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What prebiotic foods should people eat?

Prebiotics are natural fibers and sugars which stimulate the good bacteria in the gut. Many prebiotic foods are ideal for eating vegans and humans on other diets. Such products include almonds, chicory, chickpeas and garlic.

Prebiotics assist in the growth of beneficial bacteria in the gut. They work to improve health with probiotics, that are healthy bacteria or yeasts. To date, most work has concentrated on probiotics around gut health, with prebiotics being a fairly recent focus field.

Further work is needed to discover all of the prebiotics’ health benefits, but they are likely to be a valuable dietary component.

Many of the most well-known prebiotic sources are ideal for vegans. This article discusses 19 of those foods, including vegetables , legumes, fruits, nuts , and seeds.


Vegetables with a high prebiotic content include:

1. Chicory

Chicory root is high in inulin, a prebiotic fiber which makes it a rich prebiotic source.

The root of chicory also improves digestion, has antioxidant properties and can relieve constipation.

2. Jerusalem artichokes

Jerusalem artichokes
Jerusalem artichokes are a source of fiber and prebiotics.

Artichokes are fibre-high and carbohydrate-low.

You have a low Glycemic Index ( GI), which helps to maintain stable levels of blood sugar.

Artichokes in Jerusalem contain around 1.6 grams ( g) of dietary fiber per 100 g.

Eating this fibrous vegetable will make the amount of good bacteria in the gut increase.

3. Garlic

Garlic is another source of prebiotics which promotes the growth of beneficial gut bacteria and prevents the multiplication of harmful bacteria.

Garlic is a healthy food that should be included in your diet. In 100 g of garlic, there are:

  • 1.235 milligrams (mg) of vitamin B-6
  • 2.1 g of fiber

4. Onions, shallots, and spring onions

Onions, shallots and spring-onions all belong to the same vegetable family.

Besides being a good source of prebiotics, these foods also aid digestion, activate beneficial gut bacteria and have antioxidant properties

5. Leeks

Leeks are another member of the onion family that can help people boost their prebiotic intake.

They contain 1.8 g of fiber in every 100 g.

6. Savoy cabbage

Savoy cabbage contains vitamins B and C, and is an excellent source of prebiotics that occur naturally, making it healthy for the gut.

Raw savoy cabbage has a fiber content of 3.1 g per 100 g.


Legumes are the fruits or seeds of plants from a specific family. Legumes with a high prebiotic content include:

7. Chickpeas

Chickpeas are a good food choice for people looking to increase their prebiotic intake.

They contain 12.2 g of fiber per 100 g.

Chickpeas are also rich in protein, iron, and B vitamins.

8. Lentils

Pink or red lentils are filling, easy to digest, and very healthful.

They are a rich source of fiber, containing 10.8 g per 100 g, and help stimulate beneficial bacteria as well as aid digestion.

9. Red kidney beans, baked beans, and soybeans

Red kidney beans are easy to include in a range of meals.
Red kidney beans are easy to include in a range of meals.

Beans are another kind of food which can improve healthy bacteria in the gut.

Beans are rich in protein, and are an excellent potassium source.

The beans’ nutritious value makes them a perfect staple food they need to consume daily.

Such legumes are also fibre-rich. For example , red kidney beans contain 15.2 g of fibre per 100 g.


Fruits with a high prebiotic content include:

10. Bananas

Bananas are beneficial for the gut and contain natural fibers which help to increase good bacteria and reduce bloating.

They offer 2.6 g of fiber per 100 g.

11. Custard apples

Custard apples have antioxidant properties that make them beneficial to the health of the heart and brain, which can help minimize cholesterol.

A prebiotic properties come from a naturally occurring fiber, which fills a person’s gut with the right bacteria and helps fend off the bad bacteria.

12. Watermelon

Watermelon is another fruit which contains prebiotics and which can feed the good bacteria in the stomach of a individual. The watermelon content is high and this fruit is also perfect for hydration.

13. Grapefruit

Citrusy grapefruit is another great choice for vegans looking to consume prebiotic foods. Grapefruit’s high fiber content makes it good for the health of the gut, and is also rich in vitamins A and C.

Cereal grains

Several cereal grains also have a high prebiotic content, including:

14. Bran

Bran contains fiber that feeds beneficial gut bacteria.

Bran also promotes regular bowel movements and may reduce cholesterol.

15. Barley

Barley is an immune-boosting, antioxidant powerhouse and an excellent source of prebiotic fiber.

Raw barley contains 15.6 g of fiber per 100 g.

16. Oats

Oats are a good alternative for vegans due to their antioxidant and anti-inflammatory properties, because they provide a variety of health benefits.

Raw oats contain 15.4 g of fiber per 100 g.

Nuts and seeds

Nuts and seeds with a high prebiotic content include:

17. Almonds

Almonds are popular as a healthful snack food.
Almonds are popular as a healthful snack food.

Almonds are rich in dietary fiber, and a strong prebiotic source.

They produce 12.5 g per 100 g of fiber.

Almonds can add texture and flavor to a variety of hot and cold dishes

Almonds are also a good source of calcium for vegans, in addition to their fiber content.

18. Pistachio nuts

Pistachio nuts contain high amounts of protein, fibre, vitamins and minerals from vegetables. They are an excellent source of vegan prebiotics and can help to promote healthy bacteria in the gut.

19. Flaxseeds

Flaxseeds are a flexible seed which can be used in several dishes.

These contain large quantities of fiber that help sustain well being in the gut and keep the digestive system working smooth.


People who wish to boost their prebiotic intake can do so by:

  • eating high-fiber breakfast cereals with added nuts and seeds
  • eating whole-grain bread
  • snacking on fruits, nuts, and seeds
  • adding legumes to soups and salads
  • reading food labels and selecting products with a high fiber content

Many prebiotic foods are ideal for vegans and people adopting other diets, allowing them to consume a varied, balanced diet that also encourages good health in the gut.Many prebiotic foods are suitable for vegans and people following other diets, making it possible for them to eat a varied, healthful diet that also promotes good gut health.

Chukwuebuka Martins

Chukwuebuka Martins is a writer, researcher, and health enthusiast who specializes in human physiology. He takes great pleasure in penning informative articles on many aspects of physical wellness, which he then thoroughly enjoys sharing to the general public.