15 Best Prebiotic Foods for Digestive Health

As a woman when it comes to adding a little bit of prebiotic fiber to your diet, you might be wondering which foods are best. After all, there are so many different choices! Fortunately, you’ll want to keep reading because we’ve compiled a list of the best prebiotic foods you need to eat.

Prebiotics are indigestible molecules present in foods beneficial for healthy gut bacteria. There are several different types of prebiotics, but a large percentage come from foods containing higher levels of certain carbohydrates. Including these foods in your diet helps with digestive issues, promoting a healthier gut microbiome.

Garlic and onion

Garlic, which is most often used as a flavor for meals, has a considerable influence on your body due to its antioxidants. Garlic has can also be used to treat various infections due to its active compounds allicin. Garlic is high in prebiotics, which helps prevent bacteria from invading our digestive tract and strengthen the absorption of nutrients. Garlic includes a lot of inulin, which has been connected to more substantial immune function and metabolism.

garlic and onion prebiotic foods

Consumption of garlic daily may aid in preventing chronic diseases such as cancer, cardiac disease, diabetes, and high blood pressure.

Onions on the other hand are a popular component in many dishes, whether raw or cooked are known as part of prebiotic food. They have solid antioxidant features, which may slow the progression of metabolic troubles and therapeutic interventions. They are high in inulin, just like garlic. They also contain some sulfur compounds that improve gut health and immune function.


Beans provide proteins at high levels and are also an excellent source of fiber. Fiber helps make it easier to pass and bulk up your stool. The advantages of beans are that they are super filling. Even though they aren’t primarily loaded with fat, they are still nutrient-rich and satiating.

You should consider purchasing beans in bulk and storing them in your pantry if you’re on a budget. That way, you’ll be able to cook them quickly without buying new spices or ingredients. You can even freeze beans for an even lower price.


Nuts are a source of vitamins, minerals, healthy fats, fiber, and protein. They are also a good source of resistant starch, a prebiotic fiber.

eating buts for prebiotic benefits

Nuts are also easy to incorporate into almost any diet because they are eaten nearly every time. If you don’t like nuts in the morning, you can eat some at lunch. If you don’t like nuts for lunch either, you can snack on them throughout the day without feeling guilty.

Here are some of the nuts highlights on gut benefits

  • Almonds contain high prebiotic levels, which help boost our digestive tract. In addition, they contain minerals, protein, vitamins, and fiber.
  • Pistachio nuts consumption may raise the number of bacteria that produce helpful fatty acids. While the fiber in hazelnuts keeps our gut vigilance and healthy.
  • Chestnuts are high in magnesium, fiber, zinc, and tannins. These components are essential in improving gut and gut health and also helping prevent and maintain bowel problems.


Berries are a great prebiotic food because they are high in fiber and water. A cup of blackberries or raspberries contains about as much fiber as a bowl of oatmeal does. Blueberries can reduce swelling in your gut by enabling the growth of good bacteria.

Fruits high in water also have the potential to become a liquid which can also help with digestive issues. Water-rich fruits, such as blackberries and raspberries, are straightforward to digest.


Yogurt is the perfect solution if you are looking for a healthy snack or a quick dessert. However, consider taking plain, unflavored yogurt since it has a lot of health benefits.

Yogurt is a dairy product fermented to produce lactic acid that can boost digestive health by adding good bacteria to your gut. The prebiotics in yogurt can also help with various digestive issues, such as gas and bloating.

Green peas

green peas prebiotic fiberPeas are high in dietary fiber and are generally consumed as a carbohydrate vegetable. These fibers aid in adding mass and the mobility of food through the digestive tract, bringing down fatty acids, balancing blood sugars, and sustaining healthy gut flora.

Green peas are a favorite vegetable and very nutritional, with plenty of protein and fiber. They also help shield your body against certain chronic conditions, like heart disease and cancer.


Seaweed is a good source of iodine which is difficult to obtain in the daily intake, but it is a valuable source of prebiotic fiber. Seaweed contains 50percent moisture fiber which might also suppress the growth of disease-causing bacteria. They consist of dissolved and insoluble fiber and higher vitamins A, B1, B12, C, D, and E.

