What Are the Best Prebiotic Sources? (Foods & Supplements)

Prebiotics are the unsung heroes of gut health, often overlooked next to the more popular probiotics.

These non-digestible fibers serve as food for beneficial gut bacteria, fostering an environment where these microbes can thrive.

The growth and activity of these beneficial bacteria, in turn, contribute to various health benefits.

Consuming prebiotics can aid in enhancing digestion, boosting the immune system, and even playing a role in mental health through the gut-brain axis.

Including prebiotic-rich foods and supplements in one’s diet is an effective strategy to nourish the gut microbiome and, by extension, support overall health.

In this deep dive, we’re going to explore the best sources of prebiotics, both in the foods we eat and the supplements available.

Best Food Sources of Prebiotic Fiber

Let’s take a look at some of the best food sources of prebiotics:

Raw Chicory Root

Chicory root is one of the best prebiotic food sources you can eat; it contains about 65% fiber. You can normally find chicory root in gourmet markets and health stores.

You may have eaten chicory root without knowing since it is usually added to several food products such as dairy products, bread and breakfast bars.

Chicory root possesses a flavor like coffee and despite the absence of caffeine in chicory; people occasionally use it as a coffee substitute.

I used chicory root instead of coffee for a long time after realizing I had a slight food allergy to coffee.

Chicory root was a great substitute, and it is surprisingly energizing.

Raw Jerusalem Artichoke

Although it looks like the artichoke that you are familiar with, the Jerusalem artichoke looks more like ginger than an artichoke.

Jerusalem artichoke is commonly known as “artichoke” because it contains so much fiber, having 31.5% fiber.

Along with the fact that it contains so much fiber, it also has other health benefits including containing loads of potassium and iron.

Jerusalem artichokes are great in salads.

You can also boil them since they have a lower glycemic index than potatoes, making it a great potato-replacement for people with diabetes or blood sugar issues.

Raw Dandelion Greens

Just 1 cup serving of raw dandelion green can provide you with about 535% of your recommended daily amount of Vitamin K!

Vitamin K aids in blood clotting and also assists in maintaining bone strength and density in a variety of ways.

Other nutrients in Dandelion Greens include:

• Vitamin A
• Vitamin K
• Iron
• Calcium

You can maximize the benefits of dandelion greens by adding them to your sandwiches, salads, casseroles, stews, and herbal teas; it contains 24.3% fiber.

Raw Garlic

Raw garlic has a fiber content of 17.5%. Apart from the rich fiber content of raw garlic; garlic contains large amounts of nutrients such as:

• Vitamin C
• Vitamin B6
• Selenium

You can easily add raw garlic to your diet as a flavorful ingredient in anything from pasta to stir-fry. 

Also, you can easily cook garlic into a wide variety of foods so it won’t be hard for you to find a way to add garlic into something you already eat regularly!

Raw Leeks

Leeks can also be enjoyed in a variety of different foods. 

The taste of leeks makes them very adaptable, and it is far easier than you would believe to work them into your diet.

Leeks certainly can be enjoyed in soups, but cooking them does damage some of their prebiotic qualities (not optimal).

A one-cup serving of leeks (including the bulb and the stem) provides 52% and 18% of the recommended daily amount of Vitamin K and Vitamin C.

Other Prebiotic Foods Worth Considering

There is a long list of foods that contain prebiotics, including:

• Raw Onions: 8.6% fiber
• Cooked Onions: 5% fiber
• Raw Wheat Bran: 5% fiber
• Raw Asparagus: 5% fiber
• Raw Banana: 1% fiber

The entire root vegetable family contains prebiotics, including rutabagas, turnips, and parsnips.

Personally, my favorite prebiotic-rich food is the beet, mostly because it is the primary ingredient in borscht! Have to be thankful for that!

Regardless of which food you choose, enjoying these foods in their raw state will ensure that you get the best vitamins and minerals that nature has to offer.

By eating them regularly, you will fortify your body against nearly all forms of ailment.

There are creative ways of eating them and enjoying them, and exploring these ways will 100% increase the quantity you eat and your level of health!

Best Prebiotic Supplements

Incorporating prebiotic supplements into your diet is a beneficial decision for digestive health.

Prebiotic fiber, a special dietary fiber, is essential for human health, nourishing beneficial gut bacteria.

