Prebiotics are types of dietary fiber that the human body cannot digest, but they serve as “food” for beneficial gut bacteria, such as Bifidobacteria and Lactobacilli. These microbes play a key role in maintaining a healthy digestive balance, supporting normal bowel function, strengthening the immune system, and promoting overall health.
Natural Foods Rich in Prebiotics
Vegetables and plants with special types of fiber
- Garlic
- Onion
- Shallot / Leek
- Asparagus
- Artichokes (especially Jerusalem artichoke)
- Chicory root – an excellent source of inulin
- Okra
- Beetroot
Certain fruits
- Bananas (especially unripe or green) – contain resistant starch and inulin
- Apples – rich in pectin, a soluble fiber
Whole grains and seeds
- Oats – contain beta-glucan and resistant starch*
- Barley
- Flaxseed
- Wheat bran
* Resistant starch is a type of carbohydrate that doesn’t get digested in your small intestine. Instead, it ferments in your large intestine and feeds “good” gut bacteria.
Legumes – high in fiber and galacto-oligosaccharides (GOS)
- Red beans, black beans, mung beans, lentils
- Chickpeas
Cooked and cooled foods
When you cook certain foods and then let them cool, they form resistant starch, a different kind of prebiotic, such as:
- Cooled rice
- Cooled potatoes
- Cooled pasta
Tips for Consuming Prebiotics
- Start with small amounts and gradually increase intake to avoid bloating or gas.
- Individuals with Irritable Bowel Syndrome (IBS) should be cautious with high-FODMAP foods, as some prebiotics fall into this category and may trigger symptoms.
Sample Meals Rich in Prebiotics
Asparagus and Chickpea Salad
Ingredients:
- Asparagus (inulin)
- Boiled chickpeas (GOS)
- Sliced shallots
- Cherry tomatoes
- Olive oil + lemon juice
Promotes bowel movements and nourishes good gut microbes.
Yogurt with Green Banana and Oats
Ingredients:
- Green banana (resistant starch, inulin)
- Oats (beta-glucan)
- Ground flaxseed
- Yogurt (source of probiotics)
A filling breakfast or snack that’s great for gut health.
French Onion Soup
Ingredients:
- Caramelized onions (inulin)
- Garlic
- Vegetable broth
- Whole wheat bread
Limit the cheese if you’re watching your weight or prone to bloating.
Cold Brown Rice with Mixed Beans
Ingredients:
- Cooked and cooled brown rice (resistant starch)
- Boiled red or black beans
- Cucumber + coriander + shallots + lime juice
Refreshing and light – perfect for hot weather and supporting gut flora.
Roasted Sweet Potatoes with Mixed Vegetables
Ingredients:
- Sweet potatoes (resistant starch if cooled before eating)
- Asparagus
- Onion + garlic
- Pumpkin seeds or flaxseeds
Roast lightly with olive oil – tasty and packed with prebiotic benefits.
Author :
Dr. Apakorn Poltien, Medical Technologist
