These 19 prebiotic foods you must eat before any antibiotics

Nutritional fibers called prebiotics nourish your gut bacteria with “friendly” nutrients.
A healthier digestive tract results from your colon cells receiving nutrients from your gut bacteria.

Some of these fatty acids, which are short-chain, include butyrate, acetate, and propionate.

You can better your metabolic health by consuming these fatty acids.

However, probiotics should not be confused with prebiotics.


These are live bacteria that are commonly found in the food or supplements we take. To gain a better understanding of the difference between a prebiotic and a probiotic. 

1. Chicory root

This root belongs to the dandelion family of flowering plants. In the past, it was used in cooking and medicine, due to its coffee-like flavor.

In addition, it contains essential prebiotics. Approximately 68% of chicory root fiber is inulin; however, there are some changes to the contents of inulin in the chicory root. It improves digestion, helps relieve constipation, and improves bowel function.

By raising levels of the protein adiponectin, which helps control blood glucose levels, may also help prevent diabetes.

Furthermore, chicory root may protect your liver against oxidative damage as a result of its high antioxidant content.

2. Dandelion greens

Greens from dandelions can be consumed raw or cooked. Dandelions belong to the mustard and pea family of plants. Their fiber content is high.

One cup (55 grams) contains 1.92 grams of fiber.

 Inulin is the most significant source of this fiber.

Dandelion greens contain inulin, which improves your digestive function, increases your immune system, and reduces constipation.

Besides having anti-inflammatory, antioxidant, and cancer-fighting properties, dandelion greens are also a great source of fiber.

3. Jerusalem artichoke

Sunroof, sunchoke, and earth apple are other names for Jerusalem artichoke, which is part of the sunflower family with many health benefits.

Sunflower seeds are high in inulin-rich dietary fiber per 100 grams, making a vegetable with a similar appearance to a sunflower.

Colon health is improved through consuming more inulin, which helps the intestines to produce more friendly bacteria. Minerals can be absorbed more easily in your large intestine when you consume this supplement.

You may be able to lower your cholesterol and even prevent certain metabolic disorders by adding Jerusalem artichokes to your diet.

Thiamin is found in abundance in the Jerusalem artichokes. Fatigue and abnormal muscle function can be caused by thiamine deficiency.

4. Garlic

Due to its anti-inflammatory, anti-oxidant, and lipid-lowering properties, garlic is a flavorful herb linked to numerous health benefits.

Garlic acts as a prebiotic by promoting the growth of beneficial Bifidobacteria in the gut. It also helps prevent disease-promoting bacteria from growing.

The research shows garlic compounds contain antitumor and anti-cardiovascular compounds which can also maintain healthy blood glucose levels.

Garlic’s anti-inflammatory properties have been shown to protect against asthma using an animal study. This needs further study.

4. Garlic

Due to its anti-inflammatory, anti-oxidant, and lipid-lowering properties, garlic is a flavorful herb linked to numerous health benefits.

It is believed that garlic promotes the growth of beneficial Bifidobacteria in the gut by acting as a prebiotic. By using it, you'll also ward off the infection-causing bacteria.

The research shows garlic compounds contain antitumor and anti-cardiovascular compounds which can also maintain healthy blood glucose levels.

An animal study suggests garlic's anti-inflammatory properties may protect against the harmful effects of asthma. It is necessary to conduct more research to confirm this.

5. Onions

With a number of health benefits, onions are a great plant for cooking. Onions contain high levels of inulin and fructooligosaccharides (FOS).

Strengthening gut flora, aiding in fat breakdown, and boosting immunity by increasing the production of nitric oxides in cells, FOS increases the absorption of other nutrients in your body.

Aside from being rich in flavonoids, onions also possess anticancer and antioxidant properties.

Further, onions may benefit your cardiovascular system because they have antibiotic properties.

6. Leeks

Ahead of the leek comes from the same family as onions, garlic, and sweet potatoes, so they all offer similar health benefits.

Also, leeks are calcium-rich, loaded with antioxidants, and highly nutrient-rich. They also help metabolize fat thanks to their high inulin content.

Vitamin K is predominant in leeks, which aids in blood clotting. In fact, 89 grams of leek contain 42 mcg (35% of the daily value).

7. Asparagus

Another great source of prebiotics is asparagus, which is a popular vegetable.

You can improve your digestive health by eating this nutritious vegetable because it contains inulin, which keeps your blood sugar and insulin levels in balance.

Bifidobacteria and Lactobacillus are feed by inulin, which is also an important soluble fiber.

In vitro and animal studies show that asparagus also offers anti-inflammatory benefits due to its combination of fiber and antioxidants.

8. Bananas


More than just deliciously sweet, bananas are packed with vitamins, minerals, fiber, and inulin.

The resistant starch in unripe fruits, especially bananas, has prebiotic effects.

The banana is also a healthy snack. One medium banana is 105 calories and contains roughly 3 grams of fiber and 422 mg of potassium

9. Barley

Beer is made from barley, a popular cereal grain. Beta-glucan is found in 2–20 grams per 100 grams.

Alpha-glucan is a prebiotic fiber that is beneficial in the digestive tract because it increases the number of friendly bacteria.

A study has shown that barley's beta-glucan can reduce total and LDL (bad) cholesterol as well as reduce the risk of cardiovascular disease. Lowering blood sugar levels may also help reduce diabetes.

Researchers found that barley beta-glucan made mice lose weight by enhancing their insulin sensitivity and suppressing their appetite.

