If you’re looking to supercharge your health and transform your gut, look no further than incorporating powerful prebiotics into your diet. Prebiotics are a nourishing superfood for the beneficial bacteria in your gut. Prebiotic fibers help your gut bacteria produce specific short-chain fatty acids like butyrate, propionate, and acetate. These nutrients serve as a feast for friendly gut bacteria, helping them flourish and keep your digestive system in tip-top shape.

Prebiotics not only enhance the growth of healthy bacteria for optimal gut health, but they also work their magic by improving digestion, boosting your immune system, alleviating digestive problems like irritable bowel syndrome or inflammatory bowel disease, and even supporting weight management. Although there’s no predefined amount recommended for prebiotic intake, studies suggest eating three to five grams of prebiotics a day can help benefit your gut. By combining prebiotics and probiotics, you can give your gastrointestinal tract an extraordinary boost. It’s important to note that prebiotics and probiotics are distinct entities. Probiotics are live microorganisms present in specific probiotic foods and supplements that contribute to the healthy gut microbiota, while prebiotics are indigestible fibers that help feed the beneficial bacteria residing in your gut.

Although consuming prebiotic supplements has become a popular way to support a healthy gut microbiome, there are many ways to get prebiotic fibers naturally. In this guide, we’ll cover the best prebiotic foods so you can support your gut flora!

If you have a busy schedule, finding time to shop for healthy prebiotic foods can be challenging. Luckily, services like Hungryroot offer healthy groceries delivered right to your doorstep. With Hungryroot, you can say goodbye to the hassle of grocery shopping and hello to a wide selection of high-quality options. What sets Hungryroot apart is their personalized approach – take their quiz, share your nutrition goals, and get recipe recommendations curated just for you. Let Hungryroot take care of your prebiotic and nutritional needs, so you can focus on living your best life!

Best Prebiotic Foods

Asparagus

Asparagus is a great, natural source of prebiotic fibers. It is a non-starchy vegetable that’s rich in prebiotics like inulin, a soluble dietary fiber that stimulates healthy gut bacteria like Bifidobacteria and Lactobacillus. 

Asparagus is not only filled with healthy fibers but also with antioxidants linked to provide anti-inflammatory benefits. Asparagus is filled with vitamins E and C, glutathione, and flavonoids like quercetin. A number of human and animal studies have shown that a combination of these antioxidants has been found to lower blood pressure while also having anti-inflammatory and anticancer effects.

Cocoa Powder

Cocoa powder, the delightful and decadent ingredient we all know and love, offers more than just delicious flavor. It also has remarkable prebiotic and anti-inflammatory effects. 
Cocoa powder is a rich source of polyphenols such as flavanols which can act as prebiotics in the gut and offer powerful anti-inflammatory properties. Cocoa powder prebiotic mechanisms have also been shown to enhance the growth of beneficial gut bacteria, such as Lactobacillus and Bifidobacterium while reducing harmful bacteria like Clostridium perfringens.

Including cocoa powder in your daily diet is a delicious and convenient method of incorporating prebiotics. However, it’s important to exercise moderation when consuming chocolates, as they often contain high levels of sugars that can counteract the potential prebiotic benefits offered by cocoa powder. Boost your prebiotic intake with some of our favorite, healthy chocolate bars including Hu Kitchen’s Organic Cashew Butter Dark Chocolate Bar. 

Raw Leafy Greens: Dandelion Greens, Leeks, Endives, Radicchio

While raw leafy greens like dandelion greens, leaks, endives, and radicchio may not be the first foods that come to mind when thinking of prebiotics, these high-fiber foods possess remarkable prebiotic properties to enhance gut health.

Dandelion greens, derived from the dandelion plant, have a slightly bitter taste but are rich in vitamins C, A, and K alongside minerals like calcium and iron. They also contain a notable amount of inulin, helpful for promoting the growth and activity of beneficial gut bacteria.

Leeks, part of the onion family, feature a mild onion-like flavor and are known for their versatility in cooking. They are also great sources of vitamins A and K and minerals like manganese and folate. Leeks also contain prebiotic fiber, including fructooligosaccharides (FOS). FOS, like inulin, is an insoluble fiber that can’t be broken down by our body’s digestive system, so it passes through into the large intestine in the same state that you ingested it. Once FOS is in the colon, it acts as food for the probiotic bacteria. Leeks can be added as spices and flavoring to meals, stews, and soups!

