Natural Sources of Prebiotics: Nourish Your Gut with the Right Foods

Key Takeaways	Description
Prebiotics	Non-digestible fibers that fuel the growth of beneficial bacteria in the gut, enhancing digestion, immunity, and overall well-being.
Natural Sources	Include figs, Jerusalem artichoke, seaweed, maitake mushrooms, and acacia fiber, among others.
Benefits	Support gut health by fostering a balanced microbiome, and provide additional nutrients like fiber and antioxidants.
Best Practices	Incorporate prebiotic-rich foods into meals like salads, smoothies, soups, and snacks for better gut health.

What Are Prebiotics and Why Are They Important?

Prebiotics are non-digestible fibers found in certain plant-based foods that promote the growth of beneficial gut bacteria. Unlike probiotics, which are live bacteria, prebiotics act as the "food" for these microorganisms. This symbiotic relationship enhances the balance of your gut microbiome, which is crucial for:

• Improving digestion and nutrient absorption
• Boosting the immune system
• Reducing inflammation and supporting a healthy gut barrier
• Enhancing mental health through the gut-brain axis

Incorporating prebiotic-rich foods into your diet helps nourish your gut's "good bacteria," contributing to overall wellness. While prebiotic supplements are available, many natural foods provide these fibers along with additional vitamins, minerals, and antioxidants.

Table of Contents

• Key Takeaways
• What Are Prebiotics and Why Are They Important?
• Top Natural Sources of Prebiotics in Food
• How to Incorporate Natural Prebiotics into Your Daily Diet
• Common Misconceptions About Prebiotics
• Prebiotic Supplements vs. Natural Sources: Which Is Better?
• Looking for a Prebiotic Supplement?
• Conclusion
• References

Our Top Natural Sources of Prebiotics in Food

Here are some of the best natural sources of prebiotics that you can easily add to your diet:

1. Figs

Figs are a delicious and versatile source of prebiotic fiber. The study evaluated fig powder for its potential as a prebiotic for Lactobacillus spp. The resistant starch content in fig powder was 18.04%, and soluble fibers were found to be 2.06% [1].

They not only nourish gut bacteria but are also packed with essential vitamins, minerals, and antioxidants. Figs belong to the Moraceae family and are known for their antioxidant and antimicrobial activity, which is attributed to the presence of total phenolics, flavonoids, alkaloids, and saponins. Daily consumption of dried figs enhances the antioxidant capacity of plasma [1].

Furthermore, the viability of probiotic culture in the presence of fig powder was increased compared to control conditions, with viable counts increasing from 3.3 ± 0.05 x 10⁹ cfu/ml to 5.8 ± 0.05 x 10⁹ cfu/ml, attributed to the presence of resistant starch [1]. Whether eaten fresh or dried, figs are a great addition to smoothies, oatmeal, or salads.

2. Jerusalem Artichoke

This root vegetable is one of the richest sources of inulin, a powerful prebiotic fiber. Jerusalem artichokes provide numerous health benefits, including:

• Antioxidant Capacity: Many studies highlight the phenolic and antioxidant capacity of Jerusalem artichokes, which has far-reaching implications in the fight against oxidative stress and free radical inflammation [2].
• Dermatological Treatments: Inulin isolated from Jerusalem artichoke has been used to develop cosmetic products, especially body wash gel, decreasing skin irritation due to the high free radical scavenging ability of the Jerusalem artichoke extracts [3].
• Digestive System: The inulin content of Jerusalem artichokes has been shown to increase the levels of beneficial Bifidobacteria, Lactobacillus, and Enterococcus. Breakfast ingestion of Jerusalem artichoke was found to be more effective than dinner for suppressing glucose levels and improving the intestinal microbiota in older adults [4].
• Enhance Mineral Absorption: Inulin acts as a mineral absorption enhancer [5].
• Cholesterol & Glucose Levels: The fructose and inulin content of Jerusalem artichokes could contribute to preventing type 2 diabetes. Fructans from Jerusalem artichokes also show promise as a low glycemic index sweetener for managing blood sugar [6][7].
• Constipation & Irregularity: Jerusalem artichokes contain inulin, which promotes the release of short-chain fatty acids, impacting sodium and water absorption, alleviating constipation, and improving regularity [8].

Try roasting them as a side dish or blending them into soups for a hearty meal.

