Best Prebiotic Foods You Should Eat, According To Experts

Prebiotics are mostly types of carbohydrates that are not digested by the body, but instead act as food for the beneficial bacteria in your gut, which are called probiotics.

Prebiotics are fermented by the intestinal microbiota, resulting in the production of short-chain fatty acids like lactic acid and butyric acid, which may be associated with several benefits. They also stimulate the growth of probiotics in the digestive tract, which could support other aspects of health as well.

“Prebiotics are one of the best things for your gut microbiome and a big reason you want to eat more fiber,” says Amanda Sauceda, a Long Beach, New York-based registered dietitian who specializes in gut health. According to Sauceda, prebiotics have been researched for their many possible health benefits, ranging from supporting digestive health to promoting better blood sugar control.

“Whole plant foods like fruits, vegetables, whole grains, nuts and seeds contain many of these beneficial prebiotics that can support a healthy gut microbiome,” says Desiree Nielsen, a plant-based dietitian based in Vancouver and author of Good For Your Gut. Prebiotics are also available in certain supplements—either alone or paired with other ingredients, such as probiotics—to support gut health.

Prebiotics can help boost the health of your gut microbiome, which may offer health benefits. In fact, research suggests that probiotics—which are strengthened by prebiotics—may play a key role in digestive health, immune function, dental health and more.

Additionally, the short-chain fatty acids produced thanks to prebiotics provide energy for the cells that line the walls of the digestive tract. According to one 2020 review, short-chain fatty acids might support metabolic health and help protect the integrity of the gut lining^[1]Blaak EE, et al. Short Chain Fatty Acids in Human Gut and Metabolic Health. Benef Microbes. 2020;11(5):411-455. .

Some other potential benefits of prebiotics include:

• Decreased growth of harmful bacteria
• Enhanced absorption of minerals
• Increased feelings of fullness, which may promote weight loss

So, what are prebiotic foods? Here are a few of the best sources, according to the experts.

Chicory Root

“Chicory root is very high in inulin, a fermentable carbohydrate that is probably our best researched prebiotic,” says Nielsen. Plus, she explains that chicory root also contains alkaloids, which are plant compounds that may also be beneficial for gut health. According to a 2022 review in Nutrients, chicory and its components are potentially associated with helping to promote digestion, regulating appetite and reducing the risk of certain digestive disorders^[2]Pouille CL, et al. Chicory: Understanding the Effects and Effectors of This Functional Food. Nutrients. 2022;14(5):957. .

Asparagus

“Asparagus is another good source of prebiotics and can be eaten raw or roasted,” says Sauceda. Like chicory, asparagus is especially rich in fructans like inulin. According to one review, inulin may promote gut health and help reduce the risk of chronic conditions like obesity, type 2 diabetes, heart disease and more^[3]Tawfick MM, et al. Inulin Fructans in Diet: Role in Gut Homeostasis, Immunity, Health Outcomes and Potential Therapeutics. Int J Biol Macromol. 2022;208:948-961. .

Garlic

Not only is garlic rich in antioxidant and anti-inflammatory compounds like allicin, it’s also high in prebiotics, including inulin-type fructans, according to Nielsen. Beyond its ability to help protect against conditions like heart disease, diabetes and cancer, one small 2023 study even found that supplementing with garlic could improve intestinal transit time, or the movement of food through the digestive tract, in people with metabolic syndrome^[4]Sangouni AA, et al. Garlic Supplementation Improves Intestinal Transit Time, Lipid Accumulation Product and Cardiometabolic Indices in Subjects With Metabolic Syndrome: A Randomized Controlled Trial. Phytother Res. 2023;37(6):2305-2314. .

Green Bananas

Green bananas are a great source of prebiotics, thanks to their content of resistant starch, a type of carbohydrate that resists digestion in the small intestine, according to Sauceda. This means it doesn’t break down into sugar and isn’t absorbed. By resisting digestion, resistant starch may have less of an impact on blood sugar levels compared to other types of carbohydrates.

