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11 Prebiotic Foods to Improve Your Digestive Health

Prebiotic foods are less known than probiotics. Probiotics contain beneficial live bacteria that help with gastrointestinal issues and keep the digestive tract healthy. They strengthen the immune system and can be found in a variety of foods including yogurt and dairy products. Prebiotics are related to probiotics in how they help the system to maintain optimal health, but they are what probiotic feed on. Prebiotics nourish healthy bacteria to thrive in your GI tract. Eating foods high in prebiotic fiber are essential is balancing your microbiome.

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Product FAQ

1. What Are Prebiotics and What Do They Do?

2. What Are Prebiotic Foods?

3. Should Prebiotic Foods Be Eaten Raw Or Cooked?

4. How Much Prebiotic Food Do We Need to Consume for Optimal Health?

6. How Effective Are Prebiotic Foods/Supplements?

7. Tips on Eating Prebiotic Foods 

How We Reviewed Prebiotic Foods

 

yogurt and bar of snack in the table

Image via Pexels

Image via Pexels

We came up with the following list based on the featured products we reviewed using features, pros & cons, price, where to buy, and warranty. We invested time and effort to research different models of these types of products in order to provide an unbiased "best of" list for your reference.

Overall Price Range of These and Similar Products

 

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The prices of these products range from $ to $$. The price variation depends on the product and the form it is available in. We want to bring you the best of what we reviewed. A lower-priced product may be available, but we want to bring you the best that we could find in our research.

What We Reviewed

  • Raw Chicory Root
  • Raw Jerusalem Artichoke
  • Raw Dandelion Root
  • Raw Garlic
  • Raw Leeks
  • Raw Onion
  • Cooked Onions
  • Raw Asparagus
  • Raw Wheat Bran
  • Baked Wheat Flour
  • Fresh Bananas

Raw Chicory Root

Organic Chicory Root Raw C/S
  • Botanical Name: Chicorium intybus
  • Origin: Croatia
  • USDA Certified Organic

Summary

One of the best prebiotic foods is raw chicory root. It can be found in gourmet markets or health food stores in ground or supplement form. It is added to many food products, so you may not be aware you are consuming it in things like bread, dairy products, breakfast bars, and cereal. It is used as a coffee substitute in some southern states of America, but it doesn't contain caffeine. It's great for those who want the taste of coffee with the problem of not being unable to sleep or feeling jittery. It contains 64.6% fiber by weight.

Pros

  • High in fiber    
  • Found in many foods
  • Substitute for coffee without the caffeine
  • USDA certified organic
  • cGMP compliant

Cons

  • None
  • Price
  • Where to Buy

This product can be found on Amazon for around $$.

Raw Jerusalem Artichoke

Sale
Starwest Botanicals Organic Raw Dandelion Root Tea [1 Pound] Bulk Cut...
  • 100% Organic, Hand-Picked Dandelion Root.
  • Caffeine-Free, unroasted (natural) dandelion root cut for use as loose leaf tea, or use to prepare a tincture or...
  • Latin/Botanical Name: Taraxacum officinale; Origin: China

Summary

Jerusalem artichoke, also known as sunchoke or sun root, is related to the sunflower and not the classic globe artichoke. The only similarity is that the taste resembles artichoke hearts. It looks more like a ginger root. Jerusalem artichoke offers a lot of health benefits and nutrients and is one of the best prebiotic foods. It is loaded with potassium and iron and can be served in a salad or roasted, sauteed, or boiled and made into a "mashed potato." It's great for those who suffer from diabetes as it has a lower glycemic index. Fiber by weight is 31.5%.

Pros

  • Hearty plants, easy to grow    
  • Full of nutrients and health benefits
  • Substitute for coffee without the caffeine

Cons

  • None
  • Price
  • Where to Buy

This product can be found on Amazon for around $$.

Raw Garlic

Texas Black Gold Garlic, Whole Bulb, 16oz
  • Texas Black Gold Garlic is naturally aged using carefully controlled heat and humidity, creating a soft, black, sweet...
  • Texas Black Gold Garlic is locally sourced in Texas through a network of Texan farmers
  • Gluten-free Vegan product

Summary

Raw garlic is loaded with selenium, vitamins C and B6, and manganese. You can add it to your pasta meal, stir fry, hummus, and guacamole. You are only limited by your imagination in how you can use it in your meals. Fiber is 17.5% by weight.

Pros

  • Loaded with vitamins and nutrients      
  • High in fiber
  • Gluten-free vegan

Cons

  • Can cause bad breath
  • Price
  • Where to Buy

This product can be found on Amazon for around $$.

