Monday, October 1, 2018 10:13:08 PM
What Prebiotic Foods Should People Eat?

Prebiotics are fibers and natural sugars that stimulate the good bacteria in the gut.

Many prebiotic foods are suitable for vegans and people on other diets to eat. These foods include almonds, chicory, garlic, and chickpeas.

Prebiotics help beneficial bacteria grow in the gut. They work with probiotics, which are healthful bacteria or yeasts, to improve health. To date, the majority of research around gut health has focused on probiotics, with prebiotics being a relatively new area of focus.

More research is necessary to uncover all of the health benefits of prebiotics, but they are likely to be a valuable dietary component.

Many of the best-known sources of prebiotics are suitable for vegans. This article looks at 19 of these foods, which include vegetables, legumes, fruits, nuts, and seeds.


Vegetables with a high prebiotic content include:

1. Chicory

2. Jerusalem artichokes

3. Garlic

4. Onions, shallots, and spring onions

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


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

7. Chickpeas

8. Lentils

9. Red kidney beans, baked beans, and soybeans


Fruits with a high prebiotic content include:

10. Bananas

11. Custard apples

12. Watermelon

13. Grapefruit

Cereal grains

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

14. Bran

15. Barley

16. Oats

Nuts and seeds

Nuts and seeds with a high prebiotic content include:

17. Almonds

18. Pistachio nuts

19. Flaxseeds


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 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.

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