12 Prebiotic Foods to Support Your Digestive System

What are Prebiotics? Prebiotic fiber is a dietary fiber that feeds and nourishes beneficial microorganisms in the gut microbiome, supporting digestive health. That's all well and good, but where can you find the things? Your digestive health should include prebiotic foods, and as a bonus, many prebiotic foods are pretty tasty, too. Let's explore some prebiotic foods to provide beneficial gut bacteria nourishment they need and how you can easily work them into your daily diet.

What Are Prebiotic Foods?

Prebiotic foods are any food that contains prebiotic dietary fiber, a type of soluble fiber our bodies can't digest. Instead, they promote the growth of beneficial microorganisms in your gut microbiome. One of the major features of prebiotic fibers is that they selectively target beneficial bacteria and certain probiotic strains to support their functions and help them flourish within the gut microbiome. Including prebiotic fiber foods in a balanced diet helps support your digestive health, and you can do that by including plant-based foods that naturally contain these prebiotic fibers.

12 Top Prebiotic Foods to Add to Your Diet

In general, eating a wide range of plant foods (fruits, vegetables, grains, beans and seeds) will increase your prebiotic fiber intake. Let's explore the twelve on our prebiotic foods list that you can add to your diet to give your gut microbiome a daily source of soluble, fermentable, prebiotic fiber. Pick your favorites, try new foods, and explore options in dietary sources of prebiotic fiber!

Bananas

Ring ring! No, that's not your banana phone; it's Nature Made^®, and we're here to inform you about the prebiotic fiber found in bananas. Bananas, particularly when slightly unripe, contain resistant starch, a prebiotic fiber.

Apples

While we can't claim any specific relationship between a daily apple and the vicinity of doctors, we can inform you that they are a source of pectin, which functions as a prebiotic fiber. We see what the worms are so crazy about.

Berries

I don't want to berry you in information here, but berries contain natural fibers that feed beneficial gut microorganisms. This means blueberries, strawberries, and blackberries can provide a tasty pop of flavor.

Onions

Prebiotic fiber in onions is nothing to cry about. Onions contain Inulin, a type of prebiotic fiber.

Garlic

Maybe if vampires weren't so afraid of garlic, they'd have a more supported digestive system that didn't require a liquid diet. Garlic is a natural source of Inulin and fructooligosaccharides. Fructooligosaccharides (FOS) are prebiotics that are sometimes used as a sweetener alternative to sugar.^[1]

Leeks

Don't check your roof; these leeks aren’t a steady drip of water, they’re a vegetable related to onions and garlic. You may not be surprised to learn that they're another source of Inulin.

Asparagus

You're in luck if you're looking for a bouquet of prebiotic fiber. Asparagus is another source of Inulin, contributing to your overall fiber intake.

Oats

You really oat to include oats in your diet. Oats contain beta-glucan fiber, which has prebiotic properties. Overnight oats are tasty, convenient, a source of prebiotics, and filling for the start of a busy day.

Barley

Barley enough people know that barley is high in fiber, including beta-glucan. Barley can easily substitute white rice in dishes, adding a heartier and more fiberful flavor.

Lentils and Chickpeas

What's in common between a lentil and a chickpea? They both provide resistant starch and fiber that feed gut microorganisms. Both are easily included in marinated salads; toss a can or two into the mix and reap the benefits of prebiotics.

Almonds

It's not a nutty idea to include almonds in your daily diet. They contain fiber that supports gut health. Almonds work well in dishes like salads and as a standalone snack that you can bring to work, school, or wherever your daily adventures take you.

Flaxseeds

Just the flax: flaxseeds are rich in fiber, making them a great addition to a prebiotic-rich diet. Try tossing flaxseeds into the blender next time you make a smoothie to give you a little extra fiber in your daily routine.

How to Incorporate More Prebiotic Foods into Your Diet

Incorporating some of the examples on our prebiotic foods list into your diet doesn't have to be difficult. Here are some easy tips to increase your prebiotic fiber intake without changing too much about your daily diet.

Try simple swaps; replace refined grains like white bread with whole grains. The sheath of grain lost in the polishing process is a source of fiber, so favoring whole-grain products ups your fiber intake.^[2] Oats and barley are an easy substitute for white rice and can provide a hearty fiber source.

Throwing some easy, flavorful fiber additions to your meals can increase the prebiotic content and the taste of your daily dishes. Toss some garlic or onions into your meals as a source of prebiotic inulin. Combining prebiotic foods with fiber-rich foods like fruits & vegetables, and whole grains provides a balanced approach for overall digestive support.

Nature Made^® Prebiotic + Probiotic Gummies are a source of Inulin Prebiotic Fiber from chicory root, alongside a clinically studied probiotic to add good bacteria to your digestive tract.^†

Can Prebiotic Supplements Help?

Can Prebiotic Supplements help support your digestion? Yes! While the best way to get prebiotic fiber is through a balanced diet filled with fiber-rich foods, supplements can be a convenient option for those seeking additional support.^†

While our diets can fluctuate due to food availability, timing, and other factors, having a daily Prebiotic supplement helps ensure a consistent daily intake of prebiotic fiber, which can be helpful if your diet doesn't include many fiber-rich foods due to dietary restrictions.^†

Nature Made^®'s Prebiotic Collection offers a variety of Prebiotic supplements in different forms to help make adding Prebiotics to your wellness routine easy. Nature Made^® Prebiotics come in gummy, drink mix powder, and capsule form!

Start Adding Prebiotics to Your Wellness Routine

Adding prebiotic foods to your diet can help you support your gut microbiome, try out old favorites, or explore new options from the list to support your digestive health. When to take Prebiotics? Prebiotics can be taken at any point in the day, but consistency is the most important thing to consider when getting prebiotics, whether through diet or supplementation.^†

What’s the difference between Prebiotics vs. Probiotics? Prebiotics are dietary fiber that feed beneficial bacteria in your gut. Probiotics are live cultures of beneficial bacteria that support your gut microbiome. Can you take Prebiotics and Probiotics together? Yes!^†

Regularly eating prebiotic foods or taking a daily Prebiotic Fiber supplement are great ways to support your digestive system. Explore Nature Made^®'s Gut Health Supplements today to find the best digestive support supplement for you!^†

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

1. Sabater-Molina M, Larqué E, Torrella F, Zamora S. Dietary fructooligosaccharides and potential benefits on health. J Physiol Biochem. 2009;65(3):315-328. doi:10.1007/BF03180584
2. U.S. Department of Agriculture. Grains. www.myplate.gov. Published 2020. https://www.myplate.gov/eat-healthy/grains