12 prebiotic foods: the best fibers for our microbiome

They differ by a single syllable — “pre” and “pro”-biotics are often a source of confusion. Prebiotics are natural fibers present in plant foods: vegetables, fruits, grains and legumes. Breast milk contains them too! 

They are sugars that serve as food and fuel for the good bacteria in our digestive system and support their growth.

The probiotics, on the other hand, refer to beneficial microorganisms for the health of our gut flora.

Here is our selection of the 12 best prebiotic foods. Read on after the list to fully understand how they work and their benefits. 

1. Carob

It grows on a tree belonging to the legume family. Carob takes the crown for fiber content! With 40 g per 100 g, it outranks chicory and even the cocoa! Its prebiotic effect was highlighted in this study, which shows how carob contributes to the proliferation of Lactobacillus fermentum, bacteria that are “friendly” to our gut health.

Recipe ideas: carob flour pairs very well with hazelnuts, in creams and mousses. Its flavor is similar to chocolate; you can also imagine subtle pairings with citrus, for example a delicious moist carob cake with a citrus confit! And for more details on the benefits of this flour and other recipe ideas, see here.

2. Chicory

Chicory is a perennial plant related to endive. The root of this plant is particularly rich in inulin, a substance our good gut bacteria love! This study suggests it improves digestion.

Recipe ideas: to make the most of its properties, consume the wild chicory root. It can be enjoyed as a herbal tea or a decoction. Ground into powder and roasted, it becomes the famous coffee substitute we know! It can also be enjoyed cooked, in a salad.

3. Jerusalem artichoke 

Relatively unknown, it is a root vegetable whose flavor is similar to that of Brazil nuts. It belongs to the same family as chicory. Its high fiber content (mainly inulin) is particularly beneficial for the health of our microbiota, as shown by this study.

Recipe ideas: raw, it is eaten like a radish, grated into a carrot salad, for example. Like the potato, you can make delicious creamy soups (veloutés), gratins, salads with green beans, a poached egg and a few hazelnuts.

4. Garlic

The skin of its cloves can be white, pink, or purplish! Garlic is a good source of prebiotics (inulin), which makes it a top choice for the health of our intestines. If you tolerate it, enjoy it raw—its nutritional properties will be preserved and it will add depth to your dishes. 

Recipe ideas: raw, you can peel it, crush it and use it to season salads, or rub it on grilled slices of rustic bread drizzled with olive oil and sprinkled with fresh parsley—guaranteed to be a hit at aperitif time! Garlic ‘en chemise’ (roasted in its skin) is the simplest way to cook it: place garlic cloves with their skins on in your meat or vegetable roasts.

5. Cacao

The cocoa is generally a crowd-pleaser! In addition to its unique flavor, it’s also a superfood with many benefits! This study confirmed the prebiotic effect of flavonoids, the powerful antioxidants in cocoa. Combined with a balanced diet, they helped increase Bifidobacterium and Lactobacillus—friendly bacteria—and reduce Clostridium, a bacterial species that can be pathogenic.

Recipe ideas: the range of possible recipes is huge! You can choose classic chocolate pastries, comforting drinks, and even use it to make energy balls. And for the more adventurous, why not try savory dishes like cocoa-seasoned cod or a chestnut and cocoa soup?

6. Baobab

The pulp of the fruits of this African tree has many benefits. It contains soluble fibers with prebiotic properties that promote the growth of beneficial bacteria (Lactobacillus plantarum, Streptococcus lactis…) in the intestinal flora. This study presents the effect of this pulp on the growth of lactic bacterial populations.

Recipe ideas: to quench your thirst, the “bouye” is ideal; it’s a drink made with baobab pulp that has a powdery texture and a tangy flavor. It is mixed with milk and sugar. When rehydrated, the powder can be incorporated into sweet recipes such as shortbread cookies or panna cotta.

7. Brazil nuts

The Brazil nuts are oilseeds rich in fiber. This study suggests the prebiotic effects of nuts such as the Brazil nut and their benefits for preventing and managing overweight and obesity.

Recipe ideas: a small handful of dried nuts is a tasty and energy-rich snack! You can make original plant-based cheese preparations with these nuts or incorporate them into sweet recipes like cookies or brownies.

8. Chia seeds

Chia seeds come from a sage plant that is part of the mint and lavender family. It’s one of the flagship foods of the healthy food movement! They are characterized by a high fiber content — about 40% — making them among the champions in their category. When eaten, they nourish the beneficial flora in our gut.

Recipe ideas : their flavor is relatively neutral. They can be prepared as a popular pudding with coconut milk and fresh or dried fruits. In desserts and muffins. Less known in savory versions: in omelettes, in breads and why not in a vitamin-packed salad with quinoa, asparagus, Parmesan, radishes and arugula? 

Also read the Buy chia seeds: our guide

9. Artichoke

A star vegetable of the Mediterranean diet, it is very rich in fiber and particularly in inulin, which makes it beneficial for the health of our microbiota! 

Recipe ideas : small baby artichokes can be enjoyed raw in a salad with a vinaigrette, Parmesan and radishes. To prepare them in the barigoule style, a traditional Provençal recipe, they are cooked on a tender bed of vegetables.

10. Psyllium

It is an herbaceous plant originally found in India and Pakistan. Psyllium is rich in prebiotic fibers, these sugars that we cannot absorb and that contribute to the growth of a healthy, balanced flora. 