Raw Leeks/Flakes

Summary

Another of the high prebiotic foods, raw leeks can be added to just about anything you cook that calls for onion. A relative of the onion, it is a sweeter version with a subtler, more refined flavor. It can be enjoyed as a garnish on quiche, added to a salad, or tossed into a pasta dish. Leeks are great in soups, but if cooked they will lose some of their prebiotic strength.

One cup including stems and bulbs equals 52% of your vitamin K daily requirement and 18% of your daily vitamin C requirement. 11.7% fiber by weight.

Also available in dried flakes which reconstitute in water or can be used in sauces or soups.

Pros

  • High in vitamins A and K       
  • High in fiber
  • FDA approved dried product

Cons

  • None
  • Price
  • Where to Buy

This product can be found on Amazon for around $$.

Raw Onion

Summary

A member of the lily family, raw onions supply organic sulfur compounds. These are an important mineral but are destroyed when cooked. They contain chromium which boosts insulin production, quercetin which fights free radicals, and vitamin C. Peel as little as possible as most flavonoids are in the outer layers. If you suffer from indigestion or heartburn when eating raw onions consider cooking them. 86% fiber by weight.

Pros

  • Boosts insulin production      
  • Fights free radicals
  • Contains vitamin C

Cons

  • Indigestion or heartburn
  • Price
  • Where to Buy

This product can be found on Amazon for around $.

Cooked Onions

Summary

Like raw onions, there are many ways to use cooked onions in your recipes. They can be sauteed, grilled, fried, or caramelized. There is nothing better than a bowl of French onion soup on a cold day! 5% fiber by weight.

Pros

  • Boosts insulin production   
  • Fights free radicals
  • Contains vitamin C

Cons

  • Indigestion or heartburn
  • Price
  • Where to Buy

This product can be found on Amazon for around $.

Raw Asparagus

ASPARAGUS FRESH PRODUCE VEGETABLES PER POUND
  • premium fresh asparagus
  • perfect for steaming
  • try them on the grill

Summary

This tasty prebiotic food can be enjoyed in a smoothie, fermented, grilled, or lightly steamed and tossed in a salad or eaten plain. 5% fiber by weight.

Pros

  • High in fiber        

Cons

  • None
  • Price
  • Where to Buy

This product can be found on Amazon for around $$.

Raw Wheat Bran

SweetGourmet Baker's Wheat Bran | Natural Foods | 2 Pounds
  • Bakers Bran is wheat bran with a finer particle size and is made from a mixture of premium grade hard wheat.
  • Country of Origin: United States
  • This bran is high in fiber and will add both flavor and texture to a variety of foods including baked goods, cereal and...

Summary

Great added to morning cereal, smoothies, or yogurt. Rich in fatty acids and dietary fiber, it contains significant quantities of dietary minerals, vitamins, protein, and starch. It contains phytic acid which prevents nutrient absorption. Contains 5% fiber by weight.

Pros

  • Adds texture and flavor to a variety of different foods
  • Contains minerals and vitamins
  • High in fiber  

Cons

  • Not good for those who cannot eat wheat
  • Price
  • Where to Buy

This product can be found on Amazon for around $$.

Baked Wheat Flour

Arrowhead Mills Organic Sprouted Wheat Flour, 16 oz. Bag
  • One 16 oz. bag of Sprouted Wheat Flour
  • 39 grams of whole grains per serving
  • Good source of fiber

Summary

Baked wheat flour offers 14% higher protein than all-purpose flour in your baked goods. It provides a denser, more flavorful product. Contains 4.8% fiber by weight.

Pros

  • High protein content   
  • High fiber content
  • Non-GMO verified
  • Certified kosher
  • USDA certified organic

Cons

  • Not good for those who cannot eat wheat
  • Price
  • Where to Buy

This product can be found on Amazon for around $.

Fresh Bananas

Fresh Organic Bananas Approximately 3 Lbs 1 Bunch of 6-9 Bananas
  • FRESH & DELICIOUS ORGANIC BANANAS
  • HEALTHY SNACK
  • STAYS FRESH FOR LONGER THAN REGULAR BANANAS

Summary

One of the more convenient prebiotic foods you can take on the go. Simply peel and eat as a snack after workouts or lunch. They are full of potassium—one cup provides 23% of the recommended daily requirements. Fiber by weight is 1%.

Pros

  • High in potassium     
  • High in fiber

Cons

  • None
  • Price
  • Where to Buy

This product can be found on Amazon for around $$.

The Verdict

Many of the products we have reviewed are considered to be the best in their category. Some products come as bulbs that require plantings which may not work for some who don't have a garden. There are others that are come in a dried form and you may prefer fresh. We wanted to offer an array of options for you to select from to get an idea what options are available to you and some benefits these products can offer for your best health.


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