20 Must-Have Prebiotic Foods for Better Gut Health

You’ve likely heard about the incredible benefits of probiotics for gut health; these beneficial bacteria, found naturally in various foods and drinks, help maintain a balanced microbial environment in our intestines. However, probiotics are not the only essential element for supporting a healthy gut microbiome.

When it comes to promoting better gut health, prebiotics also play a vital role. But what exactly are prebiotic foods, and how do they benefit the body? We consulted an expert to give you all the essential details.

What Are Prebiotics?

Prebiotics are substances that “nourish beneficial gut bacteria and help maintain a healthy balance in the gut microbiome,” says Bianca Tamburello, RDN.

In general, prebiotics are often categorized as a form of soluble fiber. However, numerous nutrients function as prebiotics within the body, many of which are carbohydrates, such as soluble fibers like inulin, oligosaccharides, and polysaccharides like resistant starch and beta-glucans.

Prebiotic effects can also be found in various plant compounds, including quercetin and curcumin, as well as omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Once these prebiotics reach the gut microbiome, the beneficial bacteria there consume and ferment them. This process generates short-chain fatty acids like butyrate, propionate, and acetate.

How Do Prebiotics Benefit the Body?

The advantages of prebiotics primarily stem from the effects that short-chain fatty acids have on the body, along with the influence the gut microbiome has on our overall well-being.

Anti-Inflammatory

Short-chain fatty acids have been shown to possess both anti-inflammatory and antitumor effects, particularly in colon cells. Studies also suggest they may help combat insulin resistance.

Gut Health

Overall, prebiotics support the growth of a healthy gut microbiome, which is linked to a range of positive health outcomes. The vast collection of microorganisms in the large intestine plays a crucial role in promoting digestion, metabolism, and even helps eliminate toxins from the body.

A thriving gut also boosts immune function by activating immune cells, which may explain its influence on chronic diseases, from metabolic and neurological conditions to heart and lung illnesses.

Additionally, gut health is deeply connected to brain health through the gut-brain axis, suggesting that our mental well-being is closely tied to the state of our microbiome, and vice versa.

Recommended Daily Intake

Although there are no formal guidelines for daily prebiotic intake, experts often suggest consuming between three and six grams per day from soluble fiber. However, since prebiotics come in various forms beyond just fiber, tracking them can be a bit challenging.

As a general rule, if you’re consuming a variety of fiber-rich foods daily, such as fruits, vegetables, whole grains, and legumes, you should be getting all the prebiotics your body requires. (The recommended daily fiber intake is 25 grams for adult women and 38 grams for men, though aiming for over 30 grams a day is a solid goal for everyone.)

Best Prebiotic Food Choices

While most fiber-packed foods provide some level of prebiotics due to their plant compounds and soluble fibers, here are a few exceptional sources. Including a few servings of these foods daily ensures you’re meeting your prebiotic needs.

Other prebiotic powerhouses that deserve a mention include chicory root, dandelion greens, cabbage, apples, watermelon, burdock, jicama, and whole wheat products, according to Tamburello.

1. Alliums

Garlic, leeks, and onions, all members of the allium family, are rich in prebiotics, offering significant health benefits thanks to their compounds like oligosaccharides, fructans, and inulin.

2. Honey , a versatile and natural sweetener.

This well-loved sweetener not only adds a perfect touch to a soothing cup of tea but also supports the health of your microbiome. Thanks to the type of carbohydrates and plant compounds it contains, honey delivers a powerful combination of prebiotic advantages.

3. Flaxseed

Flax is an excellent source of EPA, DHA, and soluble fiber, making it a strong contender in the prebiotic category. Be sure to grind your flaxseed before consumption, as whole seeds will pass through the gastrointestinal (GI) tract without being fully digested, preventing you from benefiting from their incredible health-boosting qualities.

4. Seaweed

Whether it's nori, wakame, kombu, or spirulina, all forms of seaweed make excellent prebiotics. These varieties are packed with polysaccharides and polyunsaturated fats, including the beneficial EPA and DHA.

5. Oats are a fantastic source of soluble fiber and work wonders as a prebiotic. Whether enjoyed as oatmeal, in smoothies, baked treats, or even as a breading for proteins, this gluten-free grain is both tasty and nutritious.

Oats are not only delicious but also packed with health benefits, offering a significant amount of soluble fiber and acting as a powerful prebiotic. You can incorporate them into various meals such as oatmeal, baked goods, smoothies, or even as a breading for proteins, making this versatile, gluten-free whole grain a great addition to any diet.

