Common sources of prebiotics in food include:
- Chicory root: Chicory root is considered one of the best sources of prebiotic fiber. It contains inulin, a type of fructan that helps feed the good bacteria in the gut.
- Jerusalem artichoke: Jerusalem artichoke is a root vegetable that is rich in inulin and fructooligosaccharides (FOS), both of which are prebiotic fibers.
- Garlic: Garlic contains fructans, which act as prebiotics and help support the growth of beneficial bacteria in the gut.
- Onions: Onions are also rich in fructans, which have been shown to increase the number of beneficial bacteria in the gut.
- Bananas: Bananas are a good source of prebiotics, particularly resistant starch, which is fermented by gut bacteria and helps promote the growth of beneficial bacteria in the gut.
- Oats: Oats contain beta-glucan, a type of soluble fiber that acts as a prebiotic and helps support the growth of beneficial bacteria in the gut.
- Apples: Apples are a good source of pectin, a type of soluble fiber that acts as a prebiotic and helps feed the good bacteria in the gut.
- Flaxseed: Flaxseed is a good source of lignans, which act as prebiotics and help promote the growth of beneficial bacteria in the gut.
- Seaweed: Seaweed is a good source of fucoidan, a type of prebiotic fiber that helps support the growth of beneficial bacteria in the gut.
