The 8 Best Prebiotic Foods for Better Gut Health

Probiotics—aka the live microorganisms found in yogurt, kefir and fermented foods—get plenty of attention for their gut benefits. But prebiotics deserve a spotlight, too. These nondigestible fibers feed the beneficial microbes already living in your gut and help them thrive.

According to Kate Scarlata, M.P.H., RDN, “Plant foods are the biggest source of nourishment for our intestinal-dwelling flora. You can find prebiotics in many of your favorite fruits, veggies, nuts, seeds and whole grains, too.”

Prebiotics show up naturally in everyday foods, which makes supporting your gut a lot easier than most people realize. Here are the eight best prebiotic foods to add to your routine for better gut health.

Pictured Recipe: Bean & Barley Soup

1. Bananas

Budget-friendly and convenient, bananas are one of the most versatile sources of prebiotics. According to Roxana Ehsani, M.S., RD, CSSD, LDN, bananas get a bad rap as being too high in sugar; however, the sugar they contain is naturally occurring (not added) and they are loaded with nutrients. Bananas contain fiber (about 3 grams in a 6-inch banana). They also contain a type of prebiotic fiber known as inulin, which Ehsani explains can help stimulate the growth of good gut bacteria in your gut, especially when bananas are less ripe.

Powders extracted from local plants—one of them being banana—were used to test their prebiotic potential. Emerging research also supports bananas’ role as a prebiotic food. Studies using green banana flour have shown that banana-derived fibers can help promote the growth of beneficial gut bacteria and support healthy microbial activity.

2. Barley

Barley, an underused grain in many kitchens, is highly nutritious, rich in both fiber and protein, and is versatile in the kitchen. One half-cup serving of cooked pearled barley (about 79 grams) contains 3 grams of fiber. According to Ehsani, “Barley doesn’t have an overpowering taste, so you can dress it up to be savory or sweet. You can use it instead of rice, quinoa or oats in almost any recipe.”

Research on the prebiotic potential of cereal grains shows that barley contains some of the highest levels of beta-glucan. This soluble fiber has demonstrated prebiotic activity and also functions as a valuable food ingredient because it can thicken, stabilize and emulsify dishes. Swapping barley into a stir-fry, soup or side dish is an easy way to get more prebiotic benefits into your meals.

3. Garlic

Small but mighty, garlic is one of the most commonly used prebiotic foods on the market. While one clove of garlic (about 3 grams) has only about 0.1 gram of fiber, it still is a great prebiotic source to consider thanks to its functional components.

Garlic saccharides, or sugars, obtained from garlic polysaccharides in a controlled research setting exhibited prebiotic effects. Scarlata echoed this research, sharing, “Garlic is rich in fructans, a well-known prebiotic fiber. Fructans promote the abundance of key health-promoting microbes such as Bifidobacterium, Lactobacillus and Faecalibacterium prausnitzii. F. prausnitzii is one of the most abundant bacteria, or probiotics, in a healthy gut microbiome. It’s been shown to be low or depleted in several intestinal disorders such as inflammatory bowel disease.”

Fructan intake from foods like garlic, bananas and artichokes, Scarlata shares, is associated with improving the intestinal barrier (a protective gut layer that keeps intestinal contents in the gut versus permeating into the bloodstream), improved laxation and better cholesterol and blood sugar regulation.

If the thought of peeling garlic makes your head spin, consider purchasing peeled garlic or minced garlic in a jar to keep handy in your refrigerator.

4. Jerusalem Artichoke

Although Jerusalem artichokes aren’t the most popular vegetable, Ehsani notes, they do pack in the fiber. One cup of Jerusalem artichoke (about 150 grams) contains 2.4 grams of fiber. Plus, Jerusalem artichokes, like bananas, contain inulin fiber as well, which acts as a prebiotic. Ehsani shares, “Inulin can help grow beneficial gut bacteria in the microbiome. It also assists in having easier-to-pass bowel movements, meaning less straining or pushing is required.”

5. Kiwifruit

Vibrant and beautiful, kiwifruit is a great addition to help increase your prebiotic intake. Scarlata shares, “Kiwifruit is rich in polyphenols, plant chemicals that have been shown to have prebiotic activity, in turn boosting the health-promoting gut flora.” One kiwifruit (about 75 grams) contains 2.3 grams of fiber. Kiwifruit can easily be incorporated into a summer salsa with mango and tomato.

As a bonus, Scarlata notes, green kiwifruit can help keep you regular.

6. Legumes

From chickpeas and black beans to edamame, lentils and more, the legume family remains a top source of prebiotics. Foods from this category contain a type of prebiotic known as galacto-oligosaccharides. If you experience flatulence after consumption of these foods, you’re not alone.

Scarlata shares, “The well-known intestinal gas effects post bean consumption is simply a reminder that our gut flora are fermenting the prebiotic fiber in the beans, providing key health benefits along the way, such as increasing health-promoting bacteria, such as Bifidobacteria. Bifidobacterium promotes immune function, produces B vitamins, protects us from invading pathogens, and produces butyrate, a short-chain fatty acid that has anti-inflammatory properties and is fuel for the colon.”

While the fiber content will vary slightly depending on your legume of choice, one half-cup serving of cooked lentils (about 100 grams) provides 8 grams of fiber.

7. Oats

Oats, like barley, are a delicious and versatile prebiotic source, rich in beta-glucan, shown to enhance the growth of health-promoting microbes. One half-cup of old fashioned oats (dry, about 40 grams) contains 4 grams of fiber. Plus, Scarlata shares, as an added bonus, eating oats can help manage both cholesterol levels and blood sugars.

Whether you’re in the mood for sweet or savory, you can serve oats with fruit and nuts for your morning meal or add your favorite spices and top with an egg for dinner. Scarlata encourages you to get creative in your kitchen and sub in oat flour in your favorite recipe or try uncooked oats in overnight oats or energy balls.

8. Potatoes

Potatoes get a bad rap for having more carbs than many other types of vegetables, Ehsani shares, but they are a highly nutritious food. One cooked white potato (about 156 grams) contains approximately 2.4 grams of fiber found in both the flesh and skin.

A strain of resistant potato starch was studied on the human microbiome of 75 participants in one study. Scientists found that daily consumption for 4 weeks of the 3.5-gram dose of the commercial prebiotic strain of resistant potato starch not only stimulated growth of beneficial health-promoting bacteria, but also reduced diarrhea and constipation in the treatment group.

Whether you are a purple, sweet or white potato fan, Ehsani says, “You reap the benefits of getting some fiber which helps support a healthy, balanced and moving gut.”

Our Expert Take

As nutrition research continues to evolve, it’s important to focus on variety and to be intentional about including not only probiotics in your regular eating pattern, but prebiotics as well. Focusing on a plant-forward diet is a great way to ensure you are getting a well-rounded intake of prebiotics in your diet. When in doubt, consider adding a colorful fruit and veggie, whole grain and serving of beans or lentils to your plate to increase your prebiotic intake.