The 7 Best Prebiotic Foods To Nourish Your Gut

With the booming recognition of all things gut health, words like probiotics, prebiotics, synbiotics, and postbiotics (oh boy!) are thrown around like we all have an advanced degree in microbiology. And while we may recognize words ending in biotics as relating to the gut microbiome, each one is distinctly different. 

Prebiotics refer to a specific type of fiber that only beneficial microorganisms in the gut (like bacteria and yeasts) are able to ferment or feed on. That's right, bacteria species that are deemed problematic to health aren't able to join in on the feast. 

Therefore, prebiotics help improve the balance of good to bad bacteria1, contributing to a healthier gut microbiome as a whole. 

What's more is that the fermentation process2 also produces nutrients like short-chain fatty acids or SCFAs (including butyrate) that help strengthen the gut lining3 and enhance immunity. 

Now, not all fibrous foods are prebiotics. Only certain foods contain types of fiber that research shows meet the criteria outlined above. And most of the time, prebiotic fibers are also soluble fibers (meaning they swell and form a gel-like substance in the gut).

Chicory root is a woody, hardy herb. The prebiotic fiber inulin comprises an impressive 68% of the fiber4 from fresh chicory root. 

Research shows that consumption of inulin is linked to improved digestion and bowel movements5 and supports healthy cholesterol and blood sugar levels. 

There are about 5 grams of fiber (called guar fiber or guar bean fiber) in a 1-cup serving that's concentrated in the beans.

Guar fiber can be extracted from these plants and has been extensively studied as a dietary supplement. Studies show that this fiber can help improve regularity6, promote SCFA production7 (more so than other prebiotic fibers), support healthy cholesterol levels8, and improve appetite control and satiety9.* 

While guar beans are a versatile food and can be steamed, roasted, added to stir-fries, or even dried, they're not the most readily available food. 

If you're looking for a convenient way to up your guar fiber intake, look no further than mindbodygreen's organic fiber potency+. 

Yes, dandelions are edible and the greens are packed with vitamins (A, C, E, and K), calcium, iron, magnesium, and prebiotic fiber. 

Like chicory root, the fiber in dandelion greens is mainly inulin. What's interesting, though, is that the fiber content of the plant may vary by season. Some data indicate inulin may be much lower during spring10 than the fall. 

Although tiny, chia seeds are bursting with fiber. In fact, the fiber content of chia seeds outdoes that of cereals, dried fruits, and nuts. There are 4 grams of fiber in 1 tablespoon11 (compared to 4 grams in ½ cup of dried oats12).

Dry chia seeds are small, hard, and round. But when they're soaked in a liquid, they produce a transparent gel full of soluble fiber. This chia mucilage (more appetizing than it sounds) can help spur the growth of good bacteria13 in the gut and may even help the absorption of minerals like zinc and iron. 

Garlic offers a type of prebiotic fiber called fructooligosaccharides, accounting for 75% of its dry weight. 

Oats are maybe the most thought-of fibrous food. In a ½-cup serving of dry oats, they provide around 2 grams of prebiotic soluble fiber from beta-glucans. 

Also called sunchokes, Jerusalem artichokes17 are root vegetables (from a sunflower-looking plant) that are another natural source of inulin. 

Notice something about this list? Even the foods that have prebiotics don't offer a shocking amount per serving. And many of these foods may not be a part of your daily, weekly, or monthly grocery haul. 

While prioritizing a diverse range of plant-based foods can help you reach the daily recommended amount of fiber (between 25 and 38 grams), you may still fall short of that goal18, let alone get a meaningful amount of prebiotics. 

If you're really looking to reap the benefits of prebiotics (and if you truly want to optimize your gut health and balance your gut microbiome), a high-quality prebiotic supplement should be on your radar.