6. Legumes are a valuable food group, offering rich sources of protein and fiber, and they play a key role in a healthy diet.

Beans, peas, lentils, and other legumes are loaded with prebiotic properties, including oligosaccharides, resistant starch, and plant-based compounds. They also provide a protein boost, enhancing the enjoyment and satisfaction of any dish, regardless of whether you're following a plant-based diet.

7. Barley

Barley is a remarkable prebiotic grain, rich in beta-glucan. While it is often used in beef and barley soup, it shines when added to salads and grain bowls, providing a nutritious boost.

8. Berries are packed with nutrients, offering a burst of color and health benefits to any meal.

It’s no surprise that fiber-packed berries also act as prebiotics, providing an excellent source of both soluble fiber and polyphenols (prebiotic plant compounds). This makes them powerful anti-inflammatory agents for the entire body.

9. Mushrooms are an incredible source of nutrients that support gut health and overall well-being.

Though mushrooms might not be the first food that comes to mind for gut health, these remarkable fungi are packed with prebiotic polysaccharides, including beta-glucan, which help the microbiome flourish and support stress resilience.

10. Cocoa is a powerhouse ingredient that makes this list thanks to its rich content of polyphenols.

Cocoa is a standout on this list due to its polyphenol richness. For maximum benefits, opt for cocoa-heavy foods with less added sugar, like dark chocolate. The gut-friendly properties of cocoa make that nightly chocolate treat even more enjoyable.

11. Bananas are a simple yet powerful fruit, providing essential nutrients and supporting overall health.

Bananas, especially when they’re still slightly green, are rich in resistant starch and soluble fiber. These nutrients bypass digestion in the upper gastrointestinal tract and reach the colon, where they act as prebiotics to support the growth and function of beneficial gut bacteria, promoting a healthy microbiome.

12. Artichoke is a nutritious vegetable that contributes to gut health and overall well-being.

Jerusalem artichokes, also called sunchokes, are rich in inulin and other fibers that promote gut health. These non-digestible carbs travel through the digestive system, helping nourish the beneficial bacteria in the intestines.

13. Asparagus is a vegetable celebrated for its versatility and nutritional value.

Asparagus is known to be a prebiotic because it is rich in inulin, which plays a key role in nourishing beneficial bacteria in the colon and promoting a healthy gut microbiome. In addition to inulin, asparagus offers various nutrients such as vitamins A, C, E, and K, along with essential minerals like iron, potassium, and magnesium that contribute to overall health and well-being.

14. Black-Eyed Peas

Black-eyed peas, also called cowpeas, are rich in soluble fiber, which acts as a prebiotic. This fiber helps to promote the growth of beneficial gut bacteria, improving the health of the microbiome and aiding in better digestion. Additionally, these legumes are full of vital nutrients such as folate, iron, and thiamine.

15. Kiwifruit

Kiwifruits, with their sweet, tropical flavor, are packed with prebiotics that support the growth of beneficial bacteria in the lower intestines. They are also versatile and can easily be added to a variety of dishes such as salads, relishes, or smoothies.

16. Potatoes

Whole potatoes are one of the healthiest ways to enjoy this starchy vegetable. When consumed, the resistant starch in potatoes is fermented by bacteria in the colon, providing nourishment for good bacteria. This process can also help reduce inflammation, making potatoes an anti-inflammatory food.

17. Soybean

Soybeans are a nutritional powerhouse with numerous benefits. This anti-inflammatory legume, commonly found in East Asian cuisine, is rich in prebiotics that can help boost immune function. They are an excellent choice for enhancing gut health and may also reduce inflammation in the body. Fun fact: Edamame are simply unripe soybeans.

18. Cashews

Cashews are a beloved choice for a healthy snack. They are loaded with prebiotic compounds that support digestion, strengthen gut immunity, and combat oxidative stress. The best part? They're incredibly portable and easy to take with you anywhere you go.

19. Burdock Root

If you're fond of artichokes, you will adore burdock root. This root vegetable shares a similar taste and is rich in prebiotic compounds, making it an excellent source of inulin, fiber, and other digestive aids that enhance gut health. Roasting, pureeing, or slicing it into recipes is a great way to add extra nutrition.

20. Avocado

Avocados are a fruit rich in pectin, a soluble fiber with prebiotic benefits. Additionally, they offer insoluble fibers that support bowel health and help cleanse the colon of toxins. There are countless innovative ways to add avocado to your dishes, from spreading it on toast to adding it to a salad, or simply slicing it to enjoy on its own.