12 Best Prebiotic Food Sources
Prebiotics are indigestible fibers found naturally in foods that benefit our gut health. When consumed, this prebiotics will feed the healthy bacteria in our gut. Feeding these bacteria is important because they will starve and die without the nutrients and then our microbial diversity will decrease. Gut bacteria is one of the most important factors in the entirety of our gut health. These bacteria help to digest and absorb nutrients, pass bowel movements, and defend against pathogens. Prebiotics can also promote the immune system against illness, and they can help improve bone health because the prebiotics help to absorb calcium.
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1. Oats
Oats are one of the prebiotic food sources because they are high in beta-glucan fiber. This type of fiber has been shown to have prebiotic effects. Oats can help in reducing LDL (bad) cholesterol, increasing glycemic control, and reducing cancer risk. These health benefits can be found in cooked and raw oats.
2. Apples
Apples are another one of the prebiotic food sources because they are filled with fiber. The specific kind of fiber is called pectin, and it has many prebiotic benefits. This is because apples were found to help promote healthy gut microbiota, suppress fat accumulation, and decrease inflammation. A mechanism for the positive benefits of pectin is because it increases butyrate in the body. This fatty acid provides food for the healthy gut bacteria, and it creates a harmful environment for the bad gut bacteria, so they die off.
3. Chicory root
Chicory root is another one of the prebiotic food sources. This plant is in the dandelion family, and it has little blue flowers on it. Chicory can be prepared like a parsnip or carrot as it is a root vegetable, or you can boil it in water to make it into tea. This wonderful plant aids in gut health because it is a rich source of the prebiotic fiber called inulin. This prebiotic aids in gut health by causing smoother bowl movements which will decrease constipation. Chicory also has antioxidant properties which benefit gut bacteria and protect the liver from oxidative stress or free radicals.
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4. Dandelion green
Dandelion green is another one of the prebiotic food sources. Similar to chicory, the dandelion greens are another plant very high in inulin. Inulin is good for reducing constipation, increasing smooth bowel movements, and promoting immunity. Dandelion also has anti-inflammatory benefits to reduce inflammation in the gut.
5. Garlic
Garlic is another one of the prebiotic food sources. In a rat study, they found that garlic can increase the amount of Bifidobacterium and L. acidophilus by a significant amount. These are two healthy gut bacteria types that promote digestion. Allicin is a sulfur component in garlic that has antibacterial effects on mostly bad gut bacteria. Garlic is beneficial for growing good bacteria and killing off the bad bacteria.
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6. Onion
Another one of the prebiotic food sources is onion. This vegetable is high in inulin and aids in digestion and reducing constipation. They are also high in FOS (fructooligosaccharides) which are soluble fibers with prebiotic benefits. FOS helps promote gut microbiome growth, and it helps build the immune system by helping the cells produce nitric oxide, a gas that can reduce inflammation when produced in the body. Onions are also high in quercetin which is a flavonoid that has antioxidant properties.
7. Leeks
Leeks are another one of the prebiotic food sources. They are similar to onions and garlic because leeks are also high in inulin the prebiotic fiber that reduces constipation. Leeks contain lots of vitamin K, which is beneficial for blood clotting and bone health.
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8. Asparagus
Another one of the prebiotic food sources is asparagus. This vegetable is high in many nutrients, but it also contains the prebiotic inulin like many other prebiotic sources mentioned. Asparagus also has antioxidant properties that promote good gut health.
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9. Barley
Barley is another one of the prebiotic food sources. This is a type of grain similar in taste to brown rice when cooked. Like oats, barley is super high in fiber and contains prebiotics. It contains high amounts of beta-glucan, which has been shown to help promote the growth of many different kinds of bacteria in the gut. Beta-glucan in barley can also improve insulin sensitivity by balancing blood sugar levels and improving metabolism. Barley also has high amounts of selenium, a mineral that is rich in antioxidants, boosts metabolism, and improves thyroid function.
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10. Cocoa
Another one of the best prebiotic food sources is cocoa. When we mention cocoa, we are referencing the cocoa bean extracted from its fat, the cocoa butter, and without any sugar. This means that milk chocolate and most other chocolate bars are excluded from the health benefits. Look for pure cocoa powder and add it to oatmeal or smoothies. The flavanols in the pure cocoa bean powder are powerful and exert anti-inflammatory and antioxidant effects when consumed. These flavanols also act as prebiotics because they feed the healthy bacteria while killing off the bad bacteria and defend against pathogens.
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11. Flaxseed
Flaxseeds are another one of the best prebiotic food sources. This superfood has several benefits, but in relation to gut health, flaxseeds are packed with fiber and prebiotics. Studies show that they can increase the growth of gut bacteria, and they can increase fecal fat excretion too. Additionally, flaxseeds lower LDL cholesterol, have antioxidant effects and regulate blood sugar.
12. Seaweed
Another one of the prebiotic food sources is seaweed. The ocean’s form of algae is seaweed, and it is rich in many nutrients. Specifically, seaweed benefits gut health because of its polysaccharide composition. These polysaccharides are found to produce short-chain fatty acids that help to grow the gut bacteria and nourish the cell wall. Seaweed is also highly rich in soluble plant fiber which improves digestion and increases bowel movements.