Endives and Raddichio, with their crisp texture and slightly bitter taste, offer an impressive nutritional profile. They are a rich source of vitamins K, A, and C, folate, and a host of antioxidants. Both radicchio and endives contain prebiotic fiber, inulin. You can incorporate both of these greens raw in salads or sautéed in your meals to provide yourself with a healthy intake of prebiotic fiber day to day!

Seaweed

Seaweed plants are rich in nutrients and have long been consumed in various cuisines worldwide. Seaweed is known for its unique combination of vitamins, minerals, antioxidants, and fiber. In particular, it contains a type of fiber called alginate, which acts as a prebiotic by promoting the growth of beneficial bacteria in the gut.

Seaweed is also packed with essential vitamins and minerals such as iodine, iron, calcium, and vitamins A, C, and K. It’s a great source of plant-based protein with one cup of seaweed containing almost 5 grams of protein.

Seaweed is commonly used in Asian cuisines and can be enjoyed in various forms. You can add dried flakes or sheets such as nori, to sushi rolls, rice dishes, or salads. Wakame, another popular seaweed variety, is often used in soups and stir-fries. Remember to choose organic, sustainably sourced seaweed and consume in moderation as part of a balanced diet! Hungryroot offers delicious, snack-size portions of Ocean Halo’s Organic Seaweed.

Garlic and Onion

Both garlic and onion, commonly used in culinary practices worldwide, are not only beloved for their flavor-enhancing qualities but also for their amazing prebiotic properties. 

Garlic, with its pungent flavor, is a member of the Allium family. It’s been valued for centuries for its potential health benefits. It is low in calories but packs a punch with vitamin C, B6, manganese, and selenium. Garlic is also a great source of prebiotic fiber, inulin!

Onions, known for their savory and versatile nature, are also part of the Allium family. They are a good source of vitamins C, B6, folate, and potassium. Similar to garlic, onions contain prebiotic fibers, including inulin and fructooligosaccharides (FOS). These fibers act as fuel for beneficial gut bacteria, stimulating their growth and activity. 

Incorporating garlic and onions into your daily meals is relatively easy and adds a delightful, savory flavor to a variety of dishes. You can use them both as flavor bases for soups, stews, and sauces. Saute them with vegetables or meats for added depth of flavor. Raw garlic and onions can be finely chopped or minced and added to salads, dressings, or salsas. It’s important to note, however, that some individuals may have sensitivities or intolerances to garlic or onions, so it’s always best to listen to your body and consult with a healthcare professional if you have any concerns.

Whole Oats and Barley

Whole oats and barley are both nutritious grains that offer a rich array of wholesome nutrients with excellent prebiotic properties, making them another great option for improving gut health.

Whole oats are the least processed form of oats while barley is a versatile cereal grain that’s been consumed for thousands of years. Both are fantastic sources of dietary fiber, vitamins, minerals, and antioxidants. Whole oats contain a soluble fiber called beta-glucan, which acts as a prebiotic by nourishing beneficial bacteria in the gut! Beta-glucan has been shown to slow digestion, stimulate the production of healthy gut bacteria, lower LDL cholesterol, lower insulin resistance, and reduce cancer risk. 

Incorporating whole oats and barley into your diet is simple and can be done in various ways. You can start your day off with a warm bowl of oatmeal by cooking whole oats with water or milk while customizing it with your favorite toppings like fruits, nuts, and seeds. Overnight oats like Brekki’s Banana + Maple Brown Sugar Overnight Oats or Brekki Strawberry Overnight Oats are a convenient option for busy weeks. Barley can be used as a side dish or added to soups and salads. It’s often used as a rice substitute in risottos and pilafs.

Jicama

Jicama, also known as the Mexican yam bean or Mexican turnip, is a low-carb root vegetable that has a slightly sweet flavor and crunchy texture. It’s low in calories and fat, making it a healthy and satisfying snack raw or a crunchy ingredient in salads.

Jicama is rich in dietary fiber, vitamin C, and potassium. It also contains a high content of inulin, a common prebiotic fiber, that helps promote the growth of healthy gut microbiota. In studies, jicama root has been shown to lower blood sugar levels, and prevent excessive body weight gain and glucose intolerance.

Jicama can be enjoyed raw or cooked, depending on personal preference. When eaten raw, jicama has a crisp texture, similar to that of an apple or a water chestnut. It can be sliced into sticks or cubes and enjoyed as a standalone snack or added to salads for a refreshing crunch. Cooked jicama, on the other hand, has a softer texture and can be used as a substitute for high-carb potatoes and other root vegetables in recipes. 

