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Top 5 Foods Rich In Prebiotics According to Research


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Top 5 Foods Rich In Prebiotics

Top 5 Foods Rich In Prebiotics: Prebiotics are specific types of dietary fiber commonly found in plants that promote the growth of beneficial gut bacteria, supported by substantial evidence.

Foods Rich In Prebiotics
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Foods Rich In Prebiotics

A recent study investigated the prebiotic content of various foods as the foods with the highest prebiotic content.

These foods are;

  1. dandelion greens,
  2. Jerusalem artichokes,
  3. garlic,
  4. leeks,
  5. onions.

These prebiotic-rich foods are excellent sources of fiber, a nutrient that is often lacking in the typical American diet but essential for supporting gut microorganisms.

The research, presented by Cassandra Boyd and Assistant Professor John Gieng at the NUTRITION 2023 conference in Boston, suggests that incorporating prebiotic-dense foods into one’s diet, while increasing fiber intake, could be a practical and accessible way to enhance microbiome health.

Foods Rich In Prebiotics

Difference between Prebiotics and Probiotics

It’s important to distinguish prebiotics from probiotics, as they serve different functions.

Prebiotics act as food for the gut’s microbiome, while probiotics contain live microorganisms.

Both can be beneficial to microbiome health in their unique ways.

Benefits of Prebiotics

Various studies have linked higher prebiotic consumption to improved;

  • blood glucose regulation,
  • better absorption of essential minerals like calcium,
  • and indicators of enhanced digestive and immune function.

Although current dietary guidelines do not specify a recommended daily intake of prebiotics, the International Scientific Association for Probiotics and Prebiotics (ISAPP) suggests a daily intake of 5 grams.

To determine the prebiotic content of foods, researchers analyzed data from the Food and Nutrient Database for Dietary Studies, a widely used resource in nutrition and health studies.



Around 37% of the foods in the database were found to contain prebiotics.

Notably, onions and related foods were found to have multiple forms of prebiotics, making them a feasible and practical target for increasing prebiotic consumption among Americans due to their common use in various dishes as both flavoring and main ingredients.

Foods Rich In Prebiotics

Onion rings, creamed onions, cowpeas, asparagus, and Kellogg’s All-Bran cereal were also identified as foods with notable prebiotic content, ranging from approximately 50-240 milligrams of prebiotics per gram of food (mg/g).



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