananas. They contain prebiotic fibers such as pectin, inulin, FOS, etc. Some other good sources of prebiotic are grains, lentils, and pulses.

You can buy probiotic supplements that also contain prebiotics to support their growth.