Legumes like Lentils, Chickpeas, and Kidney Beans

Legumes, including lentils, chickpeas, and kidney beans, are a group of nutrient-dense foods that offer exceptional prebiotic properties, making them excellent choices for promoting gut health!
Lentils and chickpeas are versatile legumes rich in dietary fiber, including soluble fiber like resistant starch and oligosaccharides, which act as prebiotics. These prebiotic fibers reach the large intestine undigested, where they are fermented by beneficial gut bacteria, promoting their growth and activity. Lentils are also a great source of plant-based protein, iron, folate, and other essential nutrients. Checkout Hungryroot’s selection of lentil and chickpea treats: Maya Kaimal’s Everyday Dal Black Lentils, Hungryroot’s Lentil Quinoa Rice Mix, A Dozen Cousins Trini Chickpea Curry, and Jack’s Quality Beans Organic Garbanzo Beans.

Kidney beans, named for their distinct shape resembling a kidney, are a common legume variety used in various cuisines worldwide. They are packed with prebiotic fibers like resistant starch, oligosaccharides, and galactooligosaccharides. These fibers promote the growth of beneficial gut bacteria. Kidney beans are also an excellent source of plant-based protein, fiber, folate, and antioxidants.

Legumes and beans can be used as a base for soups, chile, and curries or added to salads for a protein and fiber boost. Many of these legumes can also be mashed into spreads like hummus or formed into burgers or meatballs for a plant-based protein alternative. Experiment with different flavors, herbs, and spices to create delicious dishes while reaping the prebiotic benefits of these legumes.

Mushrooms

Mushrooms, the versatile and earthy fungi, offer more than just a delightful taste and texture. Certain mushroom varieties possess wonderful prebiotic properties, making them a great option to incorporate if you want to improve your gut health. A few varieties that offer rich prebiotic profiles include shiitake mushrooms and oyster mushrooms.

Shiitake mushrooms are widely recognized for their savory flavor and contain a type of prebiotic fiber called beta-glucans. These fibers promote the growth and activity of healthy gut microbes. Shiitake mushrooms are also rich in vitamins B and D, and minerals like selenium and copper.

Oyster mushrooms offer a delicate texture and mild taste. They contain prebiotic fibers like beta-glucans and chitin, which contribute to their prebiotic effects. Oyster mushrooms are also a good source of B vitamins, potassium, and antioxidants. They’ve been associated with potential benefits such as immune support, improved heart health, and anti-inflammatory effects.

You can enjoy mushrooms sautéed as a side dish, added to stir-fries or soups, or even used as meat substitutes in vegetarian dishes. They can be marinated, grilled, roasted, or incorporated into pasta and pizza dishes. 

Chicory Root

Chicory root, a versatile and intriguing ingredient, holds a wealth of fiber-packed goodness. Derived from a plant with bright, blue flowers belonging to the dandelion family, chicory root has been used in cooking and traditional medicine for centuries. Chicory root is packed with inulin which aids in digestion, supports a healthy gut microbiota, and helps relieve constipation. 

A 4-week study found that taking 12 grams of chicory inulin every day helped significantly increase bowel movement frequency and decrease constipation when compared to the placebo group. Other studies also suggest that chicory root may also have hepaprotective properties, meaning it can help protect and support the health of the liver. 

Chicory inulin is very easy to add to your diet. It’s often used as a sugar or fat substitute in some processed foods, and it can also be used as a coffee substitute! There are many chicory root dietary supplements available online or at your local health stores.

Konjac Root

Konjac root, also known as elephant yam or devil’s tongue, is a unique plant native to Southeast Asia. It is valued for its impressive prebiotic profile and is commonly used as a dietary fiber supplement. Konjac root is rich in glucomannan, a soluble fiber that serves as a prebiotic for a healthy gut. Glucomannan has been shown to help boost lactic acid bacteria and colonic fermentation and increased bowel movement, according to a study from Taiwan.

Glucomannan, the primary prebiotic fiber in konjac root, has wonderful water-absorbing properties. It forms a gel-like substance in the digestive tract, promoting a feeling of fullness and aiding in weight management. Furthermore, konjac root has been associated with various health benefits, including improved cholesterol levels, regulated blood sugar levels, and enhanced digestive health.