Indeed, a 2023 review concluded that resistant starch may help support blood sugar management and reduce blood sugar levels after eating in people with type 2 diabetes and possibly prediabetes as well^[5]Pugh JE, et al. A Comparison of the Effects of Resistant Starch Types on Glycemic Response in Individuals With Type 2 Diabetes or Prediabetes: A Systematic Review and Meta-Analysis. Front Nutr. 2023;10:1118229. .

Yellow bananas, which are more ripe than green bananas, don’t have the same amount of prebiotic power because during the ripening process, there is a reduction in the amount of resistant starch and an increase in other compounds, such as pectin, which is a soluble fiber.

Jerusalem Artichoke

Jerusalem artichokes are another source of inulin, says Sauceda. This knobby root vegetable resembles ginger in appearance and has a nutty, slightly sweet flavor that is similar to a water chestnut when eaten raw.

Legumes

“Beans and lentils are powerful foods for gut health,” says Nielsen. “[They are] rich in galacto-oligosaccharides [a type or prebiotic that can help balance the gut microbiome] as well as [overall] dietary fiber, making them a staple in gut health nutrition.” Interestingly, one study even found that regular intake of legumes was associated with greater diversity in the gut microbiome in older Chinese adults^[6]Wang C, et al. Legume Consumption and Gut Microbiome in Elderly Chinese Men and Women. J Nutr. 2021;151(8):2399-2408. .

Oats

“Oats are one of my favorite prebiotic foods because of the beta-glucan,” says Sauceda. Beta-glucan is a type of soluble fiber found in plant foods, which offers several impressive benefits for the health of both your heart and gut, such as decreased inflammation and lower cholesterol levels. In one small study, consuming 80 grams of oats daily improved the composition of the gut microbiome and decreased levels of total and LDL (bad) cholesterol after 45 days in adults with mildly high cholesterol^[7]Xu D, et al. The Prebiotic Effects of Oats on Blood Lipids, Gut Microbiota, and Short-Chain Fatty Acids in Mildly Hypercholesterolemic Subjects Compared With Rice: A Randomized, Controlled Trial. Front Immunol. 2021;12:787797. .

Apples

“Apples are a great, affordable fiber boost: a medium apple has around 4 grams of fiber,” says Nielsen. Fructose and sorbitol, two key types of fermentable carbohydrates, are found in apples, along with pectin, a type of soluble fiber that can feed the healthy bacteria in the gut, notes Nielsen. Research suggests that pectin could even be beneficial for the treatment of allergies by altering the composition of the gut microbiome^[8]Blanco-Pérez F, et al. The Dietary Fiber Pectin: Health Benefits and Potential for the Treatment of Allergies by Modulation of Gut Microbiota. Curr Allergy Asthma Rep. 2021;21(10):43. .

Because of their high fiber content, it’s a good idea to introduce new prebiotic-rich foods into your daily diet gradually, according to Sauceda. “By adding prebiotic fiber slowly, you are less likely to have side effects [such as diarrhea, gas, bloating and cramps],” she says.

Prebiotics may also worsen symptoms of certain digestive issues, including irritable bowel syndrome, a condition characterized by bloating, diarrhea or constipation. Additionally, they are also typically not recommended for individuals with small intestinal bacterial overgrowth—which occurs when you have too much bacteria in the small intestine—or for people who are sensitive to a certain group of carbohydrates known as FODMAPs (technically, fermentable oligosaccharides, disaccharides, monosaccharides and polyols). Prebiotic-rich foods tend to be high in FODMAPS..

Incorporating more prebiotics into your diet can be a simple and effective way to enhance gut health and optimize nutrient absorption. They might also help fuel the growth of probiotics, which are linked to additional benefits, including improved immune function, heart health and more. Try enjoying a few servings of the foods above as part of a balanced eating plan to take advantage of the many potential benefits of prebiotics.