If you’ve been hearing more buzz about gut health lately, prebiotics are a big reason why. These non-digestible fibers help feed the good bacteria in your gut, which in turn supports digestion, immunity and even your mood. While probiotics tend to steal the spotlight (hello, yogurt!), prebiotics are the unsung heroes that keep your gut microbiome balanced and thriving. The best part? Many of them are everyday foods you probably already like. Here’s what to know about prebiotic-rich foods and some simple, tasty ways to work them into your meals.
What are prebiotic-rich foods?
You’ve probably seen the word ‘probiotics’ (the live bacteria found in fermented foods like kimchi and kefir) on various product labels at the grocery store. But prebiotics? They’re the fuel that helps those probiotics do their job.
Prebiotics are a type of fiber your body can’t digest, but your gut bacteria can. When you eat them, they travel to your colon, where they’re fermented by beneficial bacteria. This process helps increase levels of good gut bugs, like bifidobacteria, while reducing inflammation and supporting better nutrient absorption.
Research shows prebiotics may also support better blood sugar control, reduce constipation and even help manage weight over time. And while supplements exist, whole food sources offer added benefits (like vitamins, minerals and antioxidants) along with great taste.
5 gut-friendly prebiotic-rich foods to try
You don’t need to overhaul your pantry to get more prebiotics. Many common ingredients are packed with them. Here are a few prebiotic-rich foods to keep on your radar:
- Garlic: Raw or lightly cooked garlic is rich in inulin, a type of prebiotic fiber. Bonus: It adds a ton of flavor for minimal effort.
- Onions: Like garlic, onions contain inulin and fructooligosaccharides (FOS), both great for feeding gut bacteria.
- Leeks: A milder cousin to onions, leeks are rich in prebiotic fiber and easy to add to soups, quiches or sautés.
- Bananas: Not only are they convenient, but slightly underripe bananas contain resistant starch, a prebiotic fiber.
- Asparagus: This springtime favorite is loaded with inulin and tastes great roasted or shaved raw into salads.
4 easy recipes with prebiotic-rich foods
You don’t need to follow a strict plan to benefit from prebiotics. Just adding a few gut-friendly ingredients into your regular meals can go a long way. But if you want to go the extra mile, here are some simple recipe ideas to get you started.
1. Savory banana toast
A surprising but delicious combo, especially if you like that sweet-and-salty balance.
Ingredients:
- 1 slice whole grain or sourdough bread, toasted
- 1 Tbs. almond butter
- ½ slightly green banana, thinly sliced
- Pinch of flaky sea salt
- Sprinkle of cinnamon (optional)
Directions:
Spread almond butter on toast, layer banana slices on top, then finish with sea salt and a dash of cinnamon. Eat right away while the toast is still warm and the banana is just firm.
2. Roasted garlic, leek and potato soup
This creamy, comforting soup is packed with prebiotic-rich leeks and garlic (no cream required!).
Ingredients:
- 2 Tbs. olive oil
- 2 large leeks (white and light green parts only), chopped
- 4 garlic cloves, peeled and smashed
- 1 lb. Yukon Gold potatoes, peeled and diced
- 4 cups low-sodium vegetable broth
- Salt and pepper, to taste
- Optional: chopped chives or plain Greek yogurt for topping
Directions:
In a large pot, heat olive oil over medium heat. Sauté leeks and garlic until soft and fragrant, about five minutes. Add potatoes and broth, bring to a boil, then reduce heat and simmer for 20 minutes or until potatoes are fork-tender. Blend with an immersion blender until smooth. Season with salt and pepper. Serve warm, topped with chives or a dollop of yogurt.
3. Asparagus and goat cheese flatbread
A perfect spring lunch or light dinner that highlights fiber-packed asparagus.
Ingredients:
- 1 small whole grain flatbread or naan
- ½ cup shredded mozzarella
- 4–6 spears asparagus, trimmed and cut into 2-inch pieces
- 2 Tbs. crumbled goat cheese
- 1 tsp. olive oil
- Balsamic glaze, for drizzling
Directions:
Preheat oven to 400° F. Place flatbread on a baking sheet and top with mozzarella, asparagus and goat cheese. Drizzle with olive oil. Bake for 10–12 minutes or until cheese is bubbly and golden. Finish with a swirl of balsamic glaze.
4. Chickpea, onion and herb salad
This bright, protein-packed salad gets gut-boosting power from raw onion and chickpeas.
Ingredients:
- 1 can chickpeas, drained and rinsed
- ¼ small red onion, thinly sliced
- 2 Tbs. chopped fresh parsley
- 1 Tbs. olive oil
- Juice of ½ lemon
- Salt and pepper, to taste
Directions:
Combine chickpeas, onion and parsley in a bowl. Drizzle with olive oil and lemon juice. Toss well and season to taste. Let sit for 10 minutes so the flavors meld.