Konjac root is commonly used to make shirataki noodles, a popular low-carb, gluten-free alternative to traditional noodles. These noodles are virtually calorie-free and rich in fiber, making them a great choice for those watching their carb intake. Konjac root powder is also available as a supplement and in powder form which can be added to smoothies, soups, or baked goods to boost fiber content.

As with any dietary changes or supplements, it’s advisable to consult with a healthcare professional or a registered dietitian, especially if you have specific health conditions or concerns. While konjac root can be a beneficial addition to a healthy diet, individual experiences may vary!

Jerusalem Artichoke

Jerusalem artichoke, despite its name, is not actually an artichoke but rather a type of sunflower tuber. Also known as sunchoke, it has a unique, slightly sweet flavor and crunchy texture. Jerusalem artichokes are nutritional powerhouses, offering a wide range of health benefits. They are a wonderful source of dietary fiber, vitamin C, and minerals such as potassium. They are also low in calories and fat, making them a healthy choice for those who are monitoring their dietary intake. 

However, out of all the benefits, the standout feature of sunchokes is their high inulin content. Jerusalem artichoke inulin helps support a healthy balance of microorganisms in the gut and enhances overall gut health. Research has indicated that the prebiotic effects of Jerusalem artichoke can contribute to improved digestion, prevention of certain metabolic disorders, enhanced bioavailability, and a strengthened immune system.

If you’re looking to incorporate Jerusalem artichoke, you can roast, puree, and even add raw Jerusalem artichoke to salads for an extra crunchy texture! 

Flaxseeds

Flaxseeds, also known as linseeds, are tiny nutritional powerhouses that offer numerous health benefits, including a high content of prebiotic fiber. Derived from the flax plant, these seeds are rich in fiber, healthy fats, and essential nutrients. Flaxseeds contain a type of fiber called mucilage, which acts as a prebiotic by nourishing the beneficial bacteria in the gut.

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In terms of their nutritional profile, flaxseeds are an excellent source of omega-3 fatty acids, lignans, and fiber. They are also rich in vitamins and minerals such as thiamine, magnesium, and manganese. Specifically, when it comes to prebiotic fiber, flaxseeds are a noteworthy source. Around 20-40% of the fiber in flaxseeds consists of mucilage, a soluble fiber that provides nourishment to the gut microbiota. Because flaxseeds contain phenolic antioxidants, they also have anticancer and antioxidant properties that help regulate blood sugar levels.

Flaxseeds can be ground or consumed whole. Grinding flaxseeds releases their nutrients and makes them easier for the body to digest and absorb. You can sprinkle ground flaxseeds onto cereals, yogurt, or salads. They can also be added to smoothies, baked goods, and homemade granola bars. 

It is recommended to start with a small number of flaxseeds and gradually increase your intake to allow your body to adjust. Remember to store flaxseeds in a cool, dry place or in the refrigerator to maintain their freshness. By incorporating flaxseeds into your diet, you can enjoy their prebiotic benefits while adding a nutty flavor and a nutritional boost to your meals and snacks.

Adding Prebiotic Foods to Your Diet

Incorporating prebiotic foods into your diet is a wise and proactive step toward promoting gut health and overall well-being. These foods, rich in prebiotic fibers, serve as nourishment for the beneficial bacteria residing in our gut, supporting a diverse and thriving gut microbiota. By consuming prebiotic-rich foods like vegetables, fruits, whole grains, legumes, and certain mushrooms, we can enhance digestion, improve nutrient absorption, strengthen our immune system, and even potentially reduce the risk of certain diseases.

The importance of incorporating more of these prebiotic foods into our diet lies in the pivotal role that our gut microbiota plays in our overall health. A balanced and diverse gut microbiota is associated with better digestion, enhanced immune function, improved mood, and even a reduced risk of chronic diseases such as obesity, diabetes, and cardiovascular conditions. By prioritizing prebiotic-rich foods, we provide the necessary fuel for the growth and activity of beneficial gut bacteria, creating an optimal environment for them to flourish and perform their vital functions.

Ready to live a healthy lifestyle and incorporate more prebiotic foods into your diet? Hungryroot offers a comprehensive selection of healthy groceries and prebiotic treats delivered straight to your doorstep. With over 2,000+ chef-created recipes, you’ll discover a treasure trove of nutrient-rich dishes that’ll leave your gut craving for more. Take their personalized quiz to unlock snack and recipe recommendations tailored to your nutritional goals!