What is a prebiotic food?
What foods have natural prebiotics?
See a list of prebiotic foods & find out which are the top prebiotic foods.
What should you know about prebiotics in food?
What are prebiotic foods?
A prebiotic is the indigestible fibre in our food, that feeds & fuels the growth of helpful gut bacteria.
These non digestible fibres are found mainly in plant foods & our body can’t digest them on its own.
Gut bacteria break down these fibres into nutrients and chemicals vital to our immune system & health, and fuel their own growth in process.
A prebiotic food is a source of these natural prebiotic fibres.
(ie the prebiotic fibres are naturally present in the food, rather than added or fortified with fibre)
Prebiotic Foods List : What foods contain prebiotics?
Natural prebiotic fibre (fiber) is found in these foods:-
-Chicory / endives leaves
-Wheat bran (wheat germ)
-Dried fruits (eg. dates, figs)
Legumes & Beans
-beans eg. red kidney beans, cannellini beans, butter beans, borlotti beans.
– cold potato salad
– sushi rice
Nuts and seeds
– Cashews, pistachio nuts
This list based on current scientific research findings on types of prebiotic fibre discovered so far.
It includes :-
– Some of the key prebiotic foods recommended by Monash University website that are readily available in supermarkets
– Other prebiotic foods types uncovered by recent research, like mushrooms and raw honey
What is the best prebiotic food source?
Here’s what you need to know about prebiotic foods:-
There are other types of prebiotic foods, for example jicama, that are not often available to buy in UK shops.
They are not shown on the list above.
New prebiotics continue to be discovered in our foods as research progresses.
So we will be able to add new foods to this list of prebiotics & to our diets, as new prebiotic foods are discovered.
It is tricky to accurately measure the prebiotic content of food.
The actual amount of prebiotic fibres in a food can vary greatly:-
– from batch to batch
– from one variety of that food to another (eg. Cox apple vs Granny Smith apple)
– how fresh the food is
– whether the food is fresh, cooked or dried
The prebiotic fibre content of any food changes when it is cooked or dried.
There can be up to 50% less prebiotic fibres in a cooked onion than a raw onion.
Cooked onions are still a good source of prebiotic fibre though and will help increase your overall intake of prebiotics.
Some foods contain several types of prebiotic fibre
For example, less ripe bananas contain both inulin and resistant starch.
Eating a wide variety of high fibre foods will maximise your prebiotic intake, and encourage a diverse blend of bacteria to thrive in your microbiome.
Find out easy ways to eat prebiotics in your everyday diet, with simple & delicious recipes.
The Science Bit
The information I share on this site distills the research I’ve read on the microbiome, prebiotics & probiotics.
You’ll find links to the relevant research studies on each page.
I’m not a scientist / dietician / nutritionist. I’m a food lover & home cook, putting microbiome research findings into action in my kitchen.
Find out more about the scientists leading research into the microbiome on the FAQs page
Keep Reading : Easy Ways To Eat Prebiotics Everyday