In This ArticleView AllIn This ArticleWhat Are Prebiotics?8 Best Prebiotic FoodsFAQs
In This ArticleView All
View All
In This Article
What Are Prebiotics?
8 Best Prebiotic Foods
FAQs
Probiotics—aka the live microorganisms found in cultured dairy products and other fermented foods—are likely something you’ve heard of. Whether it’s the yogurt you eat for breakfast, kefir smoothie you have for a snack or kimchi rice bowl for dinner, probiotics are readily available in many popular foods.
Pictured Recipe:Bean & Barley Soup
But, what about prebiotics? What are prebiotics, and why are they getting so much attention in the nutrition world? In this article, we’ll cover those questions as well as the eight best prebiotic foods to add to your diet for better gut health.
According to gut health expert and registered dietitianKate Scarlata, M.P.H., RDN, “Plant foods are the biggest source of nourishment for our intestinal-dwelling flora. You can find prebiotics in many of your favorite fruits, veggies, nuts, seeds and whole grains, too.”
Read on to find out the registered dietitian-approved best prebiotic foods for better gut health.
The 8 Best Prebiotic Foods for Better Gut Health
1. Bananas
Budget-friendly and convenient, bananas are one of the most versatile sources of prebiotics. According toRoxana Ehsani, M.S., RD, CSSD, LDN, registered dietitian nutritionist and board certified sports dietitian, bananas get a bad rap as being too high in sugar; however, the sugar they contain is naturally occurring (not added) and they are loaded with nutrients. Bananas contain fiber (about 3 grams in a 6-inch banana), but they also contain a type of prebiotic fiber known asinulin, which Ehsani explains can help stimulate the growth of good gut bacteria in your gut.
Powders extracted from local plants—one being the banana—were used to explore the prebiotic potential they had and scientists found that the prebiotic potential of these plant extracts not only supported the growth of probiotics in vitro, but also inhibited the growth of pathogenic bacteria that can increase disease risk, according to a 2020 study published in theJournal of Food Science and Technology.
2. Barley
Barley, an underused grain in many kitchens, is highly nutritious, rich in both fiber and protein, and is versatile in the kitchen. One half-cup serving ofcooked pearled barley (about 79 grams)contains 3 grams of fiber. According to Ehsani, “Barley doesn’t have an overpowering taste, so you can dress it up to be savory or sweet. You can use it instead of rice, quinoa or oats in almost any recipe.”
A 2021 article published in the journalFoodssupported past findings on the prebiotic potential of cereal grains and found that barley contains one of the highest levels of beta-glucan. Beta-glucan has shown not only prebiotic potential, but is also a promising functional food ingredient thanks to its ability to thicken, stabilize and emulsify a dish. Swapping barley into your stir-fry, soup or side dish is a promising way to reap the benefits of prebiotics.
3. Garlic
Small but mighty, garlic is one of the most commonly used prebiotic foods on the market. Whileone clove of garlic (about 3 grams)has only about 0.1 grams of fiber, it still is a great prebiotic source to consider thanks to its functional components.
Garlic saccharides, or sugars, obtained from garlic polysaccharides in a controlled setting exhibited prebiotic effects, according to a 2022 study published inCurrent Research in Food Science. Scarlata echoed this research, sharing, “Garlic is rich in fructans, a well-known prebiotic fiber. Fructans promote the abundance of key health-promoting microbes such asBifidobacterium, LactobacillusandFaecalibacterium prausnitzii.F. prausnitziiis one of the most abundant bacteria, or probiotics, in a healthy gut microbiome. It’s been shown to be low or depleted in several intestinal disorders such as inflammatory bowel disease.”
Fructan intake from foods like garlic, bananas and artichokes, Scarlata shares, is associated with improving the intestinal barrier (a protective gut layer that keeps intestinal contents in the gut versus permeating into the bloodstream), improved laxation and better cholesterol and blood sugar regulation.
If the thought of peeling garlic makes your head spin, consider purchasing peeled garlic or minced garlic in a jar to keep handy in your refrigerator.
4. Jerusalem Artichoke
Although Jerusalem artichokes aren’t the most popular vegetable, Ehsani notes, they do pack in the fiber. One cup ofJerusalem artichoke (about 150 grams)contains 2.4 grams of fiber. Plus, Jerusalem artichokes, like bananas, contain inulin fiber as well, which acts as a prebiotic. Ehsani shares, “Inulin can help grow beneficial gut bacteria in the microbiome. It also assists in having easier-to-pass bowel movements, meaning less straining or pushing is required.”
5. Kiwifruit
Vibrant and beautiful, kiwifruit is a great addition to help increase your prebiotic intake. Scarlata shares, “Kiwifruit is rich in polyphenols, plant chemicals that have been shown to have prebiotic activity, in turn boosting the health-promoting gut flora.” Onekiwifruit (about 75 grams)contains 2.3 grams of filling fiber and can easily be incorporated into a sweet treat with dark chocolate or asummer salsa with mango and tomato.
