• Nutrition
• Digestive Disorders

10 Must-Eat Prebiotic Foods for Better Gut Health

Medically reviewed and edited by Leah May APRN, FNP-C

With gut health trending among health and wellness experts, you may have heard about prebiotics.

This non-digestible dietary fiber is essential to supporting a healthy gut microbiome, but where does it come from, and how can you increase your intake?

In this article, we’ll look at everything you need to know about prebiotic-rich foods, including how to add them to your diet to help you maintain optimal digestive health.  

What are Prebiotics?

Prebiotics are dietary fibers that serve as food for good gut bacteria and play an important part in maintaining a healthy digestive system.

They are non-digestible, meaning they pass through the stomach and small intestine without being absorbed into the bloodstream.

Once the prebiotics reach the colon, they ferment and become nutrients — called short-chain fatty acids — that healthy bacteria can feed on.

Where do prebiotics come from?

Prebiotics are naturally-occurring compounds found in various foods — especially fiber-rich foods and complex carbohydrates. 

In addition to these natural sources, prebiotics can also be found in dietary supplements, like processed capsules or powders.

Top 10 Prebiotic Foods

Avocados

Avocados are rich in healthy fats and fiber, making them an excellent source of prebiotics.

They also contain pectin, which is a compound that has prebiotic properties. 

Research shows that eating avocados can also help increase healthy fatty acids and short-chain fatty acids in the body.

These compounds are essential for promoting the growth of good bacteria and maintaining a healthy microbiome.

Garlic, onions, and leeks

Garlic and onions are staple vegetables used to flavor savory meals. Both contain inulin and fructooligosaccharides (FOS), which are two potent prebiotics.

Both inulin and FOS encourage the growth of beneficial bacteria that can improve immune system function and prevent digestive diseases.

Similarly, leeks contain FOS and inulin, which stimulate healthy gut bacteria growth. Leeks are a great addition to any diet thanks to their low calories and essential nutrients. 

Onions may also help improve the absorption of minerals like calcium, which is essential for bone health.

Bananas 

Green bananas are a good source of inulin and resistant starch — a compound that ferments in your large intestine and promotes the growth of good gut bacteria.

This starch can also aid in digestion and enhance metabolic health, further supporting your overall well-being.

Oats

Oats are rich in beta-glucan — a type of soluble fiber with prebiotic benefits — and resistant starch. 

This grain also contains various phytochemicals that can act as prebiotics, helping to lower cholesterol levels and stabilize blood sugar. 

Apples 

Apples are high in pectin – a soluble fiber that acts as a prebiotic.

Pectin can increase butyrate — a type of short-chain fatty acid — to help feed good bacteria and reduce the number of harmful organisms in the gut microbiome.

Apples are also rich in vitamin C and other antioxidants to support your health.

Barley 

Similar to oats, barley has prebiotic properties because it contains beta-glucan which improves digestion and stimulates the growth of beneficial gut bacteria.

The beta-glucan in barley has also been shown to lower LDL or “bad” cholesterol levels to help reduce your risk of cardiovascular disease. 

Cocoa 

Cocoa contains flavonoids — like polyphenols — that have antioxidant, anti-inflammatory, and prebiotic properties.

Flavonoids feed beneficial gut bacteria and help to reduce the growth of harmful organisms, supporting a healthy microbiome.

Asparagus 

Asparagus is another great source of inulin, which promotes digestive health and reduces the risk of certain diseases.

This vegetable is packed with antioxidants — like vitamins C and E — which protect cells from oxidative damage known to cause cancer.

What are the Health Benefits of Prebiotics?

Prebiotic foods can have a significant impact on your health, primarily through supporting a healthy gut microbiome. This can help to:

• Improve digestive health: Prebiotics can’t be digested by the body, but they do promote the growth of healthy gut bacteria. These organisms help maintain a balanced gut microbiome, which keeps the digestive system functioning properly. 

