The human body is a complex system of interconnected parts. And as any good engineer will tell you, the key to a healthy system is balance. Just like our bodies need different nutrients and vitamins for optimal function, it also needs essential bacteria to keep things running smoothly (think about it: your gut flora is responsible for immune response).
But just like we can’t live on Vitamin C alone, we have to eat more than just yogurt or kombucha every day if we want to maintain good gut health. Luckily there are plenty of other prebiotic foods that you might not be aware of! We’ve rounded up some options for the best prebiotic foods and supplements below with help from nutritionists and experts in the field so that you can find what works best for your diet!
Let’s dive in!
What are Prebiotics?
You may be asking yourself, what is a prebiotic? Well, it’s the opposite of an antibiotic. An antibiotic kills bacteria, and a prebiotic helps them grow. They’re foods or supplements that are foods that feed probiotics, supporting your gut flora to thrive and maintain good health. They are food for your gut bacteria. Like we need food to stay alive, so do the good bacteria in your body. An example of a prebiotic is the inulin fibre contained in chicory root which we will read more about in a minute.
The best prebiotic foods for you will depend on your needs (age, weight), and even your taste preferences. For example, some people would love to add garlic to everything while others can’t stand the stench of it. We will mention some best prebiotic foods and supplements in this article to pick which ones best suit you. You can also take high-quality prebiotics in supplement form by adding them to smoothies or just straight up swallowing them with water every day!
Best Prebiotic Foods in 2024
Now that we have looked into what prebiotics are, let’s look at us some of the best prebiotic foods on the market currently and find ones most suited to you! We have made this list of foods containing prebiotics specifically to help you!
Chicory Root
Chicory root is a plant that has been used in cooking and medicine since ancient times. It is a part of the dandelion family. It has a slightly bitter flavor that resembles that of coffee. Research has shown that chicory root is high in prebiotics.
This food is high in a prebiotic fiber called inulin. It would help if you ate chicory root because it can help your gut. Research shows that eating prebiotics prevents colon cancer by up to 44%! It also helps prevent constipation and boost general gut health.
Being beneficial for people with diabetes, It increases the concentration of a protein named adiponectin which controls blood sugar levels and prevents them from shooting off the charts. All in all, it is one of the best source of prebiotics.
Dandelion Greens
Dandelions are a type of flowering plant that is quite well known. They boast very high levels of fiber (1.92g per cup) in their green parts, which can be eaten raw or cooked – whichever way you prefer it.
Dandelions are an excellent source of prebiotics! The bulbs and roots contain inulin, a long chain of sugar that helps with our digestive system. Dandelion root tea has been used to help regulate bowel movements for some time now; despite being able to cook it with other things, many people prefer to take dandelion supplements instead because it’s such a potent herb when taken alone.
Dandelions have always been known for their health benefits. Even as far back as ancient Egypt, they were often grown alongside other vegetables or herbs like garlic and onion. They make great additions to salads or soups, too: toss them into your dish at sauteing stage before you add any seasoning – you’ll fall in love instantly.
Jerusalem Artichoke
Jerusalem artichoke is also known as sunchokes and comes from the sunflower family and is a food high in prebiotics. It is not only a great source of prebiotics, but they also provide you with healthy dietary fiber.
While Jerusalem artichoke provides your diet with essential nutrients, it is best to know for being an excellent supplier of prebiotic material, which helps promote the growth of good bacteria in our gut that can help reduce inflammation and improve digestive health. To be exact, it provides 2 grams of prebiotic fiber inulin per 100 grams. Not only does it help digestive health, but it also increases the uptake of minerals from food in the body. Moreover, it can lower LDL cholesterol levels and give you an immunity boost.
A delicious way to get these benefits? Roast them! The flavor even resembles that of potatoes, making it suitable with almost any dish or meal. If anything, this plant provides plenty of versatility, so please go ahead and experiment with different ways to eat them because at least one will be sure to hit home (literally)!
Garlic:
If you are looking for ways to improve your gut health, garlic is the way to go! Garlic contains prebiotics that helps strengthen and maintain a healthy digestive system. Not only is it one of the foods high in prebiotics, but it also has antioxidant and anti-inflammatory properties.