This indigestible fiber feeds these bacteria, enhancing gut health and supporting various bodily functions.

A healthy gut microbiota is linked to improved digestion, enhanced immune function, and may even impact mood and cognitive health.

Prebiotics are dietary fibers that serve as food for gut bacteria, fostering a healthy microbiome.

The gut microbiome, with trillions of bacteria, is crucial for digestion, immune function, and mental health.

Prebiotics, naturally in foods like garlic and bananas, are fermented by gut bacteria, benefiting gut flora.

Prebiotic supplements typically contain inulin, fructooligosaccharides (FOS), or galactooligosaccharides (GOS), fermented by gut bacteria, improving digestive health, nutrient absorption, and blood sugar regulation.

The combination of prebiotic and probiotic supplements, “synbiotics”, enhances gut health (Pandey et al., 2015).

1. Enhanced Digestive Health: Regulates bowel movements, alleviates constipation and diarrhea symptoms (Manning & Gibson, 2004).
2. Boosted Immune Function: Supports the immune system, potentially reducing infections and inflammation (Gibson & Roberfroid, 1995).
3. Improved Nutrient Absorption: Enhances mineral absorption, important for bone health (Scholz-Ahrens & Schrezenmeir, 2007).
4. Weight Management: Aids in weight management by promoting satiety (Parnell & Reimer, 2009).
5. Mental Health Benefits: May alleviate depression and anxiety symptoms (Schmidt et al., 2015).

Top 5 Prebiotic Supplements (2024)

1. Dr. Tobias Prebiotics: Contains PreforPro, a combination of bacteriophages, studied for safety and efficacy.
2. Hyperbiotics Organic Prebiotic Powder: Blend of organic fibers, simple, effective, and affordable.
3. Zenwise Health Digestive Enzymes: Combines probiotics, prebiotics, and digestive enzymes, with additional herbal extracts.
4. Bulletproof InnerFuel Prebiotic: Contains 17g of prebiotics per serving, with Larch Arabinogalactan for immune support.
5. KOS Organic Inulin Powder: Simple, affordable inulin powder for daily digestive health.

Prebiotic supplements are valuable for increasing prebiotic intake.

While consuming prebiotic-rich foods is important for their additional nutrients, supplements are a beneficial addition to a healthy diet.

Is It Better to Consume Prebiotic Fiber from Food Sources or Supplements?

Advantages of Prebiotic Supplements:

• Concentration and Consistency: Supplements offer a steady supply of prebiotics in a concentrated form, ensuring consistent nutrient intake, particularly beneficial for therapeutic purposes.
• Convenience: Ideal for those with busy lifestyles or limited access to fresh produce, supplements provide an easy way to ensure adequate prebiotic intake.
• Specificity: They often contain specific types of prebiotics not abundantly available in a regular diet, allowing for targeted gut health support.

Disadvantages of Prebiotic Supplements:

• Limited Nutritional Profile: Supplements lack the broad range of nutrients like vitamins, minerals, and antioxidants found in whole foods.
• Potential Side Effects: High doses can lead to discomforts such as bloating, gas, or diarrhea, especially when first introduced to the diet.
• Cost: Supplements can be more expensive than obtaining prebiotics from natural food sources.

Advantages of Whole Food Prebiotics:

• Nutritional Diversity: Whole foods rich in prebiotics also contain fiber, vitamins, and minerals, contributing to overall health.
• Natural Balance: The balance of prebiotics with other dietary fibers and nutrients in whole foods can reduce potential digestive side effects.
• Dietary Integration: Consuming a varied diet with prebiotic-rich foods promotes healthy eating habits and offers a diverse eating experience.

Disadvantages of Whole Food Prebiotics:

• Inconsistency in Intake: The amount of prebiotics in whole foods can vary, making it challenging to achieve a consistent dose.
• Limited Options for Some Diets: Individuals with dietary restrictions may find it difficult to consume a variety of prebiotic-rich foods.
• Preparation and Access: Fresh produce requires time for preparation, and consistent access to high-quality foods may not be feasible for everyone.

Understanding these pros and cons can help readers make informed decisions about their prebiotic sources, whether they opt for supplements, whole foods, or a combination of both.

Read Next: Best Prebiotic Supplement Reviews