• Improve immune function: The gut microbiome is crucial for a strong immune system. Prebiotics can help enhance gut barrier function, which blocks harmful bacteria from entering the bloodstream and disrupting the microbiome. They can also boost the immune system, enhancing its ability to fight diseases and illnesses.

• Blood sugar and appetite regulation: Prebiotics can stimulate the production of the fullness hormone — called ghrelin — which can help reduce appetite and enhance feelings of satiety. This can also help to improve insulin sensitivity, allowing for better blood sugar control.

• Weight management: Prebiotics can contribute to weight management by changing how the body stores and uses fat. They can do this by stimulating the production of short-chain fatty acids, which enhance feelings of fullness and reduce calorie consumption. This can help the body burn stored fat for energy, resulting in weight loss over time.

Potential Drawbacks and Considerations of Prebiotic Foods

Prebiotic foods are generally beneficial, but there are potential drawbacks and considerations to keep in mind. These include: 

• Digestive discomfort: The most common side effect of increasing your prebiotic intake is digestive discomfort, including gas and bloating. This is usually temporary and resolves once the body adjusts to the intake. However, individuals with digestive disorders may experience persistent discomfort that interferes with their daily lives.

• Risk of overconsumption: Eating large amounts of prebiotic foods can lead to an excessive intake of fiber. This can cause issues like constipation or, in severe cases, intestinal damage.

• Interactions with medications: Prebiotics can significantly alter the microbiome, changing how medications are absorbed and metabolized. Always consult your doctor to understand how dietary changes could affect your medication use.

• Individual tolerances and allergies: Some people may be allergic to prebiotic-rich foods, which can trigger adverse reactions when consumed. This can cause rashes and headaches, or more serious respiratory issues.

Tips for Incorporating Prebiotic-Rich Foods into Your Diet

There are several strategies you can use to safely introduce prebiotics into your diet. These may include:

• Gradual introduction: Rather than making abrupt dietary changes, gradually increase the intake of prebiotic foods to minimize digestive discomfort.

• Following a diverse diet: Ensure that your diet remains balanced with various nutrients. Relying too heavily on any one food group can lead to nutritional imbalances and deficiencies.

• Monitoring symptoms: If you have an existing digestive disorder, monitor how your body responds to prebiotic foods and adjust your diet accordingly. 

• Seeking professional advice: If you have a chronic health condition or you’re on medication, consulting a doctor before adjusting your diet can help you make suitable changes based on your health needs.

Should You Consult Your Doctor Before Eating More Prebiotic-Rich Foods?

Although incorporating prebiotic-rich foods into your diet is generally considered safe, there are certain circumstances where it may be wise to consult your doctor first.

If you fall into any of the following categories, speak with your doctor before making any significant dietary changes:

• Individuals with digestive disorders, such as irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis (UC)

• People with food allergies or intolerances

• People with weakened immune systems due to illness, medical treatments, or specific health conditions

• Individuals on medication for chronic conditions

Consulting your doctor about these health factors helps them determine if you can safely consume more prebiotics without worsening your condition.

Where Can You Learn More About Healthy Eating Habits?

If you’re looking for more information on healthy eating habits to help you lose weight and improve your health, LifeMD has got you covered.

Make an appointment to get started.

Leah May APRN, FNP-C

Leah is a board-certified Family Nurse Practitioner specializing in Primary Care, Pediatrics, Men’s Health, and Obesity Medicine. She has been practicing in Telemedicine for over five years and is passionate about being able to deliver healthcare across the nation. During her downtime, her favorite things to do are spending time with her family trying new things, exploring new foods and places, and staying active.

Talk To A Doctor

How does LifeMD work?

LifeMD makes it easy to stay on top of your health because talking to a doctor, filling your prescriptions, getting your labs done—and more—are all easy and cost-effective. Come discover a healthcare solution built around you and your life.

Connect with a doctor now!

Join Now

Text

Call