Studies have shown that people who eat more than two cloves of raw garlic per day had better digestion in general and fewer instances where they get sick or develop an infection because their immune systems were working at optimal levels. This is because garlic lets the gut flora thrive and reduces the number of harmful bacteria in the body. Garlic is beneficial for those who suffer from digestive distress or other similar health issues such as Irritable Bowel Syndrome (IBS) and Crohn’s disease!
Garlic can help with many conditions by reducing inflammation. It also helps those with diabetes to control their blood glucose levels. If you do not like eating raw garlic on its own, there are plenty of other options available; try adding it into soups, sauces, dressings – all sorts of dishes! Use this best source of prebiotics to sprinkle health on your dishes.
Onions:
Onion is an excellent find for anyone who’s looking to stay healthy by improving gut health. Onions are natural sources of prebiotics. These prebiotics are essential for the growth of beneficial intestinal flora due to their high inulin and Fructooligosaccharide (FOS) content, which promotes probiotic organisms like lactobacillus Bifidus, eubacterium.
They help feed these good bacteria in your gut, keeping digestion running smoothly and ward off harmful microbes that cause bloating or other digestive issues like irritable bowel syndrome (IBS). Eating onions also helps to protect against cancer since they contain quercetin, an antioxidant with anti-inflammatory properties. Moreover, these anti-inflammatory effects may cause it to help with cardiovascular diseases.
Leeks:
Known for their rich, onion-like flavor and delicate texture, leeks are the perfect addition to any dish when you want a savory side. Leeks are very nutritious – being low in calories and high in valuable compounds.
Many people don’t know that they also have prebiotics, which helps maintain healthy bacteria in your gut – all thanks to the inulin content. This inulin content also helps them metabolize fat from the body. As an added benefit of its high fiber content, it helps lower cholesterol levels too.
Asparagus:
The divine green gift from Mother Earth.
Asparagus is a natural source of prebiotics, and with so many benefits for our gut health, it would be a shame to miss eating more of this. The nutrient-rich vegetable is filled with a prebiotic fiber called inulin which can boost gut health.
It also boasts a good level of other fiber, which naturally helps keep your digestive system running smoothly. Asparagus has been used as an ingredient in traditional European dishes for centuries and contains plenty of protein to help power up your day or night! Its use in medicine is also fueled by the fact that it has anti-cancer and anti-inflammatory properties. Who wouldn’t want those benefits?
Barley:
Barley is a rich source of prebiotics – though it’s not as commonly known or used for this function! Prebiotics are great for the gut because they provide food and nutrients to help keep it healthy. Barley is a rich source of this prebiotic fiber that encourages growth in good bacteria inside our intestines. This helps with digestion by making sure everything moves through smoothly without any discomfort or bloating, so be sure to add barley into your diet if you want an easier time on the toilet seat.
A lot more research needs to take place on how these substances work before we know how the benefits exist from eating them, but there have been some promising studies with mice show the involved mice had healthier guts than their peers did who were given another type of fiber instead.
Oats:
Oats are a great way to provide your body with the much-needed prebiotics that it needs. They also contain beta-glucans, which help lower cholesterol and blood sugar levels and decrease bad cholesterol in our bodies.
Oat is one of many grains that can be used for breakfast cereals or even baked goods because they have soluble fiber (prebiotic) and insoluble fiber (a necessary part of any diet). The most commonly grown oats have been crossbred from other species such as wheat, barley, rye, etcetera. This means oats themselves do not need their cultivation but instead require fields where they grow together. These grains are an excellent addition to any meal plan- especially with all sorts of amazing recipes available online.
Apple:
Apple is famous and mouth-watering but is it prebiotic? In short, yes! The apple has a variety of health benefits, and prebiotic fiber is just one. Pectin, a prebiotic fiber abundant in apples, is the newest superfood that could potentially reduce weight and cholesterol while also boosting your gut health,
Pectin has been found to not only make you feel fuller for longer but also help lower your blood sugar levels by slowing digestion of carbs which helps maintain healthy insulin output, according to recent research conducted at Baylor University’s College of Medicine as well as several other studies published this year on how pectin can combat obesity. Moreover, it helps you digest foods while promoting good bacteria balance within your gut because its composition promotes probiotics growth at different rates depending on how many apples you consume.
