Prebiotics are types of fibre that feed the gut-friendly bacteria in our digestive system. While probiotics have previously stolen the limelight, prebiotics are just as important for maintaining a happy gut.
Plus, as research continues to draw a link between gut health and overall wellbeing, prebiotics have been tied to various other health benefits – from improved heart health and better blood sugar regulation.
With that said, here are 13 prebiotic foods to consider adding to your diet.
What are prebiotics?
Many of us are familiar with the concept of adding probiotic foods and drinks to our diet as a way to boost gut health. But probiotics are only half the story.
Prebiotics are types of fibre that can’t be digested by the body, but instead pass through the digestive tract and serve as food for the beneficial bacteria (probiotics) found in our guts. Without prebiotics, probiotics are unable to grow and thrive, which can negatively impact our gut microbiome and overall health.
When prebiotics ferment in the gut, they also produce short-chain fatty acids, like lactic acid and butyric acid. These are known to help strengthen the gut barrier, boost the immune system, and regulate inflammation, blood pressure, and blood sugar levels.
If you struggle to understand the role that prebiotics play in health, you might find the following analogy from Guts UK helpful: “Think of prebiotics as fertilisers in our gardens, to help feed and grow all our plants. By adding prebiotics to our diet, we can similarly feed and help our gut bacteria grow strong, which benefits our overall ecosystem.”
You might also like to read our article; What’s the difference between probiotics and prebiotics?
13 prebiotic foods to add to your diet
1. Jerusalem artichoke
Jerusalem artichoke belongs to the sunflower family and is popular for its sweet, nutty, and sometimes vanilla-based flavour. It contains around 2g of inulin-rich dietary fibre per 100g and has several impressive health benefits.
Inulin is a type of prebiotic that has been found to boost gut health by increasing the amount of friendly bacteria in the colon. Jerusalem artichoke is also particularly rich in vitamin B1 – a deficiency of which is linked with fatigue and abnormal muscle function.
Research suggests that eating Jerusalem artichoke regularly may also help to strengthen your immune system, lower cholesterol, and even reduce the risk of certain conditions like heart disease.
Check out these Jerusalem artichoke recipe ideas from BBC Good Food for inspiration on how to add it to your diet. You’ll find everything from hearty soups to comforting stews.
2. Seaweed
Seaweed may not be the most appealing food to everyone, but it’s rich in prebiotics and offers a range of surprising health benefits.
The majority of seaweed’s fibre content comes from soluble fibre, which is linked with lower blood sugar and cholesterol, as well as the development of healthy gut bacteria, in those who eat it.
It’s also packed with vitamins, minerals, and polysaccharides – which studies suggest may boost short-chain fatty acid production. Short-chain fatty acids are important for nourishing cells in the gut lining.
Seaweed is pretty versatile and can be used in everything from sushi rolls and poke bowls to smoothies, soups, and salads. Check out BBC Good Food’s collection of seaweed recipes for inspiration.
3. Garlic
It’s not only flavour that garlic is packed with. This small, unassuming vegetable is high in antioxidants and anti-inflammatories, and also has lipid-lowering properties.
Garlic is considered a prebiotic because it promotes growth of beneficial bacteria in the gut.
There’s also evidence that garlic may reduce the risk of heart disease and diabetes by helping to lower blood sugar levels.
Olive Magazine has a great collection of easy garlic recipes to try. Or check out our article, 8 things to sow and grow in the garden in autumn and winter, for tips on how to grow garlic!
4. Chicory root
Chicory is a type of root vegetable from the dandelion family. The root of the plant is known for being particularly high in fibre. But, while edible, it’s also pretty bitter, so you’ll typically find it ground, roasted, or used as a food additive or coffee alternative.
One fibre that chicory root is especially high in is inulin. As one of the most researched prebiotics, inulin is associated with several health benefits. For example,, it’s been found to be effective at regulating appetite, relieving constipation, stabilising blood sugar, and improving calcium absorption.
Plus, research has consistently found that eating a high-fire diet reduces the risk of heart disease by helping to lower cholesterol and blood pressure. One reason for this is that fibres, like inulin, absorb toxins, fat, waste, and cholesterol particles as they pass through the digestive system.
Chicory root can be used to add flavour to soups, stews, and salads. Check out these chicory recipes from BBC Good Food for ideas.
Note: Chicory root coffee is delicious but is stripped of fibre and many other nutrients during the grounding process. As a result, it doesn’t offer the same prebiotic benefits as chicory root itself.
5. Dark chocolate
If you like chocolate, there’s good news. Experts have been studying the health benefits of dark chocolate for years – and from supporting heart health to improving blood sugar regulation – the list is extensive.
But one of dark chocolate’s most notable benefits is its ability to diversify the gut microbiome. For example, in this four-week study, people who consumed cocoa high in antioxidant flavonoids had significantly higher populations of probiotics in their guts than those who didn’t consume cocoa.
Another study found that consuming 30g of 85% cocoa dark chocolate every day for three weeks significantly increased levels of a specific gut microbe called Blautia obeum – which is closely correlated with improved mood.
Like all prebiotics, the consumption of dark chocolate fibre results in the production of short-chain fatty acids like butyrate and acetic acid, which have been shown to boost immunity by strengthening the gut barrier.
