Growing evidence suggests that consuming prebiotics, types of fiber that stimulate gut bacteria, can promote a healthy gut microbiome. A study highlighted foods like dandelion greens, Jerusalem artichokes, garlic, leeks, and onions as particularly high in prebiotic content and essential for microbiome wellness and fiber intake.
Consuming more of these foods could improve your gut health.
Increasing research suggests that intake of prebiotics, specific kinds of fiber typically present in plants that promote good gut bacteria, contributes to a balanced gut microbiome. In a recent study, researchers assessed the prebiotic levels in numerous food varieties by referencing existing studies to determine which foods offer the highest prebiotic content.
According to the study, foods that pack the greatest prebiotic punch are dandelion greens, Jerusalem artichokes, garlic, leeks, and onions. In addition to supporting gut microbes, prebiotic-rich foods contain high amounts of fiber — something most Americans do not get enough of.
Researcher Cassandra Boyd holding garlic and onion, two foods that the study revealed to be dense in prebiotics. Credit: Cassandra Boyd
“Eating prebiotic-dense foods has been indicated by previous research to benefit health,” said Cassandra Boyd, a master’s student at San José State University who conducted the research with Assistant Professor John Gieng, Ph.D. “Eating in a way to promote microbiome wellness while eating more fiber may be more attainable and accessible than you think.”
I – Word Understanding
Prebiotic – a nondigestible food ingredient that promotes the growth of beneficial microorganisms in the intestines.
Gut – stomach or belly.
Microbiome – is the community of microorganisms (such as fungi, bacteria and viruses) that exists in a particular environment.
976 The 5 Top Foods Rich in Prebiotics, According to Scientists
