Prebiotics are types of fiber that feed your friendly gut bacteria. Here are 19 healthy foods rich in prebiotics.

Prebiotics allow your gut bacteria to produce nutrientsTrusted Source for your colon cells, which leads to a healthier digestive system.

Some of these nutrients include short-chain fatty acids like butyrate, acetate, and propionate, which can be absorbed into your bloodstream and improve metabolic health.

However, prebiotics shouldn’t be confused with probiotics, which are live bacteria found in certain foods or supplements.

Read on to explore 19 healthy prebiotic foods to add to your grocery list.

Chicory root is a great source of prebiotics.

Approximately 68%Trusted Source of chicory root fiber comes from the prebiotic fiber inulin, which is a compound that helps improveTrusted Source digestion and bowel function and helps relieve constipation.

The greens of dandelion flowers can be cooked or consumed raw.

The Jerusalem artichoke — also known as the sunroot, sunchoke, or earth apple — is part of the sunflower family. It, too, contains inulin-rich dietary fiberTrusted Source.

Along with its other benefits, inulin helps increase the friendly bacteria in your colon, promoting greater digestive health. It can also aid in the absorption of minerals in your large intestine.

Garlic is a flavorful herb linked to various health benefitsTrusted Source.

Garlic acts as a prebiotic by promoting the growth of beneficial Bifidobacteria in the gut. It also helps prevent disease-promoting bacteria from growing.

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Onions have many health benefits. They are also rich in inulinTrusted Source, as well as fructooligosaccharides (FOS).

FOS is a type of carbohydrate that helps strengthen gut flora and helps with fat breakdown.

Leeks come from the same family as onions and garlic, and they offer similar health benefits.Trusted Source

Leeks are nutrient-dense, which means they’re low in calories but high in vitamins and minerals. Thanks to their inulin content, leeks promote healthy gut bacteria and help break down fat.

Asparagus is a popular vegetable and another great source of prebiotics. Like other foods on this list, this nutritious vegetable naturally contains inulin.

Bananas also contain some inulin. Unripe (green) bananas are also high in resistant starch, which has prebiotic effectsTrusted Source.

In addition, bananas contain a variety of other compounds beneficial to healthTrusted Source.

Beta-glucan in barley has been shownTrusted Source to lower total and LDL (bad) cholesterol and reduce the risk of cardiovascular disease. It may also help lower blood sugar levels.

Whole oats are a healthy grain with prebiotic benefits. Like barley, they contain beta-glucan fiber,Trusted Source as well as resistant starch. Oats also contain various phytochemicals that act as prebioticsTrusted Source.

ResearchTrusted Source also suggests that in addition to their prebiotic properties and their positive impact on healthy gut bacteria, they have other health benefitsTrusted Source, such as helping lower cholesterol.

Apples contain pectin, a type of soluble fiber with prebiotic benefits.Trusted Source

Pectin increases butyrate, a short-chain fatty acid that feeds beneficial gut bacteria and decreases the population of harmful bacteria. However, more research is needed to fully explore the benefits of pectin in humans.

Konjac root, also known as elephant yam, is a tuber — or a vegetable grown underground, like the potato.

Flour made from this tuber contains 70% to 90%Trusted Source of a highly viscous dietary fiber called glucomannan fiber, which can actTrusted Source as a prebiotic by promoting the growth of good gut bacteria. It also has many other health benefits.Trusted Source

Cocoa beans are seeds from the Theobrama cacao tree used to make chocolate. Cocoa powder makes it easy to add cocoa to oatmeal, smoothies, yogurt, and other recipes.

Cocoa is a rich sourceTrusted Source of polyphenols, such as flavanols, which exert antioxidant and anti-inflammatory effects.Trusted Source These compounds also help grow beneficial gut bacteria while reducing the growth of harmful bacteria.

Burdock root is a vegetable commonly used in Japan and has proven health benefits.

Burdock root is rich in inulin and FOS, which support the growth of healthy bacteria in the digestive tract. It also also contains phenolic compounds.

Flaxseeds are a great source of prebiotics.

The fiber in flaxseeds promotes healthy gut bacteria and encouragesTrusted Source regular bowel movements. They also containTrusted Source phenolic antioxidants.

Yacon root is a vegetable very similar to sweet potatoes that is rich in fiber.

It is particularly richTrusted Source in prebiotic FOS and inulin. It also contains phenolic compounds that give it antioxidant properties.

Jicama root is low in calories and high in fiber, including the prebiotic fiber inulin.

In older animal researchTrusted Source, jicama root was shown to helpTrusted Source improve digestive health, enhance insulin sensitivity, and lower blood sugar levels.

Wheat bran is the outer layer of the whole wheat grain. It contains a special type of fiber made of arabinoxylan oligosaccharides (AXOS).

In animal researchTrusted Source, AXOS fiber from wheat bran has been shown to boost healthy Bifidobacteria in the gut.

In humans, wheat bran has also been shown to help increase the presence of Bifidobacterium in fecal matter, which leads to softer stools in healthy individuals whose digestion was slow.

Lab studiesTrusted Source have shown that polysaccharides found in seaweed can increase the production of short-chain fatty acids (SCFA), which nourish the cells lining your gut.

However, more human research is needed to explore the full benefits of seaweed.

Like apples, avocados contain pectinTrusted Source, which has prebiotic properties.

ResearchTrusted Source suggests that eating avocadoes regularly can help decrease the levels of bile acids in the feces, increase levels of healthy fatty acids and short-chain fatty acids, and lead to a higher presence of good gut bacteria.

Prebiotic foods are high in special types of fiber that support digestive health.

They promote the increase of friendly bacteria in the gut, help with various digestive problems, and even boost your immune system.

Prebiotic foods have also been shown to improve metabolic health and even help prevent certain diseases.

Since the fiber content of these foods may be altered during cooking, try to consume them raw rather than cooked to gain the full health benefits.

With a variety of options available, you can take your time to find the best prebiotic foods for yourself and your gut.