Table of Contents

• Introduction

Prebiotics, the carbohydrate that needs to be a part of your routine!

People always talk about probiotics and the wonders they do for your microbiome. It’s true, probiotics are a necessary element to maintaining a healthy gut. But, what people underestimate is what and how to maximize the efficacy of probiotics when regularly consumed.

Prebiotics vs Probiotics

Do you know what makes your probiotics even more effective? Prebiotics! Now you may be wondering: what is the difference between prebiotics and probiotics? What are prebiotics, where do you find them, and what do prebiotics do? 

Prebiotics

The World Health Organization defines prebiotics as “nonviable food components that confer a health benefit on the host associated with modulation of the microbiota”. Simply put, prebiotics are specific types of dietary fiber and prebiotic carbohydrates (often from plants) that we don’t digest. Instead, they act as nourishment for the bacteria living in our gut. Prebiotic fibers pass through the GI tract intact and ferment further down in the colon. During fermentation, more healthy bacteria is populated and supported.

Probiotics 

On the other hand, probiotics are live organisms that also provide health benefits. You’ll find them in fermented foods like yogurt, kefir, kimchi, miso, and sauerkraut, as well as in some supplements. When consumed regularly (and in adequate amounts), probiotics can help support a healthy balance of bacteria in the gut, which plays a role in digestion, immune function, and the production of beneficial compounds like short-chain fatty acids. Think of probiotics as “helpful guests” in your digestive system – best supported when your everyday pattern of eating also includes fiber-rich, prebiotic foods.

Prebiotics and Probiotics Work Together

In essence, prebiotic foods are food for probiotics, helping them do their job of increasing short-chain fatty acids and supporting a more resilient gut ecosystem. This is one reason prebiotics ease digestion of carbs; they help beneficial microbes break down carbohydrates that your body can’t digest on its own.

Prebiotic vs probiotic mechanisms can be summed up like this: probiotics are the live microbes that add beneficial bacteria to your gut, and prebiotics are the “fuel,” found in certain fibers and prebiotic carbohydrates.  The combination of prebiotic foods and probiotics make up synbiotics, and together they improve the survival of probiotic bacteria in the gut. Prebiotics are quite interesting because they selectively influence the bacteria living in our gut, meaning they will only impact specific bacteria. All of these interactions take place in the colon. The net result is improved gut and whole-body health.

How do prebiotics naturally occur in food?

Prebiotics are mostly found in food sources that contain complex carbohydrates, like fiber and resistant starch. The body cannot digest these carbohydrates so they pass through the digestive system and become food for bacteria and other microorganisms in the gut.

There are different types of prebiotics, and they each support different outcomes. Inulin and fructooligosaccharides (FOS), found in foods like onions, garlic, leeks, asparagus, and chicory root, are especially well-known for supporting the growth of beneficial bacteria like Bifidobacteria. Galactooligosaccharides (GOS), found in legumes and some dairy-based products, can also promote a healthy microbial balance and are often well-tolerated in smaller amounts. Beta glucans, naturally present in oats and barley, are associated with gut and heart benefits because they form a gel-like fiber that supports regularity and healthy cholesterol levels. And resistant starch, found in green bananas/plantains and in cooked-and-cooled starches like rice or potatoes, acts like a slow-fermenting prebiotic that may support steadier blood glucose and increased satiety. Together, these prebiotic carbohydrates highlight why prebiotic fibrous foods aren’t one-size-fits-all: different fibers feed different microbes, and that’s part of what makes a varied, minimally processed pattern of eating so powerful.

Prebiotic Foods 

Foods that have prebiotics include vegetables, fruits, legumes, and whole grains. Some foods with the highest prebiotic content are onions, garlic, leeks, Jerusalem artichokes, asparagus, root vegetables, nuts, legumes, oats, and green plantains.

If you’re looking for a simple prebiotic foods list, start here:

• Alliums: onions, garlic, leeks
• Asparagus + artichokes: asparagus, Jerusalem artichokes
• Roots: jicama, yacon, chicory root, burdock root, konjac, cassava/manioc
• Whole grains + oats: oats (beta glucans), whole grains
• Legumes: beans, lentils, peas
  
• Fruits: slightly green bananas/plantains (resistant starch)
  
• Nuts + seeds: especially when you keep skins on (like almonds)
  

As mentioned previously, a combination of probiotic and prebiotic foods supports a healthy gut and this, in turn, supports immune health. A pattern of eating that centers around fruits, vegetables, whole grains, beans, nuts, seeds and fermented foods in their whole and minimally processed form will ensure synbiotics, the mixture of the two.