Dark chocolate is great when swirled onto porridge or enjoyed as a dip for fruit. Check out these 21 healthier ways to eat chocolate from Buzz Feed for more ideas. For maximum benefits, experts advise choosing high-quality dark chocolate, containing at least 70% cocoa.
6. Flaxseed
Flaxseed is one of the oldest crops in the world – and it’s wonderfully healthy too.
Flaxseeds are a fantastic source of prebiotics which can benefit gut health – for example, by boosting levels of healthy gut bacteria and supporting regular bowel movements.
These tiny seeds are also rich in phenolic antioxidants, which have been found to improve blood sugar regulation and potentially reduce the risk of cancer.
To find out more, check out our article; 8 health benefits of flaxseed and how to add it to your diet.
7. Asparagus
Much like chicory root and Jerusalem artichoke, asparagus is particularly rich in fibres like inulin, which can improve gut health and help the body maintain healthy levels of glucose and insulin.
For this reason, adding more asparagus to your diet may improve gut health and help to reduce the risk of health conditions like obesity, heart disease, type 2 diabetes, and certain types of cancer.
Some studies also suggest that the combination of fibre and antioxidants in asparagus may offer anti-inflammatory benefits.
Check out these asparagus recipes from Delicious for ideas on how to eat more. You’ll find everything from quiche and pasta to warming soups and easy traybakes.
8. Konjac root
You might not have heard of konjac root before, but you’ve probably heard of glucomannan.
Konjac root is a type of vegetable, which has been used in Asia as food and medicine for centuries. Flour made from konjac root contains 70-90% glucomannan – a type of fibre known to encourage the growth of friendly bacteria in the digestive tract – which can be useful for relieving issues like constipation.
This fibre has also been linked with other health benefits like lowered cholesterol and healthy weight loss.
Konjac root is used to make certain foods like shirataki rice or noodles. Glucomannan is also available to buy in supplement form.
Note: It’s important to always speak to your GP before adding any new supplements to your diet, as they won’t be suitable for everyone.
9. Barley
Barley is a type of cereal grain that contains 2-20g of beta-glucan per 100g. Beta-glucan is a type of prebiotic fibre known to promote the growth of friendly bacteria in the digestive tract.
The beta-glucan in barley, specifically, has also been found to lower total and LDL (bad) cholesterol and therefore reduce the risk of heart disease.
Other potential benefits of barley beta-glucan include improved metabolism. In this study, beta-glucan in barley boosted metabolism in mice by improving insulin sensitivity and suppressing appetite.
Barley is also a rich source of selenium, which has antioxidant properties, promotes healthy thyroid function, and supports immunity.
You can add barley to sweet or savoury recipes – from porridge to stew and salads. Why not try one of these 18 best barley recipes from Food & Wine?
10. Onions
Onions are rich in inulin and fructo-oligosaccharides (FOS) – plant sugar prebiotics found in many fruits and vegetables. FOS have been shown to strengthen the gut microbiome, improve the digestion of fats, and strengthen the immune system.
Onions are also a good source of quercetin, a flavonoid which has antioxidant properties.
Why not try one of these easy onion recipes from Delish? You’ll also find tips on how to choose the best type of onion for your meal.
11. Apples
Apples are packed with fibre – mainly pectin, which is a type of soluble fibre with prebiotic properties.
In this study, pectin in apples was linked with a healthy gut microbiome and reduced inflammation. One reason for this is that there’s evidence that pectin increases the production of butyrate – a short-chain fatty acid that healthy gut bacteria feed on.
Alongside their benefits for gut health, apples are also associated with better heart health and a reduced risk of pulmonary conditions like asthma.
If you’d like to eat more apples, why not try one of these healthy apple recipes from BBC Good Food?
12. Oats
Oats are another healthy grain with prebiotic properties. Just like barley, they contain beta-glucan – as well as a good amount of resistant starch.
Research has linked the beta-glucan in oats with a healthy gut microbiome, improved blood sugar control, and a reduced risk of cancer.
Other studies have also associated higher oat intake with better appetite regulation and portion control.
Oats, of course, make a fantastic breakfast option (think porridge and overnight oats), but they’re also great to bake with. For more ideas, check out these oat recipes from Delicious.
13. Bananas
Bananas are rich in vitamins and minerals like potassium and magnesium, which are important for heart health. However, they have impressive prebiotic properties too.
The resistant starch content of bananas has been found to help regulate blood sugar levels and appetite by slowing down digestion and keeping you fuller for longer.
Similarly, pectin – a fibre found in both ripe and unripe bananas – is also effective at relieving constipation; and some studies even suggest that it may help to reduce the risk of colon cancer.
From banana pancakes to banana baked oats, there are plenty of healthy ways to add bananas to your diet.
Final thoughts…
We might not have heard as much about prebiotics as probiotics, but both play an important role in our health. And the good news is that, because prebiotics are found in a range of delicious and accessible foods, they’re pretty easy to add to your diet.
For further reading, head over to the diet and nutrition section of our website. Here, you’ll find everything from healthy diet swaps to essential vitamin and mineral guides.
Which of these prebiotic foods do you eat? Are you considering adding any to your diet? We’d love to hear from you in the comments below.
