There is some truth to this as most prebiotics are dietary fibers, but not all dietary fibers are prebiotics, so it's hard to say if high-fiber foods also mean they are high in prebiotics 6 , 7. This makes it a little tricky when trying to navigate nutrition claims on food products.

Just remember to check the label if you're purchasing a pre-packaged food product for any of the prebiotic ingredients we listed above. At the end of the day, naturally fibrous foods tend to be nutrient-dense, and ingesting higher amounts of them have been linked to various health benefits including improved digestion and blood sugar control 8, 9.

The best strategy for increasing your intake of natural prebiotics is to focus on building a meal plan with plenty of whole foods including fresh fruits, vegetables, and whole grains. These foods contain varying amounts and forms of prebiotics; use the chart below for quick reference when heading to the grocery store or planning your meal prep for the week.

All of the above foods are thought to be contain beneficial prebiotics, we've highlighted a few notable prebiotic foods below and their potential health benefits. At the end of the day eating a diverse and healthy diet with a range of whole grains, fruits and vegetables, and other fiber-rich foods can help you establish better digestive health and overall health.

Most varieties of edible mushrooms are rich in carbohydrates like chitin, beta and alpha glucans, and other compounds that act as prebiotics Not only do mushrooms contain prebiotics, but they also contain essential amino acids, as well as minerals, such as calcium, potassium, magnesium, iron, and zinc which play a role in supporting our energy production and immune system Try out a portobello mushroom in lieu of a burger patty or add in some chopped mushrooms to a simple stir fry recipe to get more nutritious fungi into your diet.

Asparagus is a great non-starchy vegetable to add to your weekly meal prep as you can roast it quickly or saute it up with other veggies. Most vegetables rich in prebiotics contain inulin, a soluble dietary fiber that stimulates healthy gut bacteria like Bifidobacteria Studies suggest that Bifidobacteria may aid digestion, modulate the immune system and help restore microbial integrity of the gut microbiota after antibiotic treatment For those of us who have been to a beach, this may come as a surprise but those weird clumps of sea plants washed up on shore are actually edible, and believe it or not, they are extremely nutrient-dense.

Seaweed is a classification for nutrient-dense marine algae and is becoming more popular in Western diets due to its wide range of vitamins, minerals, and antioxidants. Seaweed contains both soluble and insoluble dietary fiber, along with higher concentrations of vitamins A, B1, B12, C, D, and E Jerusalem artichokes often called "sunchokes" are the tuberous root vegetables from a special species of sunflower native to central North America.

Jerusalem artichokes contain multiple prebiotic compounds such as inulin and oligofructose along with minerals such as potassium. The specific prebiotics within Jerusalem artichokes support balanced gut health by stimulating healthy bacteria which may enhance absorption of important minerals like calcium and magnesium These tasty tubers taste great roasted in the oven with a bit of salt and lemon and paired with a nut pesto recipe.

Or try them out steamed, sauteed, or boiled! Legume varieties are rich in protein, prebiotic carbohydrates, and a range of micronutrients making them a great choice for gut health and overall health and wellbeing. Incorporating more legumes containing prebiotic carbohydrates can positively alter the gut microbiome, helping regulate intestinal movement, increase mineral absorption, and reduce obesity risk by regulating blood glucose and cholesterol levels Try preparing a homemade black bean burger or a vegetarian chili to increase your intake of legumes.

Chicory is a woody, perennial plant from the daisy and sunflower family typically with bright blue flowers. The root is cultivated and is commonly baked, ground, and used as a coffee substitute or fiber additive due to its high concentration of inulin, one of the prebiotic compounds in chicory.

Along with beneficial prebiotic compounds, chicory root has other minerals such as potassium, calcium, magnesium, selenium, and zinc The fresh roots have a bitter taste but drinking chicory root coffee or using it as a functional food ingredient when baking or making protein shakes helps most adjust to the flavor.

Onions, leeks, garlic, and spring onion are all vegetables of the Allium family all of which contain prebiotic compounds such as flavonoids shown to positively influence our gut microbiota and support immune function and metabolism All of these delicious alliums are extremely versatile in the kitchen; add them to soups, salads, or stir-fries!