Recipe ideas: it is generally found in powdered form. Its taste is neutral and it is suitable for a gluten-free diet. It acts as a thickener in preparations and can be used to prepare a coulis or a no-cook compote. In bread recipes it will replace gluten. It can even be a valuable help to fix a runny mayonnaise!

Also read the Our psyllium buying guide

11. Chaga

The chaga is a mushroom that grows mainly on the trunks of birch trees, feeding on their nutrients! It is widely used in traditional Russian medicine. It is considered a functional mushroom. It contains beta-glucans with prebiotic properties.

Recipe ideas: as a powder, as an infusion or as a decoction. You can also incorporate it into hot beverages like a tea latte. Otherwise, it can be added to cakes or pancakes. It can sometimes be found fresh in certain stores; as with the powder, you can prepare it as an infusion or a decoction.

12. Salsify

With its dark brown skin covered in fibrous protrusions, it’s a root vegetable often overlooked! Yet its flavor is mild and sweet. Rich in inulin, it supports the health of our microbiota and especially bifidobacteria. Its fibers are generally well tolerated and do not irritate the gut.

Recipe ideas : it is best enjoyed raw for maximum prebiotic effect! For example, in a salad when the root is tender. Use it to make soups and broths. Cooked and served cold, it can be dressed like leeks with vinaigrette. 

Buy natural prebiotics: my selection

We recommend the Nutri&Co prebiotics & probiotics blend. This natural supplement contains prebiotics (flavonoids) as well as 9 probiotic strains, including 3 patented strains.

This probiotic-prebiotic combination is rare and difficult to formulate into a capsule.

At Darwin Nutrition we really like Nutri&Co because it’s a very cutting-edge French lab (see their blog in particular). Their scientific team is serious, their approach is innovative, and the price of their products is reasonable.

Use our promo code DARWINGIFT to get a free product.

Prebiotics, the ‘fuel’ of probiotics but not only!

The main families of prebiotics 

Prebiotics commonly refer to a type of dietary fiber (sugars) that promote the growth of probiotics, beneficial bacteria for the body such as lactobacilli  and bifidobacteria.

Three substances have been most widely studied: FOS (fructo-oligosaccharides), inulin and GOS (galacto-oligosaccharides). For example, FOS are found in garlic and artichoke, inulin in the root of certain plants, and GOS in the seeds of legumes. All of these substances are prime food for our good bacteria!

Prebiotics and probiotics: a team that works in symbiosis for the health of our gut microbiota

Our gut microbiota hosts a colossal population of microorganisms that weighs nearly 2 kilograms! Its balance and healthy composition allow it to act as a protective barrier against attacks from viruses, allergens, or harmful bacteria.

The prebiotic fibers pass through digestive processes unharmed and resist the action of digestive juices and enzymes. They are substances that work together to break down the foods we consume.

These fibers therefore reach the colon intact, the section between the small intestine and the rectum that harbors the largest number of bacteria in the gut microbiota.

Here’s an analogy that will particularly resonate with those who have a green thumb. Imagine a vegetable garden where seeds have just been sown. For plants to grow under optimal conditions, we usually don’t just patiently wait for them to sprout. We pamper them with fertilizer (preferably natural!) so they can strengthen. And we take care to remove the \”weeds\” that steal precious nutrients from the soil. 

You can consider it the same for prebiotics and probiotics, which will work in symbiosis to maintain the good health of our intestines.

Prebiotics, beneficial fibers

Although research on the effects of probiotics is much more extensive, the scientific evidence for the benefits of prebiotics is growing.

Here are the 4 main functions attributed to prebiotics.

1. Reduced constipation

Several studies have demonstrated the effect of GOS in improving bowel movements and relieving constipation. 

Also read 5 natural laxatives to choose for better bowel transit

2. Microbiota cleansing

Prebiotics promote the establishment of a healthy environment conducive to good digestion. FOS in particular would help to reduce populations of Clostridium perfringens and salmonella, harmful bacteria that are sources of food poisoning.

3. Improved mineral absorption

Consumption of GOS-type fibers allows better absorption of calcium. Like inulin, these sugars also promote the assimilation of magnesium. 

4. Anti-inflammatory action in the colon

When they consume prebiotics, the beneficial bacteria in our intestines produce butyrate. It is a fatty acid whose anti-inflammatory effects in the colon have been demonstrated. Inulin and GOS are likely to have an inhibitory role in the development of colon cancer, as shown by this study.

Also read These natural, tasty anti-inflammatory foods

Improved sleep quality

A recent study conducted by researchers at the University of Colorado highlighted the beneficial effect of prebiotics on the sleep quality of rodents following a stressful event. Intense stress can indeed disturb the microbiota.

Other studies suggest the role of prebiotics in preventing food allergies or the risk of overweight. 

Also read the How to sleep better thanks to diet?

Side effects of prebiotics

It is recommended to make a gradual transition when you want to increase your consumption of prebiotics. Otherwise, you risk causing intestinal upset accompanied by bloating, abdominal cramps and flatulence.

Especially if you are prone to irritable bowel syndrome, you should favor fibers that are gentle on the digestive system. 

Not all dietary fibers are prebiotics but for information the French Agency for Food, Environmental and Occupational Health and Safety (ANSES) recommends a fiber intake of 30 g per day.