Konjac Root:
Konjac root is fantastic because it’s packed with prebiotics! These are the healthy carbs that help keep your gut in tip-top shape.
A yummy ingredient made from konjac root or konjac flour and sugar water, has been used for centuries to make traditional Japanese foods like shirataki noodles (also known as glass noodles), dumplings called Dango, and jelly cups called Koshibo, which are filled with sweet bean paste; they’re all delicious ways of getting more prebiotics into our diet.
Munching on this starchy vegetable is a healthy option because of its nutritional value: It contains high levels of dietary fiber, which help regulate bowel movements and increase gut health by nurturing helpful bacteria in your digestive system. Additionally, konjac provides essential nutrients for maintaining optimal gut ecology and boosting immunity against harmful microbes such as E-coli or Salmonella with carotenoids like lutein, promoting eye health while eating!
Cocoa offers a wide variety of benefits. For example, cocoa is rich in prebiotics- which helps promote gut health and improve nutrient absorption!
Cocoa has been found to contain substances that can support the immune system and regulate blood pressure levels while also contributing to weight loss. It is high in polyphenols (antioxidants), which significantly affect lowering cholesterol levels – something many people are struggling with these days! Cocoa contains anthocyanins that may reduce inflammation and suppress appetite while improving the immune system’s response time. The flavanols found in cocoa stimulate hormones like insulin and enzymes for muscle protein synthesis, thereby aiding weight loss efforts through these mechanisms alone!
Best Prebiotic Supplements
What are the best prebiotic supplements? It’s a question that many people ask themselves. There is no one-size-fits-all answer to this question, which is why we’re going to explore some of the best options out there and give you our opinion on what might be best for you.
Who should take prebiotics? Anyone interested in improving their gut health or wants to prevent digestive issues from occurring in the first place. If you have ever wondered what the best brand of prebiotic is, dive in and see for yourself!
| PREBIOTIC SUPPLEMENTS | RATING | PRICE |
|---|---|---|
| Organic Inulin Powder by Peak Performance | 10/10 (Editor's choice) | |
| Innerfuel Prebiotic | 9/10 | |
| Zenwise Prebiotic | 9/10 | |
| Dr. Tobias Prebiotics | 9/10 | |
| Swanson Prebiotic | 9/10 | |
| Gobiotix Prebiotic Powder | 9/10 | |
| Bio Schwartz | 9/10 |
Organic Inulin Powder by Peak Performance
Did you know that your gut bacteria need special food to thrive? What they eat, whether it’s organic or not, impacts their growth. This organic inulin powder by Peak Performance is made from 100% certified delicious organic ingredients and the proper nutrition so your gut can flourish. Filled with friendly germs, this powder helps combat both gut-related diseases and strengthens the microbiome.
The prebiotics help people turn the corner on bowel problems and lead to a life without digestive distress. All-natural inulin powders that are extracted from Jerusalem artichokes make up this supplement. What’s more? This inulin powder is free of common allergens like Soy, Milk, Egg, Shellfish, Corn, Wheat & Peanuts, and Gluten. It is also free of all preservatives. The price range of this product is also very reasonable – this was a big deal for us! For some of our customers, it’s been a lifesaver. And if they can do it–so can you! Give the first course a try for better health. It just might change everything!
Innerfuel Prebiotic
Innerfuel Prebiotic is a powerful probiotic that is made with clinically-backed ingredients. These are specially formulated to keep you feeling fuller for a longer period. Innerfuel Prebiotic nourishes the good bacteria in your gut to keep them thriving. In addition, it supports and maintains healthy digestion to help you stay fit all the time.
Innerfuel prebiotic is unflavored. It is easy to mix with every kind of drink. It does not ruin the flavor of your existing drink. In addition, it is keto-friendly and sugar-free. It has zero added sugar with zero net carbs. It stops the blood sugar to spike after every meal.
Moreover, it also improves immunity. The ingredient mix of Innerfuel prebiotic is carefully picked to provide powerful immune support. Larch Arabinogalactan, used in the making of the prebiotic, is a natural immune booster.
