Most people have heard about probiotics and their health benefits. But, have you heard of prebiotics? Prebiotics feed the good bacteria in your gut. Therefore, they increase the population of beneficial bacteria. Studies have shown that a diet high in prebiotics can reduce your risk of developing colorectal cancer,  improve bone health, and possibly increase satiety after meals. 

In truth, any plant food that contains fiber will also contain prebiotics. However, certain foods are more dense than others in their prebiotic content. Eating these prebiotic rich foods on a daily basis (if tolerated) can help to support a healthier, stronger gut microbiome. 

Here are six potent sources of prebiotic foods and how to incorporate them into your diet: 

1. Asparagus 

Raw or lightly steamed asparagus is a great source of prebiotics. Typically when it comes to prebiotics, raw veggies have higher amounts. However, raw vegetables aren’t always palatable and that is okay. Lightly cooking vegetables will still retain the prebiotic content. For asparagus, I recommend eating it plain or dipped in your favorite sauce. In the summertime, my family loves to grill it with a little olive oil, salt, and pepper. It is the perfect complement to any meal! 

2. Tomatoes

Tomatoes, both raw and cooked, are powerful sources of prebiotics. Make a yummy sauce with fresh, summer tomatoes or just eat them raw right of the vine. Regardless of how you enjoy these summer foods, know you are doing your gut a favor. The prebiotics in tomatoes help to feed the friendly bacteria in your gut. 

3. Bananas

Unripe bananas will have the highest amount of prebiotics. So, try to eat your bananas before they turn brown! A banana is the perfect go-to snack or great paired with some nuts or almond butter. You can also throw it into a smoothie, mix it with yogurt, or toss it in a bowl of berries for a little prebiotic boost. 

4. Garlic

Garlic is a flavorful and health-promoting vegetable that is also high in prebiotics. Chop up some fresh garlic and add it to a homemade salad dressing, sauce or dip. Adding chopped garlic to any dish you’re making is another excellent way to add flavor and health benefits to your meal. 

5. Onions

Onions and garlic are both rich in inulin and FOS, two prebiotics that are also high FODMAPs (meaning they may not be tolerated by every gut). These prebiotics help to strengthen your gut microbiome and support a healthy immune system.  Just like garlic, onions can be enjoyed raw or cooked. Keep sliced raw onions on hand to throw into your next salad or stir fry!

6. Berries

Berries, all types, are excellent gut-promoting foods. They contain polyphenols and prebiotics. Both of these compounds help to support a strong and healthy gut microbiome. Enjoy berries alone, mixed with nuts or thrown into a smoothie. You really can’t go wrong with these naturally sweet, colorful foods. 

Now you have six foods to keep in mind when you’re working on that weekly meal planning. Enjoy!