As an added bonus, Scarlata notes, green kiwifruit can help keep you regular!
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6. Legumes
From chickpeas and black beans to edamame, lentils and more, the legume family remains a top source of prebiotics. Foods from this category contain a type of prebiotic known as galacto-oligosaccharides. If you experience flatulence after consumption of these foods, you’re not alone.
Scarlata shares, “The well-known intestinal gas effects post bean consumption is simply a reminder that our gut flora are fermenting the prebiotic fiber in the beans, providing key health benefits along the way, such as increasing health-promoting bacteria, such asBifidobacteria.Bifidobacteriumpromotes immune function, produces B vitamins, protects us from invading pathogens, and produces butyrate, a short-chain fatty acid that has anti-inflammatory properties and is fuel for the colon.”
While the fiber content will vary slightly depending on your legume of choice, one half-cup serving ofcooked lentils (about 100 grams)provides 8 grams of filling fiber.
7. Oats
Oats, like barley, are a delicious and versatile prebiotic source,rich in beta-glucan, shown to enhance the growth of health-promoting microbes. One half-cup ofold fashioned oats (dry, about 40 grams)contains 4 grams of fiber. Plus, Scarlata shares, as an added bonus, eating oats can help manage both cholesterol levels and blood sugars.
Whether you’re in the mood for sweet or savory, you can serve oats with fruit and nuts for your morning meal or add your favorite spices and top with an egg for dinner. Scarlata encourages you to get creative in your kitchen and sub in oat flour in your favorite recipe or try uncooked oats in overnight oats orenergy balls.
8. Potatoes
Potatoes get a bad rap for having more carbs than many other types of vegetables, Ehsani shares, but they are a highly nutritious food. Onecooked white potato (about 156 grams)contains approximately 2.4 grams of fiber found in both the flesh and skin.
A strain of resistant potato starch was studied on the human microbiome of 75 participants in one study. Scientists found that daily consumption for 4 weeks of the 3.5-gram dose of the commercial prebiotic strain of resistant potato starch not only stimulated growth of beneficial health-promoting bacteria, but also reduced diarrhea and constipation in the treatment group, according to the 2023 study published inNutrients.
Whether you are a purple, sweet or white potato fan, Ehsani says, “You reap the benefits of getting some fiber which helps support a healthy, balanced and moving gut.”
The Bottom Line
As nutrition research continues to evolve, it’s important to focus on variety and to be intentional about including not only probiotics in your regular eating pattern, but prebiotics as well. Focusing on a plant-forward diet is a great way to ensure you are getting a well-rounded intake of prebiotics in your diet. When in doubt, consider adding a colorful fruit and veggie, whole grain and serving of beans or lentils to your plate to increase your prebiotic intake.
Read Next:7 Must-Eat Foods for a Healthy Gut
Frequently Asked QuestionsAccording to Ehsani, barley contains one of the highest amounts of prebiotics, containing almost6 grams of fiber per cup cooked. One 2022 study published inBioMedCentralfound that barley could even change participants' intestinal bacteria. While other prebiotic foods (like those listed above) also offer health benefits, consider the foods you already enjoy and where it makes the most sense to add in more prebiotics.Eating a variety-filled diet will help provide your body with ample prebiotics without needing a supplement. Since prebiotics are naturally present in a wide range of plant foods, such as many fruits, veggies and whole grains, Scarlata reminds us that including a mix of colorful produce, whole grains at each meal and legumes in your diet a few times per week should provide you enough prebiotics to feed the good guys in your gut.Yes, avocados are considered a prebiotic fiber source.One medium avocadocontains approximately 9 grams of filling fiber, with some of that fiber coming from pectin, a prebiotic source of fiber.
Frequently Asked Questions
According to Ehsani, barley contains one of the highest amounts of prebiotics, containing almost6 grams of fiber per cup cooked. One 2022 study published inBioMedCentralfound that barley could even change participants' intestinal bacteria. While other prebiotic foods (like those listed above) also offer health benefits, consider the foods you already enjoy and where it makes the most sense to add in more prebiotics.
Eating a variety-filled diet will help provide your body with ample prebiotics without needing a supplement. Since prebiotics are naturally present in a wide range of plant foods, such as many fruits, veggies and whole grains, Scarlata reminds us that including a mix of colorful produce, whole grains at each meal and legumes in your diet a few times per week should provide you enough prebiotics to feed the good guys in your gut.
Yes, avocados are considered a prebiotic fiber source.One medium avocadocontains approximately 9 grams of filling fiber, with some of that fiber coming from pectin, a prebiotic source of fiber.
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