How to use Innerfuel Prebiotic? If you are new to prebiotics, start with mixing one scoop of it into 8 ounces of your favorite beverage and work your way up to a max of 2 scoops daily. Innerfuel prebiotics is flavorless and it mixes easily with each kind of drink. It feeds the good bacteria in your gut and helps with digestion. You can also mix it with Bulletproof Coffee.
What you are waiting for? Grab Innerfuel prebiotic right now and be good to your gut bacteria.
Zenwise Prebiotic
This next supplement is explicitly aimed at digestive problems. Zenwise boasts digestive enzymes that will make your gut heave a sigh of relief. It contains prebiotics to feed the bacteria in your gut and probiotics to enhance the population of the mentioned bacteria. With the food that these good bacteria need and the bacteria themselves, your microbiome will thrive due to this supplement.
Zenwise recommends taking a capsule before every meal to ensure proper digestion of even the most hard-to-digest foods. It boasts 1 billion CFUs from 10 bacteria strains. Moreover, it also has antioxidants that provide anti-cancer properties. So many benefits in one! The prebiotic is also inclusive for everyone – all vegans and people with allergies. It is 100% plant-based and allergen-free. Say goodbye to gas, bloating, and all other digestive issues with this supplement. All in all, one of the best prebiotic and probiotic combinations on the market!
Dr. Tobias Prebiotics
Evolve Biosystems is your microbiome’s all-in-one supplement. It helps boost the gut bacteria by providing them nutrition, supporting digestive function, and enhancing immunity. It is not only extremely healthy but also very convenient. Just take one tablet a day. You do not need to store these shelf-stable supplements in the refrigerator.
A thriving gut flora helps with digestive health and helps reduce blood sugar levels and LDL cholesterol. This way, it is excellent for those with IBS, fatty liver disease, and diabetes. There are also no harmful ingredients for metabolism, so overdose is not a worry – you can whet your appetite without worrying about harming yourself!
Swanson Prebiotic
Your tiny tribe of friendly microbes needs a little help to fight off invaders – that’s where Evolve Biosystems prebiotic supplement comes in.
Community members across the globe have been losing their gut microbiome diversity for years, leading to issues like obesity, strokes, autoimmune diseases, and even cancer. To support a healthy microbial environment, your body needs good guys who can gobble up toxins before they cause any damage. Just think if you had some allies in the trenches constantly working on your behalf! That sounds pretty good to us. With Swanson PreBiotics, these important friends will be at work 24/7 because they’re scientifically formulated. Another great factor about this prebiotic supplement is that it is very affordable. You won’t have to worry about these supplements draining your bank.
Gobiotix Prebiotic Powder
Gobiotix prebiotic powder is an all-natural prebiotic supplement powder for your gut. It’s gut-friendly because it contains prebiotics that helps the gut flora in the human digestive tract thrive, so you’re sure to feel at home with the probiotics living within you! It will not only help you get rid of gas, bloating, and other digestive problems but will also boost energy levels, cognitive function, focus, and immunity.
It is tasteless, which will ensure that you can add this powder to any food or drink to boost their nutrition. Moreover, this prebiotic supplement won’t interfere with any diet that you are on. It has no added preservatives or sugars and empty carb content. What stole our hearts with this prebiotic powder is the convenience it offers. You take out the small individual packets they have made inside and pour them into your drinks. That’s it!
Bio Schwartz
This is your gut’s best friend. We believe that proper fuel starts in the ground (literally) and ends on the dinner table. We know that without good health at either end, you’re bound to experience tummy-aches, acid reflux, and other less than enjoyable side effects of digestion gone bad.
It would help if you let those bacteria do their job by feeding them something they like. These prebiotics provides a food source to help promote healthy bacteria growth in your gut as well. The best part is, this supplement has not only the food but also the bacteria themselves! Yes, it has probiotics as well as prebiotics. Truly, one of the best prebiotic and probiotic combinations. Moreover, the product is purity-tested and allergen-free.
Gone are the days when you had to endure the extreme pain of flatulence caused by a poor diet. Now it’s time to unlearn what your momma taught you and get ready for some chocolate chip cookies!
Conclusion:
So there you have it: the best prebiotic foods and supplements on the market currently. We gathered this list of prebiotic foods and supplements for you after spending hours in research. therefore, we hope you find something you like in it. Whether you prefer your prebiotics to come from natural sources or supplements, we have you covered!