Health benefits of prebiotics

There are many benefits of prebiotics, and yes, prebiotics benefits overlap with overall fiber benefits, but prebiotics have unique microbiome effects. Specific health benefits depend on the types of prebiotics. There are many different types of prebiotics including inulin, beta glucans, resistant starch, and more. Beta glucans, for example, can support healthy cholesterol levels and resistant starches can support healthy blood glucose levels.

Prebiotic dietary fibers have a beneficial impact on the gut and increase probiotic bacteria, specifically Bifidobacteria and Lactobacili. These have many health benefits including gut health, immune health, mental health, and glucose and lipid regulation. More research is being done on edible prebiotic fibers and the role they play in IBS (irritable bowel syndrome), bone health and the absorption of calcium, immune function and health and allergies.

When people increase their consumption of prebiotic fiber foods quickly, they may notice temporary gas or bloating. This is often just your gut microbes adjusting and not a cause for alarm. A gentle approach can help: increase fiber gradually, drink water consistently, and pair prebiotic foods with meals you already tolerate well.

So now you know more about probiotics and are ready to incorporate them into your pattern of eating. Here are 5 ways to add prebiotics to your routine!

5 Tips For Increasing The Prebiotic Content Of Your Meals

1) Fiber, Fiber, Fiber!
Most people will get some form of prebiotics when consuming fiber-rich foods, especially prebiotic fiber foods from plants.

2) Add onion and garlic to your favorite dishes.
They are a fantastic way to add flavor without the need for added salts or synthetic fats.

3) Try something new: explore roots and resistant starches.
Many roots are rich in fiber, including Manioc, Chicory root, Yacon root, Jicama root, Burdock root, Konjac root. Also consider green plantains or slightly green bananas as these are rich in resistant starch, a key type of prebiotic.

4) Make it practical (and tasty).
Try chicory root coffee, baked root veggie chips with any root vegetable, cassava pone, jicama sticks with the sauce or dip of your choice, or roasted Burdock root.

5) Eat your nuts (and nut skins!)

• Make boiled chestnuts at home, or during the colder months find roasted chestnuts at a stand near you!
  
• Have a handful of almonds, keeping their prebiotic-rich skins on.
  
• Incorporate dandelion greens into your leafy green routine, or cook them for a warm salad base.
  

Combine probiotic foods with prebiotic foods for a synbiotic source

• Sauerkraut and kimchi are not only fermented foods but also often include onions and garlic
  
• Add banana to your fermented yogurt
  
• Make a ramen bowl with seaweed, tempeh, and miso paste
  

What’s next?

For even more fiber-rich foods, check out my top 25 high-fiber foods and my seamoss prebiotic smoothie for GMA.

We also recommend you to follow the latest research on prebiotics. Researchers are continually finding out more about the impact of consumption of prebiotics on human health.

If you are looking for ways to incorporate prebiotics into your pattern of eating or have a question about your gut health, visit our website to learn more about how you can work with one of our dietitians!

FAQ

Which foods are highest in prebiotics?

While there isn’t a single “best” food for everyone, which foods are highest in prebiotics often depends on the specific types of prebiotics they contain. For many people, the highest prebiotic fiber content is found in minimally processed foods, especially plants that naturally contain inulin, resistant starch, beta glucans, and oligosaccharides.

What are prebiotics?

Prebiotics are specific prebiotic carbohydrates (often fibers and resistant starches) that your body can’t fully digest. Instead, they travel to the colon where they’re fermented by gut bacteria and help beneficial microbes thrive and support overall gut health.

What do prebiotics do?

What prebiotics do is essentially “feed your gut.” They help support a healthier balance of gut bacteria, increase the production of short-chain fatty acids, and contribute to digestive comfort and whole-body health over time. Because they’re fermented in the colon, they can also help support regularity and stool quality.

Prebiotics vs probiotics: what’s the difference between prebiotic and probiotic?

The difference between prebiotic and probiotic is simple:

Prebiotics: the “fuel” (fibers and prebiotic carbohydrates) that feed beneficial bacteria

Probiotics: the live beneficial microbes themselves

Think prebiotic vs probiotic as “feed” vs “seeds,” and when you pair them together, you’re creating a synbiotic combination.

Do prebiotics help digest carbs?

For many people, yes. Prebiotics ease digestion of carbs in the sense that they help support the gut microbes involved in fermenting prebiotic carbohydrates (like certain fibers and resistant starches) that the human body can’t digest on its own. That said, if you increase prebiotic fiber too quickly, you may notice temporary gas or bloating, so it’s best to build up gradually.

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