With a variety of options available, you can take your time to find the best prebiotic foods for yourself and your gut. Slavin J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417–1435. https://doi.org/10.3390/nu5041417

The 19 Best Prebiotic Foods You Should Eat - Healthline

Building up a healthy colony of bacteria in your gut isn’t something that’s going to happen overnight. While the timeline can vary from person to person, most people start to notice some positive effects within two to three weeks of starting prebiotics. These compounds also help grow beneficial gut bacteria while reducing the growth of harmful bacteria ( 61). Prebiotics are types of fiber that feed your friendly gut bacteria, leading to all sorts of benefits. Here are 19 healthy foods rich in prebiotics. Apples are a delicious fruit with fiber. Pectin, a type of soluble fiber, accounts for much an apple’s total fiber content. The pectin in apples has prebiotic benefits.How long does it take for probiotics to work? That will depend on why you’re taking it, which probiotic you take, and the dosage you choose. READ MORE

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Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S. J., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods (Basel, Switzerland), 8(3), 92. https://doi.org/10.3390/foods8030092 Having said that, if you desire to boost your prebiotic intake through diet alone, here are some of the best foods to consume. National Institutes of Health. Office of Dietary Supplements. Dietary supplements: what you need to know. It’s worth noting that prebiotics occur in a number of foods, not just supplements. Some people are able to get the prebiotics they need simply from a sound diet, but even those of us who exercise smart nutrition may benefit from a more targeted selection of prebiotic strains. Gut bugs eat fibre. But which type of fibre, exactly? Working with the microbiome tests, we have learned that there are multiple types of exotic fibres required by your gut bugs, many contained in unfamiliar items like cassava root and tamarind seed. Who’s got time – or energy – to find, cook and and eat all those exotic elements into your diet?

A rich source of the prebiotic Arabinan. Quinoa is also one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is also rich in magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. Spirulina (7%) Prebiotics provided: Xylan, Galactan

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Many people look to prebiotics first and foremost to promote better digestive health…but did you know that better regulating the bacteria in your gut may also improve the quality of your skin? That’s the main selling point for Hum Skin Squad, a prebiotic that’s designed to help you clear up acne breakouts. There’s a lot of clinical research to show that the product is effective and that it’s an especially helpful addition to any woman’s dietary lineup. The fermentation of prebiotics produces short-chain fatty acids (SCFAs), including acetate, propionate, and butyrate. They play important roles in gut and metabolic health. Cleveland Clinic. (March 14, 2022). What Are Prebiotics and What Do They Do? https://health.clevelandclinic.org/what-are-prebiotics/ Prebiotics are essential to a healthy microbiome. In simple terms, they’re nutrients that get broken down by gut bacteria. Garlic acts as a prebiotic by promoting the growth of beneficial Bifidobacteria in the gut. It also helps prevent disease-promoting bacteria from growing ( 20).Beta-glucan is a prebiotic fiber that promotes the growth of friendly bacteria in your digestive tract ( 40, 41, 42). Barley is a popular cereal grain and is used to make beer. It contains 2–20 grams of beta-glucan per 100 grams ( 39). Clinical trials exploring the effects of prebiotic supplements on knee osteoarthritis, obesity, allergies, multiple sclerosis, type 1 diabetes, atopic dermatitis, and more are currently underway ( 22, 23). Summary Cocoa beans are actually seeds from the Theobrama cacao tree. Not only are they used to make chocolate, but they’re delicious and healthy.

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Ingredients: Lactobacillus acidophilus, bifidobacterium lactis, lactobacillus plantarum, lactobacillus parasecei, marine polysaccharide complex, fructooligosaccharide

Types of prebiotics to consider

Onions are also rich in the flavonoid quercetin, which gives onions antioxidant and anticancer properties ( 24). FOS strengthens gut flora, helps with fat breakdown, and boosts your immune system by increasing nitric oxide production in cells ( 22, 24).