Nutrition

The Power of Prebiotics

Prebiotics serve as food for the beneficial or "good" bacteria residing in the gastrointestinal (GI) tract.

By Sarah Brandow

Prebiotics are substances derived from plant-based foods that nourish beneficial gut bacteria. They serve as food for the beneficial or “good” bacteria residing in the gastrointestinal (GI) tract. While all prebiotics are a type of fiber, not all fibers function as prebiotics.

Prebiotic foods are essential for maintaining a healthy gut because they provide the necessary nutrients for beneficial gut bacteria to thrive. These foods, rich in certain types of fiber, are not digested by our bodies but are instead fermented by gut bacteria, promoting their growth and activity. Examples of prebiotic foods include garlic, onions, leeks, asparagus, bananas, chicory root, and oats. Regularly consuming a diverse range of these foods can enhance the diversity and balance of the gut microbiome, which is linked to improved digestion, a stronger immune system, and overall better health.

Including prebiotic foods in your diet can be as simple as adding garlic and onions to meals, snacking on bananas and apples, or incorporating oats and legumes into daily dishes. By supporting the beneficial bacteria in your gut, you contribute to a healthier, more resilient digestive system.

Prebiotic foods list and how to prepare them:

1. Raw garlic

Add minced garlic to salad dressings, guacamole, salsa, hummus, tahini, on top of stir-fries, or added to olive oil.

2. Onions

Onions are great sources of prebiotics in both raw and cooked form. Use onions in stews, casseroles, sandwiches, and as a base for sauces and soups. Chopped red onion can be a great crunchy addition to salads, guacamole, or wraps. This chopper can quickly chop onions, peppers, and tomatoes to add to your guac: Link.

3. Leeks

As a substitute for onions or shallots, you can use leeks in noodle soups, stews, stir-fries, added to creamy pasta dishes or risotto, or as a side dish sautéed with herbs, mushrooms, and extra virgin olive oil.

4. Asparagus

Bake asparagus as a side dish, add to salads, use in risotto, or mix into pasta dishes.

5. Bananas

Eat bananas as a snack, add to smoothies (try freezing them for creamier smoothies or thick smoothie bowls), add to oatmeal, or bake into bread and muffins. You can also eat them sliced with almond butter on top, another prebiotic food: Link.

6. Chicory Root

Use chicory root as a coffee substitute (try my favorite, Teeccino, here: Link) or add chicory root powder to smoothies and baked goods: Link.

7. Jerusalem Artichokes

Roast Jerusalem artichokes as a side dish, add to salads, or blend into soups.

8. Dandelion greens

Dandelions are one of many edible weeds that are not only safe to eat but also highly nutritious. They contain high amounts of vitamins and minerals, including calcium, magnesium, iron, and Vitamins A, C, and K. You can mix them into a salad with a citrus vinaigrette to mask the bitterness, or sauté with olive oil and garlic which also reduces the bitter taste. If you aren’t into foraging or eating the leaves, add this powder to smoothies: Link.

9. Oats

Prepare oatmeal for breakfast, add to smoothies, make oat pancakes or muffins, or try overnight oats by soaking them overnight in non-dairy milk, and topping the next morning with fresh fruit, nut butter, and sweetener of your choice. These are my favourite glyphosate-free oats: Link.

10. Apples

Eat apples as a snack, chop and add to salads, or bake into desserts. Try apple slices topped with walnut butter, Ceylon (true) cinnamon, and hemp hearts for a delicious and filling snack. Try my favourite walnut butter: Link, top-quality Ceylon cinnamon: Link, hemp hearts: Link.

11. Konjac Root

Use konjac noodles in stir-fries, soups, or as a pasta substitute. I like to add them to spiraled zucchini and carrots for a raw ‘pad Thai’. Try these organic ones: Link. This spiralizer makes great veggie noodles (sweet potato, beet, carrot, zucchini, cucumber, jicama): Link.

12. Flaxseeds

Add ground flaxseeds to smoothies, yogurt, oatmeal, or use in baking as an egg replacer. To make one flax egg, combine one tablespoon of ground flaxseed and three tablespoons of water and allow to sit for about 5 minutes. From here, you can add this ingredient to your recipe just as you would an egg. For maximum nutrients and omega-3s, grind up whole flax seeds fresh in a coffee grinder as they tend to oxidize over time after being ground up. I use these flax seeds (brown flax has more antioxidants than golden): Link and this grinder: Link.

13. Seaweed

Include seaweed in sushi, salads, add to soups, or eat seaweed-flavored strips as a snack. Try these ones for snacking: Link, these for sprinkling on meals or soup: Link, or these for sushi making: Link.

14. Legumes (Beans, Lentils, Chickpeas)

Add to soups, stews, salads, bowls with veggies and quinoa or rice, or use as a base for dips like hummus, white bean dip, black bean dip. If you have trouble digesting these foods, which are some of the best gut-supporting foods out there, start by eating only 1 tbsp at a time and increase over the course of 6 weeks. Buying dried organic legumes and soaking them overnight before cooking, or adding baking soda while they boil, will improve digestibility. Mung beans are the easiest bean to digest if you don’t often eat legumes. They can also be soaked for 6-8 hours, and left on the countertop to ‘sprout’ and eaten raw. Rinse them every 8-12 hours and watch the ‘tails’ grow over a couple of days: Link.

15. Berries

Eat berries as a snack, add to oatmeal, use as a topping for coconut yogurt, add in smoothies, top pancakes or waffles, or bake into desserts. Goji berries: Link and freeze-dried berries: Link can make great snacks or toppings for smoothie bowls, coconut yogurt, or oatmeal.

16. Nuts (Almonds, Walnuts)

Snack on nuts, sprinkle on salads, top a chia pudding, add to oatmeal, or use in baking. Nut butters are also prebiotic. Walnuts have the most omega 3 fatty acids. Diversity is always best, so switch up your nuts and nut butters. Try these almond flour crackers: Link and either of the nut butters listed above.

Regularly including a variety of these prebiotic foods in your meals can help promote a healthy gut by feeding beneficial bacteria, improving digestion, and enhancing overall gut health.

Share this:
X | Sarah BrandowFacebook | Sarah Brandow

join the mailing list

Join for gut health tips, anti-bloat recipes, energy-boosting meal ideas, and more.
Thank you for leaving your contact details.
Oops! An error occurred while submitting the form.