3. Seaweed (Bladderwrack, Norwegian Kelp, Oarweed)

Seaweeds like bladderwrack, Norwegian kelp, and oarweed are not only nutrient-dense but also contain prebiotic fibers that support gut health. Bladderwrack, in particular, supports the growth of good bacteria, which can help reduce inflammation in the gut, alleviate symptoms of irritable bowel syndrome (IBS) [9], and even boost the immune system [10].

While it may not look like much, seaweed has been treasured by many cultures for thousands of years because of its gut boosting properties.

They are also rich in antioxidants, minerals, and iodine, contributing to a healthy thyroid and metabolism. Add seaweed to salads, soups, or even smoothies for a gut-boosting meal.

4. Maitake Mushroom

Maitake mushrooms are an excellent source of beta-glucans, a type of prebiotic fiber. They not only support gut bacteria but also offer immune-boosting properties.

Maitake mushrooms are a great addition to stir-fries, soups, and even teas. You can find them at large-chain grocery stores, farmers markets, and in supplements like MicroBiome Restore.

5. Acacia Fiber

Acacia fiber, derived from the acacia tree, is a highly soluble prebiotic fiber that is gentle on the digestive system. It's often used in supplement form but can be added to smoothies, yogurt, or oatmeal for an easy digestive boost. Another study investigated the effect of Acacia senegal as a potential prebiotic on the gut microbiota of obese individuals. The researchers found that Gum Arabic significantly increased the growth of beneficial bacteria (Bifidobacterium) and decreased the growth of harmful bacteria (Clostridium) in the gut microbiota of these individuals [11].

6. Chicory Root

Chicory root is one of the best natural sources of inulin, a type of prebiotic fiber that supports digestion and boosts the growth of beneficial gut bacteria. It can be roasted and ground to make a coffee substitute or added to baked goods for a prebiotic boost.

Chicory root has been scientifically shown to improve gut health by increasing Bifidobacteria in the intestines [7].

7. Garlic

Garlic is not only a culinary staple but also an outstanding source of prebiotics. It contains a high amount of inulin and fructooligosaccharides (FOS), both of which feed beneficial gut bacteria. Studies have shown that garlic consumption helps increase the growth of healthy gut bacteria, supporting overall digestive health.

Add garlic to your stir-fries, soups, or salad dressings for an easy prebiotic boost.

8. Green Bananas

Green bananas are rich in resistant starch, a type of prebiotic fiber that resists digestion in the small intestine and ferments in the large intestine, where it nourishes beneficial bacteria. Resistant starch from green bananas has been linked to improved gut health and increased production of short-chain fatty acids, which are crucial for maintaining a healthy colon.

The natural resistant starch from green banana flour could protect probiotic cells and promote survival of Lactobacillus bulgaricus (TISTR 895) [1]. Use green bananas in smoothies or slice them and add to your breakfast bowl for a gut-healthy start to your day.

How to Incorporate Natural Prebiotics into Your Daily Diet

Incorporating prebiotics into your diet doesn’t have to be difficult. Here are some easy ways to add them into your meals:

• Start your day with a smoothie that includes figs or acacia fiber.
• Add Jerusalem artichoke to soups or roast them as a side dish for lunch or dinner.
• Sprinkle dried seaweed over salads or blend it into a green smoothie for a nutrient-rich prebiotic boost.
• Include maitake mushrooms in your stir-fries or soups.
• Add acacia fiber to your oatmeal or yogurt for an easy way to increase your prebiotic intake.
• Use chicory root as a coffee substitute or add it to baked goods for a prebiotic kick.
• Incorporate garlic into your meals, such as soups, stir-fries, and dressings, for added flavor and gut health benefits.
• Add green bananas to your smoothies or breakfast bowls for a resistant starch boost.

Common Misconceptions About Prebiotics

Let’s clear up a few myths surrounding prebiotics:

• Myth: Prebiotics and probiotics are the same.
• Truth: Prebiotics are fibers that feed probiotics (beneficial bacteria). They work together to maintain gut health.
• Myth: All fiber is prebiotic.
• Truth: Not all fibers have prebiotic properties. Prebiotics are specific types of fibers that selectively nourish beneficial gut bacteria.

Prebiotic Supplements vs. Natural Sources: Which Is Better?

While prebiotic supplements are available and can be convenient, natural food sources provide additional benefits such as vitamins, minerals, and antioxidants. Whole foods offer a diverse range of fibers that nourish various strains of beneficial bacteria. However, supplements like MicroBiome Restore can be a useful addition to your routine, especially if you have specific digestive concerns, travel a lot, or find it difficult to consume enough prebiotic-rich foods.

