The 11 Best Prebiotic Foods You Should Eat

Prebiotics are types of fiber that feed your friendly gut bacteria. Here are 19 healthy foods rich in prebiotics.
Prebiotics allow your gut bacteria to produce nutrientsTrusted Source for your colon cells, which leads to a healthier digestive system.
Some of these nutrients include short-chain fatty acids like butyrate, acetate, and propionate, which can be absorbed into your bloodstream and improve metabolic health.
However, prebiotics shouldn’t be confused with probiotics, which are live bacteria found in certain foods or supplements.
Read on to explore 11 healthy prebiotic foods to add to your grocery list.

۱. Chicory root
Chicory root is a great source of prebiotics.
Approximately 68%Trusted Source of chicory root fiber comes from the prebiotic fiber inulin, which is a compound that helps improveTrusted Source digestion and bowel function and helps relieve constipation.

۲. Dandelion greens
The greens of dandelion flowers can be cooked or consumed raw.
They contain fiberTrusted Source, a high portion of which also comes from inulin.Trusted Source

۳. Garlic
Garlic is a flavorful herb linked to various health benefitsTrusted Source.
Garlic acts as a prebiotic by promoting the growth of beneficial Bifidobacteria in the gut. It also helps prevent disease-promoting bacteria from growing.

۴. Onions
Onions have many health benefits. They are also rich in inulinTrusted Source, as well as fructooligosaccharides (FOS).
5. Leeks
Leeks come from the same family as onions and garlic, and they offer similar health benefits.Trusted Source
Leeks are nutrient-dense, which means they’re low in calories but high in vitamins and minerals. Thanks to their inulin content, leeks promote healthy gut bacteria and help break down fat.

۶. Asparagus
Asparagus is a popular vegetable and another great source of prebiotics. Like other foods on this list, this nutritious vegetable naturally contains inulin.
7. Bananas
Bananas also contain some inulin. Unripe (green) bananas are also high in resistant starch, which has prebiotic effectsTrusted Source.
In addition, bananas contain a variety of other compounds beneficial to healthTrusted Source.

۸. Barley
Barley contains beta-glucan, which is a prebiotic fiberTrusted Source.
Beta-glucan in barley has been shownTrusted Source to lower total and LDL (bad) cholesterol and reduce the risk of cardiovascular disease. It may also help lower blood sugar levels.

۹. Oats
Whole oats are a healthy grain with prebiotic benefits. Like barley, they contain beta-glucan fiber,Trusted Source as well as resistant starch. Oats also contain various phytochemicals that act as prebioticsTrusted Source.
ResearchTrusted Source also suggests that in addition to their prebiotic properties and their positive impact on healthy gut bacteria, they have other health benefitsTrusted Source, such as helping lower cholesterol.
10. Apples
11. Cocoa