27 Best Healthy Prebiotic Foods

Prebiotics are a type of dietary fiber that feed the beneficial bacteria in your gut.

This helps the intestinal bacteria to produce nutrients for the cells of the colon and leads to a healthier digestive system.


Here Are The 27 Best Healthy Prebiotic Foods

1. Banana.

Bananas are very popular. They are rich in vitamins, minerals and fiber.

They’re also great for promoting healthy gut bacteria and reducing bloating.

Green (unripe) bananas are also high in resistant starch, which has a prebiotic effect.

The prebiotic fiber in bananas has been shown to promote healthy gut bacteria and reduce bloating.

2. Apple.

Apples are a delicious fruit. Pectin accounts for about 50% of the total fiber content of apples.

The pectin in apples has prebiotic benefits. Increases butyrate, a short-chain fatty acid that feeds beneficial gut bacteria and reduces the population of harmful bacteria.

Apples are also rich in antioxidant polyphenols.

Combined, polyphenols and pectins have been linked to improved digestive health and fat metabolism, lowered LDL cholesterol levels, and reduced risk of several types of cancer.

3. Watermelon.

Watermelon is another fruit that contains prebiotics and can feed the good bacteria in your stomach.

4. Grapefruit.

The high fiber content of grapefruit makes it beneficial for intestinal health and it is also rich in vitamins A and C.

5. Bran.

Bran contains fiber that feeds beneficial intestinal bacteria.

Bran also encourages regular bowel movements and can lower cholesterol.

6. Barley.

Barley is high in beta-glucan fiber, which promotes healthy bacteria in the gut.

It also appears to lower cholesterol and blood sugar levels.

7. Wheat.

Whole grains are cereals that are rich in beta-glucan fiber. They promote healthy gut bacteria, improve blood sugar control, and may reduce cancer risk.

8. Almond nut.

Almonds are rich in dietary fiber and a good source of prebiotics. They contain 12.5 g of fiber per 100 g.

9. Pistachios.

Pistachios contain high levels of vegetable protein, fiber, vitamins and minerals.

They are an excellent source of prebiotics and can help stimulate the good bacteria in your gut.

10. Flaxseed.

The fiber in flaxseeds promotes regular bowel movements, lowers LDL cholesterol, and reduces the amount of fat you digest and absorb.

11. Chicory.

Chicory root is popular for its coffee flavor. It is also a great source of prebiotics.

About 47% of the fiber in chicory root comes from the prebiotic fiber inulin.

Inulin from chicory root nourishes intestinal bacteria, improves digestion and helps relieve constipation.

It can also help increase bile production, which improves fat digestion.

Additionally, chicory root is rich in antioxidant compounds that protect the liver from oxidative damage.

12. Jerusalem artichoke.

Jerusalem artichoke can be eaten cooked or raw. It helps boost your immune system and prevents metabolic diseases.

13. Garlic.

Garlic adds great flavor to your food and provides prebiotic benefits.

It has been shown to help promote good bacteria and prevent the growth of harmful bacteria.

Garlic is a very tasty herb associated with various health benefits.

About 11% of the fiber content in garlic comes from inulin and 6% from naturally sweet prebiotics called fructooligosaccharides.

Garlic acts as a prebiotic by promoting the growth of beneficial bifidobacteria in the intestine. It also prevents the growth of bacteria that cause disease.

Garlic extract may be effective in reducing the risk of heart disease and has shown antioxidant, anticancer, and antimicrobial effects. It may also have benefits against asthma.

14. Onion.

Onions are rich in inulin, which can help boost the immune system, provide fuel for gut bacteria, and improve digestion.

15. Leeks.

Leeks are another member of the onion family that can help people increase their intake of prebiotics. They are high in the prebiotic fiber inulin and vitamin K.

16. Savoy cabbage.

Savoy cabbage contains vitamins B and C and is an excellent source of natural prebiotics, making it good for your gut.

17. Bean.

Chickpeas are a good dietary choice for people looking to increase their intake of prebiotics.

They contain 12.2 g of fiber per 100 g. Beans are also rich in protein, iron, and B vitamins.

18. Lentils.

Pink or red lentils are hearty, easy to digest, and very healthy.

They are a rich source of fibre, containing 10.8g per 100g and help stimulate beneficial bacteria and aid digestion.

19. Beans.

Beans are another type of food that can stimulate good gut bacteria. Nuts are high in protein and an excellent source of potassium.

20. Green dandelion.

Dandelion greens are a fiber-rich vegetable substitute in your salads. They increase the friendly bacteria in your gut, reduce constipation, and boost your immune system.

21. Asparagus.

Asparagus is a spring vegetable rich in prebiotic fiber and antioxidants. Promotes healthy gut bacteria and may help prevent certain types of cancer.

Asparagus has been shown to increase beneficial bacteria in the gut and has been linked to the prevention of certain types of cancer.

The combination of fiber and antioxidants in asparagus also appears to provide anti-inflammatory benefits.

A 100-gram serving of asparagus also contains about 2 grams of protein.

22. Konjac root.

The glucomannan fiber found in konjac root helps increase beneficial bacteria, reduces constipation, boosts the immune system, lowers blood cholesterol, and aids in weight loss.

23. Chocolate.

Chocolate is a delicious prebiotic food. Contains flavanols that promote healthy gut bacteria, lower cholesterol and promote heart health.

24. Burdock root

Burdock root is widely consumed in Japan. It has been shown to promote healthy bowel movements, inhibit the formation of harmful bacteria in the colon, and boost the immune system.

25. Yacon root.

Yacon root is rich in inulin. It is excellent for promoting digestive health, increasing mineral absorption, boosting the immune system, and regulating blood fats.

26. Jicama root.

Jicama root is low in calories, but rich in inulin. It can stimulate gut bacteria, promote better blood sugar control, and provide antioxidant protection.

27. Seaweed.

Seaweed is a great source of prebiotic fiber. It can increase the population of friendly bacteria, block the growth of harmful bacteria, and improve immune function.

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