Nectarines, Watermelon, and Blueberries. Most fruits are nutrient-dense sources of dietary fiber, potassium. antioxidants, carotenoids and are low-calorie Studies have found that blueberries, pears, watermelons, and nectarines contain slightly higher amounts of prebiotic compounds Fruits are higher in insoluble fiber, which benefits our digestion by supporting intestinal mobility and promoting the colonization of lactobacilli and bifidobacteria This also includes dried fruits such as dried figs and prunes.

Science suggests that whole grains containing beta-glucan may help lower LDL-cholesterol and blood triglyceride levels, and encourage the growth of beneficial gut bacteria 7. You can easily incorporate more oats into your meal plan by enjoying some overnight oats for breakfast!

These greens and many other dark-leafy greens house a ton of vitamins and minerals such as magnesium. phosphorus, calcium, vitamin C, and K You can use dandelion greens in a variety of ways, my favorite is making them into a delicious pesto but you can also: smoothie, green juice, salads, stir-fry.

You might have heard the rumor about chocolate is healthy, this is partially true. S mall amounts of dark chocolate may give you a health boost but eating more than sparing amounts could lead to high calorie and sugar consumption causing unwanted weight gain and high glucose levels Pure chocolate, or cocoa, contains antioxidants that act as free radicals in the body and help fight the effects of oxidative stress Cocao also contains prebiotic fibers, and like all the other prebiotic foods, helps feed the good bacteria in our gut You may have passed this Mexican root tuber a few times in the grocery store without even noticing it.

This delicious and crunchy root vegetable has a light brown exterior and pale white interior with a texture similar to enjoying an apple. Jicama is a great low-carb option and high in prebiotic inulin. You can roast it, saute it, or find it sliced thinly to use as a taco shell!

Enter your email address to see your results. Keep up this great momentum and crush all your nutrition goals with our app. Download the Trifecta App! A diet rich in whole foods and plenty of fruits and vegetables is bound to be rich in prebiotics which may benefit your gut and digestive health in the long run.

Water plays multiple roles in the body including supporting digestion, nutrient absorption, and your ability to burn fat for energy In fact, without water, your body cannot properly metabolize fat and carbohydrates.

Being even mildly dehydrated can negatively impact gut function, brain function, mood, heart health, and energy levels And while you can get water from food and other beverages, there is no better source than water itself. Want to lose excess weight? You may have heard claims that prebiotics reduce cravings and make you feel full, which can help with weight loss.

The good news is that there is emerging evidence to support this view. A trial published in the American Journal of Clinical Nutrition showed that oligofructose, a type of dietary fiber found naturally in foods like onions, Jerusalem artichoke, leeks, garlic and oats, suppresses the hunger hormone ghrelin in overweight adults.

Minerals are a crucial part of a healthy diet. Yet consuming minerals is only half the story — your gut needs to absorb these minerals to reap the full benefits. According to the Academy of Nutrition and Dietetics, prebiotics can improve the absorption of minerals like calcium which is essential for strong teeth and bones.

If you have diabetes , regulating blood sugar can help manage your symptoms. According to ISAPP , prebiotics are associated with improved blood sugar control.

A review of 33 studies in the Journal of Translational Medicine showed that taking prebiotics reduced fasting blood sugar levels and decreased HbA1c, a marker of blood sugar control.

Yet questions remain about the extent of the impact of prebiotics. A trial found that six weeks of prebiotics made little difference to fasting glucose levels in people with type 2 diabetes.

The researchers concluded that a longer duration might be necessary to affect blood sugar levels. Prebiotics provide food for the beneficial bacteria in the gut, and so may boost immune function.

High immunity is linked with low levels of inflammation. One review found there is promising evidence that prebiotics can reduce inflammation. These findings may be because prebiotics maintain the integrity of the gut wall which acts as a barrier to harmful molecules. Ever wondered what the connection is between prebiotics and your brain?

Scientists are exploring the concept of the gut-brain axis , with your gut health influencing your brain. Emerging research links diverse bacteria in the gut with reduced symptoms of depression. While there's no proof that they improve mental health, increased diversity of gut flora is one of the benefits of prebiotics.