Furthermore, barley contains a lot of selenium. You get antioxidant benefits by taking this, and you boost your immune system at the same time. 

10. Oats

In addition to providing prebiotic benefits, whole oats are healthy grains. Their beta-glucan fibers are exceptionally high, as well as some resistant starch.

Researchers have linked beta-glucan from oats to:

  • healthy gut bacteria

  • lower LDL (bad) cholesterol

  • better blood sugar control

  • reduced cancer risk

In addition, it slows digestion, as well as helps control appetite.

11. Apples

Fiber is an important part of apples, making them tasty fruit. An apple's fiber content is mainly made up of pectin, a soluble type of fiber. Fruits like apples contain pectin, which is beneficial for improving gut health.

The effects of apple pectin on gut microbiota, inflammation, and fat storage areas have been proven in one study published in 2016.

By increasing the amount of butyrate, as well as reducing the population of harmful bacteria, pectin feeds beneficial gut bacteria.

Pectin benefits need to be explored more fully in people.

In research, apple juice has been found to improve heart health and reduce asthma, in addition to other health benefits.

12. Konjac root

An elephant yam, or konjac root, is a tuber — a vegetable that grows underground, like the potato.

The plant's benefits with regards to health have been known for centuries in Asia, not only for its use as a food supplement but as a health supplement as well.

Fiber derived from glucomannan is responsible for 70%-90% of the flour's viscosity, a highly viscous dietary fiber.

By encouraging helpful bacteria to grow in your colon, konjac glucomannan may ease constipation.

A study showed that glucomannan lowers blood cholesterol and helps with weight loss — all the while improving the metabolism of carbohydrates.

Konjac root is also used to make foods such as shirataki noodles. A glucomannan supplement can also be taken.

13. Cocoa

Theobroma cacao trees produce cocoa beans. Not only are they delicious and healthy, but they're also used to manufacture chocolate.

Adding cocoa powder to oatmeal, smoothies, yogurt, and other recipes is easy with cocoa powder, which is made by crushing cocoa beans and removing the fat or cocoa butter.

There are large amounts of polyphenols in cocoa, such as flavanols, that exert anti-inflammatory and antioxidant effects.

By reducing harmful bacteria, these compounds promote the growth of healthy bacteria in the gut.

It’s important to use this information with caution — despite the fact that cocoa products have been shown to reduce the risk of type 2 diabetes, most chocolate products contain high amounts of sugar.

14. Burdock root

Japanese people are very familiar with burdock root and have proven its health benefits.

100 grams (3.5 ounces) consists of 1.8 grams of fiber.

As a result of its high inulin and FOS content, burdock root supports the growth of healthy bacteria in the digestive tract.

In addition to phenols, burdock root has antioxidant properties as well.

15. Flaxseeds

The health benefits of flaxseeds are outstanding. They contain prebiotics as well.

By consuming flax seeds you can maintain healthy gut bacteria, maintain regular bowel movements, and reduce your dietary fat consumption.

Since they contain flaxseeds, which contain phenolic antioxidants, flaxseeds also have anti-cancer and antioxidant properties and regulate blood sugar levels.

16. Yacon root

Sweet potatoes are also rich in fiber, but yacon root is similar to it.

In particular, it has a high content of the prebiotics FOS and inulin.

Research demonstrates that inulin found in yacon:

  • improve gut bacteria

  • reduce constipation

  • enhance the immune system

  • improve mineral absorption

  • regulate blood fats

Yacon is a good source of antioxidant compounds as well.

17. Jicama root

Inulin, a prebiotic fiber found in jicama root, is very high in fiber and low in calories.

Studies on animals have corroborated the effects of jicama root on improving digestive health, increasing insulin sensitivity, and lowering blood glucose.

Vitamin C is also found in its very high concentration, so your immune system can be boosted if you have a cold. 

18. Wheat bran

The bran layer is actually an outer layer on the whole wheat grain. The prebiotics in this supplement is excellent. In addition to the Arabinoxylan oligosaccharides, it also contains a special type of fiber.

Research has shown that AXOS fiber from wheat bran can boost healthy Bifidobacteria (good bacteria) in the gut.

A three-week study in healthy adults found that increased consumption of wheat bran leads to higher levels of Bifidobacteria than a control group.

In another study, it was found that wheat bran could also relieve gas, cramping, and abdominal pain.

In addition to being anticancer, grains rich in AXOS are also antioxidative.

19. Seaweed

There are surprising health benefits to seaweed, marine algae form.

The versatile food is rich in prebiotics and can be used in dishes like sushi rolls, soups and stews, salads, supplements, and smoothies.

Seaweed is rich in vitamins, minerals, antioxidants, and polysaccharides, which play a role in benefitting the immune system.

Seaweed contains between 50 and 85% soluble fiber.

Research has shown that polysaccharides in seaweed can increase the production of short-chain fatty acids (SCFAs), which nourish the cells lining the gut.

There is still much need for research on seaweed's benefits.

conclusion

Foods high in prebiotic fiber are good for the digestive system.

You can increase friendly bacteria in your gut, promote your immune system, and even help with digestive problems.

In addition to improving metabolic health, prebiotic foods are also shown to prevent certain diseases.

To gain the full health benefits, consume these foods raw rather than cooked. Since cooking can alter their fiber content.

It is easy to find prebiotic foods that are right for yourself and your gut because you have a variety of choices.