Seaweed usually comes in various forms, including Wakame, Kombu, Nori, Hijiki, Umibudo, and Kelp, all edible seaweeds.

Dark Leafy Greens, artichoke

These are rich in minerals, vitamins, and antioxidants that can help promote your overall health. Some of the best prebiotic foods are also rich in these nutrients, including kale, Swiss chard, spinach, and asparagus.

Dark leafy greens also have a higher concentration of fiber, which can help create a digestive environment in your gut conducive to healthy bacteria. They also include artichoke carbohydrates which are inulin Instead of starch. They are the same as potatoes and can be eaten fresh or boiled. Asparagus shoots are also high in protein and fiber and calcium, riboflavin, niacin, potassium, phosphorus, vitamin A, and C.


Oats are recognized as a great source of dietary fiber which can help to make your digestive system function more effectively. Oats Fiber also has the potential to bulk up your stools, making them softer and easier to pass.

Oats can be made in many different flavors and ingredients allowing you to create a nutritious and filling snack that’s perfect for easing digestive issues. If you try to add oatmeal to your daily intake, you should do so progressively to boost fiber intake and minimize the chances of bloating and gas. And also, stay hydrated.

Dried Fruit

Dried fruit is a great prebiotic food because it’s naturally high in sugar. Sugar is a known prebiotic and promotes the growth of good bacteria in the gut.

dried fruit prebiotics

Dried fruit is may be high in sugar, but it’s also naturally low in calories and fat. As a result, you can eat dried fruit in moderation without worrying too much about packing on pounds.


Fish is one of the best protein sources available. It’s also an excellent source of omega-3 fatty acids, which have been shown to promote gut health. These nutrients promote a healthy gut microbiome, but they can also help reduce inflammation. Chronic inflammation is linked to various health conditions, including digestive diseases.


Apples contain a significant amount of prebiotics as they have high levels of pectins, a type of starch that humans cannot digest. They assist in balancing the gut bacteria, reducing inflammation, and strengthening the body’s immune system. Do not peel the apple skin since it is where a lot of the fiber is preserved.


Bananas are a common fruit high in nutrients and carbohydrates. They’re ideal for a light snack during the day, convenient, and have a substantial in prebiotics which is beneficial to gut health.

Adding unripe bananas to your meal plan can increase insulin metabolic activity and weight maintenance, limit digestive problems, and reduce the intensity of diabetics.

Chocolate powder

You may have heard about the perks of drinking chocolate from now and then. However, Raw chocolate consists of a high concentration of antioxidants and prebiotics.

chocolate powder as a prebiotic

You can also include them in your milkshakes or even baked products. Consuming s Low doses of dark chocolate may benefit your health by overcoming oxidative stress effects and sustaining the healthy bacteria in your gut floral.

Dark chocolate benefits gut health by incorporating polyphenols, which are oxidative molecules that aid in the growth of beneficial microbes in the intestine.

Cabbage and Sweet Potatoes

Cabbage is typical and ordinary-looking green, but it is my favorite meal combination. I prefer to use it in uncooked slaw salads or fry in medium heat. Cabbage is an excellent source of fiber and consists of different tasty kinds you could choose according to your needs.

A delectable beef and steamed cabbage top my list of new favorite evening meal options. Cabbage goes hand in hand with everything, and you can also consume it raw, depending on your preferences.

Sweet potatoes include high fiber levels, which helps to prevent colorectal cancer. The generated fiber reaches the colon, where it supports a healthy gut microbiome.

Purple sweet potatoes contain antioxidants that boost the growth of beneficial gut bacteria and aid in sustaining a healthy digestive system. To facilitate the number of starch, try and cook your sweet potatoes in coconut oil, then eat them while cold.


Eating a variety of prebiotic foods every day can help to promote a healthy gut microbiome and promote digestive health. If you’re having digestive issues, including some of the best prebiotic foods in your diet could be what you need to get your gut feeling good again. There’s a lot to select considering what you can acquire easier. Try to include a few different options each day to get a feel for what helps promote a healthy gut microbiome.

Generally, these are just a few highlights of the many prebiotic foods available. This list is meant to get you started to find your own best solutions.