TEMPO.CO, Jakarta – Maintaining a healthy gut is essential not just for digestion, but also for immunity, metabolism, and even mood. Prebiotics, a type of dietary fiber that nourishes beneficial gut bacteria, are key players in supporting overall well-being.
While prebiotic supplements are widely available, experts agree that whole foods remain the best source. Foods rich in prebiotics feed the thousands of beneficial bacteria in the intestines, helping regulate digestion, reduce inflammation, and support hormone balance.
Here are nine natural foods high in prebiotics that are both delicious and beneficial for your gut health.
1. Dandelion Greens
Often overlooked as a weed, dandelion greens are a powerhouse of soluble fiber, especially inulin, containing 155-243 mg of prebiotics per gram.
Inulin promotes digestive health, stabilizes blood sugar, and supports the growth of beneficial gut bacteria. Studies also suggest it may help prevent type 2 diabetes, chronic kidney disease, and inflammatory bowel conditions.
2. Garlic
Beyond its flavor, garlic contains 191-193 mg/g of prebiotics. Its inulin and fructooligosaccharides (FOS) encourage the growth of beneficial bacteria like Bifidobacterium. Garlic also boosts the production of short-chain fatty acids (SCFAs), which combat inflammation and support immune function.
3. Green Onions
Related to garlic and shallots, green onions contain 123-128 mg/g of prebiotics. They have antibacterial properties and may help lower cholesterol and blood sugar, making them an excellent addition to soups, salads, and stir-fries.
4. Onion
Onions provide 79-106 mg/g of prebiotics and aid in the production of butyrate, an SCFA that protects the intestinal lining. For maximum benefits, avoid deep-fried preparations; instead, lightly sauté or bake them.
5. Lentils
A fiber-rich legume, lentils offer 50 mg/g of prebiotics along with vitamins A, C, B6, and niacin. Regular consumption supports digestion, increases daily fiber intake, and can help regulate blood sugar levels.
6. Asparagus
Asparagus is a natural source of fructans and inulin, containing about 50 mg/g of prebiotics. Steaming or grilling preserves its nutrients while feeding beneficial gut bacteria. It may also reduce the risk of heart disease and diabetes.
7. Unripe Banana
Unripe bananas contain resistant starch, a prebiotic that nourishes gut microbiota, providing 27 mg/g of prebiotics. They are gentle on the digestive system and suitable for those following a low FODMAP diet, such as individuals with IBS.
8. Apple
Apples are rich in pectin, a prebiotic fiber that supports gut bacteria and helps lower cholesterol. Most of the fiber is found in the skin, so consuming apples unpeeled maximizes the benefits. Apples’ polyphenols further enhance microbiome diversity.
9. Chicory Root
Chicory root is one of the highest natural sources of inulin. Beyond prebiotics, it contains antioxidants and essential minerals. You can add powdered chicory root to coffee, smoothies, or baked goods as a natural alternative to supplements.
Incorporating prebiotic-rich foods into your diet offers far more than digestive benefits. They improve immunity, hormone balance, and metabolic health.
According to Harvard Medical School, food remains the most effective source of nutrition, outperforming capsules and supplements. By regularly including these nine foods, you can nurture your gut while supporting overall well-being.
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