Looking for a Prebiotic Supplement?

If you're looking to supplement your prebiotic intake, MicroBiome Restore is an excellent choice. It combines prebiotics with targeted probiotics to support gut health, improve digestion, and boost immune function.

Whether used alone or alongside natural food sources, MicroBiome Restore is there when you want to maintain a balanced gut microbiome, especially during times of stress, travel, or following antibiotic use.

Conclusion

Natural sources of prebiotics provide an easy and delicious way to support your gut health. From figs and Jerusalem artichoke to seaweed, maitake mushrooms, chicory root, garlic, and green bananas, there are plenty of ways to add these prebiotic-rich foods into your daily meals. For a more comprehensive approach, you can combine these natural foods with a supplement like MicroBiome Restore to maximize the benefits for your gut.

References

[1] Arkkar U, Preetha R. Evaluation of Fig Powder as Prebiotic and its Utilization for Development of Synbiotic Microcapsules. Biosci Biotech Res Asia 2016; 13(2). DOI: http://dx.doi.org/10.13005/bbra/2156

[2] Nur Diyana, A., Puteh, F., Mohd Zulkifli, N. I., Hasnan, N. Z. N. (2021). Evaluation of total phenolic content and antioxidant activities from different extraction techniques of Helianthus tuberosus. Advances in Agricultural and Food Research Journal, 2(1): a0000165. DOI: https://doi.org/10.36877/aafrj.a0000165

[3] Nizioł-Łukaszewska, Z., Bujak, T., Wasilewski, T., & Szmuc, E. (2019). Inulin as an effective and safe ingredient in cosmetics. Polish Journal of Chemical Technology, 21(1), 44-49. DOI: https://doi.org/10.2478/pjct-2019-0008

[4] Kim, H-K., Chijiki, H., Nanba, T., Ozaki, M., Sasaki, H., Takahashi, M., & Shibata, S. (2020). Ingestion of Helianthus tuberosus at breakfast rather than at dinner is more effective for suppressing glucose levels and improving the intestinal microbiota in older adults. Nutrients, 12(10), 3035. DOI: https://doi.org/10.3390/nu12103035

[5] Munim, A., Rod, M., Tavakoli, H., & Hosseinian, F. (2017). An analysis of the composition, health benefits, and future market potential of the Jerusalem artichoke in Canada. Journal of Food Research, 6(5), 69. DOI: https://doi.org/10.5539/jfr.v6n5p69

[6] Chang, W.-C., Jia, H., Aw, W., Saito, K., Hasegawa, S., & Kato, H. (2014). Beneficial effects of soluble dietary Jerusalem artichoke (Helianthus tuberosus) in preventing type 2 diabetes and non-alcoholic fatty liver disease in high-fructose diet-fed rats. The British Journal of Nutrition, 112(5), 709-717. DOI: https://doi.org/10.1017/S0007114514001421

[7] Rumessen, J. J., Bodé, S., Hamberg, O., & Gudmand-Høyer, E. (1990). Fructans of Jerusalem artichokes: intestinal transport, absorption, fermentation, and influence on blood glucose, insulin, and C-peptide responses in healthy subjects. The American Journal of Clinical Nutrition, 52(4), 675-681. DOI: https://doi.org/10.1093/ajcn/52.4.675

[8] Shoaib, M., Shehzad, A., Omar, M., Rakha, A., Raza, H., Sharif, H. R., Shakeel, A., Ansari, A., & Niazi, S. (2016). Inulin: Properties, health benefits and food applications. Carbohydrate Polymers, 147, 444-454. DOI: https://doi.org/10.1016/j.carbpol.2016.04.020

[9] Holdt SL, Kraan S. Bioactive compounds in seaweed: functional food applications and legislation. J Appl Phycol. 2011;23(3):543-597. DOI: https://doi.org/10.1007/s10811-010-9632-5

[10] Belkaid Y, Hand TW. Role of the microbiota in immunity and inflammation. Cell. 2014;157(1):121-141. DOI: https://doi.org/10.1016/j.cell.2014.03.011

[11] Hammad Ahallil, Aminah Abdullah, Mohamad Yusof Maskat, Shahrul R. Sarbini. Fermentation of gum arabic by gut microbiota using in vitro colon model. AIP Conf. Proc. 2111, 050004 (2019). DOI: https://doi.org/10.1063/1.5111252