The Top 10 Prebiotic Foods Worth Adding to Your Diet, According to a Dietitian

You may already be familiar with probiotics, which have become popular in the world of wellness. But what about prebiotics? They’re just as important for the health of your intestinal system (your gut) and your health overall. 

Many foods contain prebiotics, so it’s likely you’re already eating some prebiotic foods every day. Read on to learn which foods naturally contain prebiotics — and which are the best prebiotic foods to include in your diet.

What are prebiotics?

Prebiotics are indigestible fibers from carbohydrates. They help the healthy bacteria in your gut to do their job. Think of prebiotics as the “food” or “fuel” for the healthy bacteria in your gut, known as “gut flora.” By helping these healthy bacteria thrive, prebiotics play a crucial role in gut health. 

So, probiotics are foods or supplements that add “good” bacteria to the gut, and prebiotics are the fibers that nourish that good bacteria and support their growth.

Foods that are high in prebiotics are usually also high in fiber, such as:

• Legumes

• Whole grains

• Fruits and vegetables

• Nuts and seeds

However, not all dietary fiber works as prebiotics. Prebiotics are specific types of dietary fiber, such as: 

• Inulin

• Pectin

• Resistant starch 

• Beta-glucan

• Psyllium husk

• Fructooligosaccharides (FOS)

• Galacto-oligosaccharides (GOS)

Why should you include prebiotic foods in your diet?

Prebiotics support a healthy balance of bacteria in your gut. This supports your digestion. But that's not all that prebiotics do.

EXPERT PICKS: WHAT TO READ NEXT

• The best probiotic foods for gut health: Foods with probiotics include yogurt, tempeh, and kombucha. And there are plenty more probiotic-rich foods you can add to your diet.

• Good vs. bad bacteria: Your gut contains a lot of bacteria. Learn about the different kinds of bacteria in your gut, and the best ways to keep your gut healthy.

• Prebiotics vs. probiotics: Prebiotics act as fuel for probiotics and increase their effectiveness. Learn how the two work together in your body.

Once they reach the large intestine, prebiotics are fermented. This produces short-chain fatty acids (SCFAs). These SCFAs travel throughout your body and provide health benefits, including:

• Regulating blood sugar 

• Supporting immune health

• Improving calcium absorption 

• Fighting intestinal inflammation

• Reducing the risk of colon cancer

• Contributing to fullness after a meal

• Improving mood

10 of the best prebiotic foods

Wondering which foods naturally contain prebiotics? Here are 10 prebiotic foods to add to your diet.

1. Onions

The American Society for Nutrition (ASN) includes onions in their top-five list of foods highest in prebiotics. According to ASN, even a small amount of onion provides a hefty dose of prebiotic fiber.

Onions can help your health in other ways, too. For example, onions contain sulfur compounds, which may help reduce the risk of some cancers. And onions contain quercetin, a plant pigment that may have antibacterial properties. Quercetin is also a natural antihistamine, meaning that it may help allergy symptoms. 

2. Oats and oatmeal

The main prebiotic fiber in oats is beta-glucan, a soluble fiber that can help with both diarrhea and constipation. Beta-glucan also helps maintain blood sugar and cholesterol levels. And the protein and fiber in oats may support weight loss by increasing fullness, decreasing appetite, and reducing overall calorie intake. 

There are several types of oats, but steel-cut oats have the most fiber. Steel-cut oats also have the lowest glycemic index (GI), meaning they won’t cause your blood sugar to rise quickly. 

3. Honey

Certain types of honey have prebiotic properties. Some honey may reduce the presence of harmful gut bacteria that can cause infection, such as Salmonella and E. coli. And honey may also stimulate the growth of beneficial species, like Lactobacillus. 

If you’re looking for honey that contains prebiotics, try manuka, clover, or acacia. 

Honey also has antioxidant, antibacterial, and anti-inflammatory properties. This can make it a great sweetener to swap in for white sugar. 

4. Garlic

Garlic has more to offer than its robust flavor. It’s also excellent for gut health. As with all prebiotics, the prebiotics in garlic help feed the probiotics in your digestive tract. And research suggests that there are benefits to using garlic alongside certain probiotics, such as Lactobacillus acidophillus. When you use prebiotics and probiotics together like this, it’s called a synbiotic. Synbiotics pair certain prebiotics and probiotics together for greater health benefits. 

Garlic also has natural antimicrobial properties. This means it can kill or slow the growth of microorganisms that might make you sick. 

5. Jerusalem artichokes

Despite their name, Jerusalem artichokes (also called sunchokes) aren’t artichokes at all; they’re a root vegetable. You can use them raw in salads or other dishes. You can also bake, mash, roast, or sauté them as you would potatoes. In addition to providing prebiotics, sunchokes contain a good amount of iron, potassium, and B vitamins. 

6. Bananas

Approximately 60% to 80% of the carbohydrates in bananas come from prebiotic fibers. Bananas with a greenish peel (less ripe) contain more prebiotic fibers and less sugar. So, next time you’re reaching for a banana, grab a less-ripe one if you want to maximize prebiotics. It won’t taste as sweet as a yellow banana, but it may provide more benefits for your health.

Bananas are also a great source of potassium, which is excellent for your heart health. 

7. Flaxseeds

Flaxseeds are more than just a good source of prebiotics. They also provide essential nutrients, including protein, fiber, antioxidants, and omega-3 fatty acids. So, there are many reasons to enjoy these tiny-but-mighty seeds. Try using ground flaxseeds in smoothies, baked goods, and oatmeal.

8. Apples

Apples contain a type of prebiotic fiber called pectin. Pectin helps reduce cholesterol levels and improve inflammation. 

The many other nutrients in apples are linked to a reduced risk of cancer, heart disease, and Type 2 diabetes. And apples may support weight loss thanks to their fiber, water, and antioxidant content. If that’s not enough, the skin of apples also contains quercetin, which has potential antibacterial and antihistamine properties. 

9. Leeks

Leeks are a relative of onions and garlic. Like onions and garlic, leeks contain sulfur compounds with anticancer and antimicrobial properties. Leeks may also have benefits for blood sugar and cholesterol. 

10. Legumes

Legumes include beans, peas, chickpeas, and lentils. These contain various types of prebiotics, including resistant starch.

An excellent source of plant-based protein, legumes also contain several vitamins and minerals, including iron and folate. And they also provide plenty of (non-prebiotic) dietary fiber. So, legumes benefit your health in multiple ways. 

Quiz: What foods are good for your gut?

Can you have too many prebiotic foods in your diet?

There’s no official guideline for how many prebiotics you should have in your diet. So, there’s no clear definition of “too much.” 

The International Scientific Association for Probiotics and Prebiotics (ISAPP) recommends getting about 5 g of prebiotics daily. But, since the amount of prebiotics isn’t listed on a food label, there’s no way to know exactly how much you’re getting. 

As with any type of fiber, consuming excessive amounts of prebiotics can cause digestive discomfort and may lead to side effects, including:

• Gas

• Bloating

• Abdominal pain or cramping

• Nausea

To avoid possible side effects, slowly increase the amount of prebiotic foods you eat, instead of adding a lot all at once. See how your body adapts, and adjust from there. Drinking plenty of water may also help minimize side effects. 

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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