She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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If you have an interest in gut health, you probably know something about probiotics, but, what about prebiotics? The two go hand in hand, but, prebiotics don’t get nearly as much attention – so, here’s our beginner’s guide to what exactly prebiotic foods are, why you might want to include them in your diet -and the strange effect of the prebiotic paradox.
Prebiotics vs. Probiotics: What’s the Difference?
It’s easy to confuse prebiotics and probiotics, but they serve different functions in your body. Here’s a simple breakdown:
Probiotics are live bacteria that add to the population of good bacteria in your gut. You typically get them from fermented foods like yogurt, sauerkraut, and kimchi, or from probiotic supplements.
Prebiotics, on the other hand, are non-digestible fibers that feed your gut bacteria helping them thrive and multiply.
In other words…
Prebiotics are Bug Food!
They help promote a healthier, more diverse system of bacteria in the gut, which in turn has positive effects on your body like
Improving Digestion and Nutrient Absorption
Gut bacteria play a role in absorbing nutrients from the food you eat. When your gut bacteria thrive, your body is better able to absorb key nutrients, such as calcium, magnesium, and iron, which are essential for bone health, muscle function, and energy levels.
Healthier Gut Anatomy
The gut bacteria produce by-products that help promote the integrity of the gut lining. This may be protective against damage that can lead to cellular changes, and also potentially reduce risk of issues like food intolerance and leaky gut.
Optimum Immune Function
Your gut houses a significant portion of your immune system, and keeping it healthy with a diet rich in prebiotics can improve immune function. The gut bacteria supported by prebiotics can help protect against harmful pathogens and reduce inflammation, which is linked to many chronic diseases.
Improved Mental Health
The gut-brain connection is becoming a hot topic in health circles. Research shows that a healthy gut can positively influence mood, anxiety, and even depression. Prebiotics, by supporting gut health, may also support mental well-being.
Common Sources of Prebiotics
If you’re ready to add more prebiotics to your diet, you’re in luck—there are plenty of everyday foods that are rich in prebiotic fibers – like these….
- Garlic – Contains inulin and fructooligosaccharides (FOS).
- Onions – Rich in inulin and FOS, supports gut health.
- Leeks – High in inulin, great for digestive health.
- Asparagus – Contains inulin, promotes gut bacteria growth.
- Bananas – Especially unripe bananas, contain resistant starch.
- Apples – Rich in pectin, which feeds good gut bacteria.
- Chicory Root – One of the best sources of inulin.
- Jerusalem Artichokes – High in inulin, great for gut bacteria.
- Dandelion Greens – Contain fiber and polyphenols that support gut health.
- Barley – Has beta-glucan, a fiber with prebiotic effects.
- Oats – Contain beta-glucan and resistant starch.
- Flaxseeds – Rich in mucilage fiber, supports gut bacteria.
- Wheat Bran – Contains arabinoxylan oligosaccharides, a strong prebiotic.
- Seaweed – Offers unique prebiotic fibers that nourish gut flora.
- Cocoa – Contains polyphenols that act as prebiotics.
- Legumes (Lentils, Chickpeas, Beans) – High in resistant starch and fiber.
- Soybeans – Rich in oligosaccharides that promote healthy gut bacteria.
- Konjac Root (Glucomannan) – A fiber that supports gut bacteria.
- Burdock Root – Contains inulin and other prebiotic fibers.
- Carrots – Contain pectin and fiber that act as prebiotics.
Incorporating these foods into your diet is simple. You can add garlic and onions to savory dishes, snack on bananas, toss asparagus into a stir-fry, or include an apple in your daily routine. A small adjustment to your meals can give your gut bacteria the boost it needs – ideally, you should vary your sources of prebiotics and other plant foods enough that you consume 30 different plant foods each week.
The Prebiotic Paradox
So, you might now be going all guns blazing to integrate more prebiotics into your diet – but, hold your horses. Suddenly increasing your intake of probiotics can send your gut bugs into a feeding frenzy, which can cause extra gas and bloating.
If you suffer issues like IBS, you might be more sensitive to even slight changes in gas production that others ignore – so before you start loading up on probiotics, keep the following in mind.
Start Slow
If you’re not used to eating a lot of fiber, it’s best to introduce prebiotic-rich foods gradually. Begin with small servings and allow your body time to adjust.
Know Your FODMAPs
We talk about these a lot in our articles as to why certain foods cause bloating as they can be a very common trigger for the symptoms of IBS and bloating. FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) are sugars found in many different foods, including many of the prebiotic sources mentioned above. If you’re sensitive to FODMAPs they cause more gas than normal to be produced as the gut bacteria break them down.
If you start gradually increasing levels of prebiotics in your diet, and you still find your symptoms get worse, FODMAPs could be the cause – start by decreasing portion sizes, as you’ll see in our articles like Why Does Asparagus Cause Gas?, many FODMAPs can be tolerated in lower doses.
If things don’t settle within a few weeks, start keeping a food diary to see if you can spot patterns as to any specific foods that might be exacerbating things (this post explains how to write a good one) and seek expert advice to confirm this and come up with a plan going forward.
Resistant Starch Can Trigger Gas
Resistant starch is prime food for your gut bugs, but, as they munch happily upon it, they create gas – which means you can too! Green bananas are often cited as a good source of prebiotic fibre – but they also contain high amount of resistant starch.
Resistant starch is a less well-known reason why bread might make you bloat. See more about this in our longer post on the surprising reason why bread might lead to bloating.
Hydrate Well
Fiber absorbs water, so it’s essential to drink plenty of fluids when consuming more prebiotic foods. Proper hydration can help your digestive system process fiber more efficiently and reduce any potential discomfort. If you need some extra motivation, try our Hydration Challenge to keep yourself focused.
Final Thoughts
Prebiotics are an essential part of a healthy diet, working behind the scenes to nourish your gut and support your overall well-being. By including more prebiotic-rich foods like garlic, onions, bananas, and asparagus, you’ll be feeding your gut bacteria the nutrients they need to thrive. Just remember to start slow and stay hydrated, and your digestive system will thank you!
