Prebiotic foods: 5 tasty foods to add to your plate

Key Points

• Prebiotics are a form of dietary fibre that feed the ‘good’ bacteria in your gut.
• Prebiotic foods include fruits, vegetables, legumes, nuts, seeds and oats.
• Sourcing prebiotics from your diet first is important, but there are also prebiotics supplements available to supplement your diet.

The importance of gut health in overall health outcomes is the subject of extensive and ongoing research. And what that research is revealing is that our gut microbiome has the potential to affect various organs in our body. 

The role of prebiotics in gut health has been studied for decades and there is growing research to show that prebiotic foods have a role to play in gut health. So, to help with your dietary choices, we’ve compiled a list of five foods that are great natural sources of prebiotics.

What are prebiotic foods and why are they important?

Prebiotics are a form of fibre that pass into the large intestine undigested, and once there, encourage the development of ‘good’ bacteria. This good bacteria can improve health by supplying the body with essential nutrients, aiding digestion, synthesising vitamin K and supporting enteric nerve function, which helps the gastrointestinal tract to function correctly. 

Since first being defined in the 1990s, there has been a lot of interest in prebiotics. There is also mounting evidence that prebiotics may help with maintaining a healthy weight and reduce bowel disorders such as medically diagnosed irritable bowel syndrome. Prebiotics may also help with blood glucose levels and assist in mineral absorption. 

The good news is there are many foods that are naturally high in prebiotics. So what are they?

Mexican food like tacos and burritos containing beans and legumes is a tasty way to eat prebiotics

Prebiotic foods: 5 of the best

1. Jerusalem artichokes 

This root vegetable has numerous prebiotic compounds, so it is a good choice if you want to introduce more prebiotics into your diet. Boosting your intake of all vegetables, including garlic, leek, onion and cabbage, will also benefit  your overall health.

2. Nectarines 

Nectarines and other fruits such as pears, blueberries and watermelons are high in prebiotic compounds. Most fruits, including dried fruits such as dates and figs, are high in fibre and nutrients, so they are an important part of a healthy diet.

3. Chickpeas

Like other legumes such as lentils and beans, chickpeas contain nutrients, protein and prebiotic carbohydrates that may help regulate healthy gut bacteria. Navy beans, kidney beans and black beans are also good choices. Incorporate legumes into Mexican-inspired dishes, casseroles or fresh salads. 

4. Nuts and seeds

An easy daily snack rich in nutrients and fibre, nuts such as cashews, pistachios and almonds are also high in polyphenols, which may have a prebiotic effect to help regulate the gut microbiome, potentially reducing inflammation and other gastrointestinal problems. 

5. Oats

Oats are high in beta-glucan, a water-soluble prebiotic that can potentially lower cholesterol while supporting the growth of good gut bacteria. Include oats in breakfast recipes and fresh baked items such as wholesome cookies and muffins. 

Eating well is always best, but you can also buy prebiotics supplements if you need a boost

Prebiotic foods versus prebiotic supplements – which is best?

Keen to introduce more prebiotics into your diet? Our Healthylife health experts’ advice is to always choose fresh foods high in prebiotics. 

There is also evidence that prebiotics supplements may increase your prebiotic intake and support gut health.

A happy gut is important for good health and prebiotics foods can help support overall gut health

Take time to look after your gut health

Research is continuing to shed light on the importance of gut health, and it seems a healthy gut microbiome may have the potential to affect the function of the entire body. The role of prebiotics and probiotics in supporting our overall wellbeing is also the subject of ongoing research.

Visit your healthcare professional for tailored advice on how prebiotics may improve your wellbeing.

Related:

• What are the worst foods for gut health? 
• Are bananas good for gut health? Here’s what the science says 
• The interesting link between alcohol and gut health

Reviewed by Healthylife health experts October 2023.