Prebiotics foods are the major source of dietary fiber that feeds your gut’s “friendly” bacteria. This enables your gut bacteria to create nourishment for your colon cells, resulting in a healthier digestive system. Long fatty acids like propionate, acetic, and propionate are among these nutrients. These fatty acids may be taken into your circulation and help you maintain a healthy metabolism. Prebiotics, on the other hand, should not be mistaken with probiotics. Probiotics are living microorganisms that may be found in a variety of meals and supplements. The following are the best prebiotic foods you should eat.



Garlic is a delicious herb with antioxidant, anti-inflammatory, and lipid-lowering qualities that have been linked to a variety of health advantages. Garlic is prebiotic because it encourages the growth of healthy Bifidobacteria in the stomach. It also assists in the control of the spread of disorder bacteria. Garlic’s many components have been shown to lessen the risk of cardiovascular disease, have pro properties, and lower glucose levels in studies. Garlic’s anti-inflammatory qualities also might protect against the symptoms of asthma, according to animal research.  This needs to be confirmed by more studies.


Onions are a delicious and healthy vegetable that has been connected to a variety of health advantages. Onions, like garlic, are high in insulin and FOS. FOS enhances your immune response by boosting nitric oxide generation in cells, which improves gut microbes, aids fat metabolism, and increases your gut flora.  Onions are also high in flavonoid, a flavonoid with antioxidant and anticancer effects. Onions also include antibacterial characteristics and may be beneficial to your heart and lungs.


Leeks are similar to onions and garlic in that they provide similar health benefits. Leeks were highly nutritious, meaning that were low in calories but abundant in micronutrients. Because of their high inulin content, leeks help to maintain healthy gut flora and assist in fat breakdown. Leeks are high in vitamin K, which aids in the healing process. One leek (weighing 89 grams) has 42 milligrams of the chemical.


Bananas aren’t just a tasty fruit; they’re also high in vitamins, minerals, and fiber, as well as a tiny bit of inulin. Starch, which has prebiotic properties, is abundant in unripe (green) bananas. Furthermore, one medium-sized banana (about 7 to 8 inches long) has just 105 calories, 3 grams of fiber, and 422 milligrams of potassium.


The seeds of the Theobrama cacao tree are used to make cocoa beans. They’re not just used to produce chocolate, but they’re also tasty and nutritious. Cocoa powder can easily add to oatmeal, smoothies, yogurt, and other dishes by crushing cocoa beans and extracting the fat or cocoa butter. Cocoa and its derivatives are high in polyphenols like flavanols, which have antioxidant and anti-inflammatory properties. These chemicals also aid in the formation of good gut bacteria while inhibiting the growth of bad bacteria.


Prebiotic meals are abundant in a kind of fibre called prebiotic fibre that helps with digestion. They stimulate the growth of beneficial bacteria in the stomach, aid in the treatment of a variety of digestive issues, and even strengthen your immune system. Prebiotic foods were also found to aid with metabolic control and even illness prevention. Because the fibre level of these foods might change after cooking, it’s best to eat them raw rather than cooked to get the most health advantages. You may take your time to select the ideal prebiotic meals for you and your stomach because there are so many possibilities

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