The impact on our mood is a compelling area for further investigation. So, the benefits of prebiotics include increased diversity of gut bacteria, which is beneficial for our overall health.

But as research on prebiotics is still emerging, scientists are untangling cause and effect. What does this mean practically? Louise Bond is a UK-based writer specializing in health and wellbeing.

She has over eight years of experience in management within health and care and brings this passion and expertise to her writing. Louise has been published in The Guardian , Planet Mindful and Psychreg among others. Open menu Close menu Live Science Live Science. Trending 5 love languages 'Heart-on-a-chip' Pliosaur fossil Neanderthal art April 8 total solar eclipse.

Jump to: 1. Support gut health 2. May ease constipation 3. May make you feel fuller 4. May improve mineral absorption 5. May regulate blood sugar 6. May boost immune function 7.

This also lends them to being effective anti-inflammatory agents throughout the body. Mushrooms are perhaps an unexpected ingredient for gut health, but beyond helping the body adapt to stress , these fantastic fungi are chock full of prebiotic polysaccharides including beta glucan, helping the biome to thrive.

When opting for foods high in cocoa, try to choose options lower in added sugar to reap the most benefit, like dark chocolate. The gut benefit of this popular ingredient makes that evening piece of chocolate that much sweeter.

There are some other prebiotic food MVPs that earn an honorable mention, including chicory root, dandelion greens, cabbage, apples, watermelon, burdock, jicama, and cabbage. Some of Tamburello's favorites include, "whole wheat products, asparagus, bananas, and artichoke," she says.

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Use limited data to select content. List of Partners vendors. By Christina Manian, RDN. Trending Videos. Cilantro-Pickled Red Onion. Homemade Honey Mustard. Super-Seed Pesto. We All Know Seeds Are Good for You, but These 6 Are the Healthiest. Spring Fried Rice With Nori and Cashews.

Berry Baked Oatmeal. Buttery Shrimp With Marinated White Beans. Baked Barley Risotto With Butternut Squash. Pink Dragon Smoothie. Mushroom and Burrata Orzotto. Flourless Spiced Hot Chocolate Cake. Other High-Prebiotic Foods There are some other prebiotic food MVPs that earn an honorable mention, including chicory root, dandelion greens, cabbage, apples, watermelon, burdock, jicama, and cabbage.

Was this page helpful? Thanks for your feedback! And with good reason — a healthy gut plays a huge role in your overall physical and even mental well-being, often in unexpected ways. A big part of all this buzz has been around prebiotics and probiotics — what they are, how they work, and what foods to eat or supplements you should take.

What is the gut? Within your gut lives a whole community of microorganisms, like bacteria, fungi and viruses — this is called the microbiome. When your gut is healthy, you have more good bacteria than harmful bacteria in your gastrointestinal GI tract. And this is important, because a healthy gut can help you digest food, metabolize nutrients and reduce inflammation.

Studies also suggest that a healthy gut may positively affect heart health, mental health and kidney function. However, a lot of research is still underway. So, what can you do to make sure you have enough healthy bacteria in your gut?

Talking to your doctor is a great first step. But generally speaking, this is where probiotics and prebiotics can help. Probiotics are live strains of bacteria and yeast. When ingested, either through food or as a supplement, probiotics add to the population of healthy microbes in your gut.

Many fermented foods naturally contain probiotics or are known for having probiotics added to them. Probiotics contain live cultures — living microorganisms that contribute healthy bacteria to your gut. Common probiotic foods include:. A prebiotic is a type of dietary fiber, often plant-based, that feeds the healthy bacteria, or probiotics, in your gut.

Prebiotics can travel to your lower intestines where they become food for those good bacteria in your gut, helping them to grow. While both prebiotics and probiotics are generally good for your digestive health , what they actually do to help the bacteria in your gut differs.

Think of it this way — prebiotics help good bacteria to grow, while probiotics add more healthy bacteria to your microbiome.

Research suggests that reinforcing good bacteria in the gut microbiome can help strengthen your immune system and ease symptoms of anxiety or depression. It also promotes a strong gut barrier, which is the mucus layer in your gastrointestinal tract that protects you from toxins.