8 Prebiotic Foods to Add to Your Diet for Better Gut Health

You’ve probably heard of eating more probioticslive microorganisms that control gut health, but have you heard of eating more prebiotics, the food by those microorganisms? We chatted with experts to break down what prebiotics are, why you need them, and what the best prebiotic foods are to support your gut.

Why do we need to eat for gut health?

The foods we eat have a huge impact on our overall gut health, explains Rachael Hartley, RDauthor of gentle nutrition. “Just eating alone and having food in your stomach triggers a cascade of muscular contractions that move food through your gut,” she explains. First, protein, fat, and carbohydrates trigger the release of digestive enzymes that break food down into smaller and smaller pieces. Some parts are absorbed for energy, and the rest is left to contribute to the gut microbiome, the community of organisms that live in the gut, says Hartley.

The health of our microbiome affects our mental health, immunity and risk of chronic disease, he adds, and the food we eat can have an effect on our stool and the speed at which food moves through the gut.

What are prebiotics?

In fact, there is a big difference between prebiotics and probiotics. While probiotics, like yogurt or miso, are foods fortified with good gut microflora, prebiotics are foods that have the nutrients to feed that gut microflora, he explains. Sunny Jain, MDgastroenterologist and solar genomics founder.

These foods contain indigestible dietary fibers that the human body cannot break down and absorb through the intestinal tract like other minerals and vitamins. So the good gut microbes work to metabolize and ferment those prebiotic fibers, which ultimately benefit us and our gut health, she adds. The compounds strengthen the colon wall, boost the immune system and may reduce the risk of colon cancer, says Hartley.

“To be clear, the purpose of a prebiotic food is not to provide nutrition for you and your physiology, but rather for your commensal gut microbes and microphysiology, which is loosely referred to as gut health,” says Dr. Jain. “By feeding these beneficial gut microflora, we, the hosts, benefit from the molecules they release in our gut, such as short-chain fatty acids. If you don’t feed your good gut bugs the prebiotics they need, you can end up with leaky gut.”

So you might be thinking that the highest calorie food is the best to feed your gut, right? Well not so much. Dr. Jain explains that your gut contains both good and bad microbes, and inflammatory foods like fried foods or high-glycemic foods with simple sugars or high-fructose corn syrup actually serve as food for harmful microbes of the intestine. Instead, opt for high-fiber foods packed with gut-boosting benefits.

Though Samer Berry, MDmedical director of Health Oshi points out that it is important to remember other factors such as genetics, lifestyle choices and environmental influences when it comes to our gut health, diet is a factor that they can control. These are the best prebiotic foods for gut health to add to your diet.

Best Prebiotic Foods for Gut Health

legumes

Lentils, legumes, and beans all fall under the legume umbrella and each provide vital prebiotics for the gut. lentils for example, not only do they come with manganese, potassium, folic acid, and iron, but they have a huge 16 grams of fiber per cup, which can help with digestion and gastrointestinal health. Additionally, lentils offer resistant starch that is not digested by the small intestine but can be fermented by gut bacteria, explains Dr. Berry.

green leafy vegetables

Your salad may be helping your gut. green leafy vegetables like kale bring fiber, folate, and B vitamins to your plate in addition to vitamin C, and research suggests that green leafy vegetables may increase the growth of healthy gut bacteria.

Whole grains

Due to the high fiber content in 100% whole-grain foods, such as brown rice, whole-grain bread and whole-grain pasta, they act as prebiotics in the gut, he explains. Nicole Lindel, RDN. And while we love all whole grains, oatmeal, in particular, may contain prebiotics. A bowl of plain oatmeal with fresh fruit and nut butter has soluble fiber and vitamin E that work to boost immunity and keep things moving in the gut. Dr. Berry adds that bacteria in the gut work to ferment the soluble fiber found in oats, which can lead to beneficial short-chain fatty acids in the colon and can potentially lower LDL cholesterol.

Jerusalem artichokes

sometimes also called sun shocks, these tubers are rich in vitamins, potassium, iron and fiber. But they are best known for the high amounts of prebiotic fiber present, which can help support health, glucose control, weight management, and overall health. Dr. Berry notes that Jerusalem artichokes are also a high-FODMAP (fermentable oligo-di-mono-saccharides and polyols) food. These foods are poorly absorbed in the small intestine and are often rapidly fermented in the large intestine, he explains. Many people benefit from these foods, as they support a healthy gut microbiome and provide prebiotics, but others are sensitive and can cause gastrointestinal upset, he warns.

Onions, leeks, garlic and chives

You may hear about this group in reference to a low FODMAP diet too, along with dozens of other fruits, vegetables, and sugars. But, for those who don’t experience GI issues with these foods, they can provide some much-needed prebiotics. Also, Garlic Contains antioxidants, vitamin C, selenium and spring onions they have antioxidants that can prevent inflammation, more fiber than you’d expect (5% of the RDA), and a good amount of vitamin C.

Lion teeth

Packed with fiber from inulin, dandelion leaves have been shown to reduce constipation, boost the immune system, offer anti-inflammatory properties, and increase good gut bacteria. If you’ve never tried green, give this one Sautéed Dandelion Toast recipe a try.

Chicory

Related to the dandelion family, research has found that chicory is rich in the prebiotic inulin fiber, which can improve digestive and intestinal function and relieve constipation. Dr. Berry notes that chicory root is often added to processed foods like fiber bars, gluten-free foods, and some cereals. Although this is used to increase fiber content and naturally sweeten products, the ingredient can sometimes cause unwanted gastrointestinal discomfort in some people.

Cabbage

Similar to the benefits of other vegetables such as broccoli and green leafy vegetables, cabbage it has a high amount of fiber, vitamin K, vitamin A and iron. Research Cabbage (specifically raw cabbage) has been shown to deliver prebiotics to the gut that can improve gut health.