Top 12 Prebiotic Foods To Keep You On The "Regular"!

Prebiotics are essential for a healthy digestive system. They help to feed the good bacteria in your gut, which can improve your overall health. There are many different prebiotic foods that you can eat to keep your gut healthy. In this post, we will discuss the top 10 prebiotic foods that you should be eating on the regular to keep you regular!


Garlic is an allium vegetable that belongs to the Alliaceae family. It's known for its amazing prebiotic capabilities and ability to ward off colds, but it can actually do much more than that! From reducing blood pressure in hypertensive individuals to providing antioxidant protection from cellular damage, garlic offers a variety of health benefits. Plus, its unique flavor makes it a prime choice for kitchen chefs around the world. So before you cross garlic off your grocery list, remember how prebiotic and powerful this little ingredient is!


The onion is an oft-underrated vegetable. Not only do they add flavor and a little bit of heat to any dish, but they are prebiotic, meaning they help promote healthy probiotic bacteria in the gut. Furthermore, onions can be cooked or used raw in salads, sandwiches, tacos, and more - making them a versatile addition to any kitchen. While prepping them might bring a few tears every now and then, remember that you're ultimately providing your microbiome with prebiotics! They're definitely worth it.

Green Bananas

A green banana might seem unappetizing but don't be so quick to judge! Green bananas have lots of prebiotic benefits, which means that they are like a snack packed with dietary fiber and resistant starch. And if you wait until they ripen, they will give you an extra boost of vitamins and minerals. So make sure to pick up some green bananas next time you go grocery shopping – your gut will thank you!


Asparagus has long been held up as an extremely nutritious vegetable, and for good reason. Not only is it very low in calories and high in vitamins A, C, and K, but it is also packed with prebiotics that supports a healthy digestive system. In addition to being full of nutrients for your body, asparagus can provide quite the flavor experience too.

Whether boiled, sautéed, roasted, or grilled, this veggie has a delicate yet savory character plus hints of nuttiness. And let's not forget its gorgeous emerald green color - quite striking when put on display on a dinner plate! So go ahead and add some asparagus to your weekly meals; you'll be glad you did!

Jerusalem Artichoke (Sunchoke)

The Jerusalem Artichoke, often mistaken for other forms of artichokes, is actually a root vegetable that has prebiotic benefits. This prebiotic superpower makes it easier to digest and can potentially aid in improving digestion as well as nutrient absorption.

It also contains dietary fiber and a variety of minerals that can help improve your overall health and energy levels. In fact, the Jerusalem artichoke is actually a type of sunflower native to North America that got its unique moniker from Italian settlers who found it resembled the shape of an artichoke. So why not give the mighty prebiotic-rich Jerusalem artichoke a try?!

Dandelion Greens

Dandelion greens are mysteriously overlooked amidst the vast array of culinary options available today. But this underestimated leafy green should not be forgotten - it is a prebiotic power food, full of minerals and vitamins, plus an array of unique fibers that support healthy digestion in an unparalleled fashion. Best of all, dandelions are widely accessible - you can either buy them from your local grocery store or even find them growing in fields or in your own backyard! So why not give these greens a try next time you’re looking for prebiotic-rich nutrition - your gut will thank you!


Leeks are a multi-faceted food that brings many benefits to the table. Not to mention they have a mild, sweet oniony flavor! A prebiotic vegetable, leeks help support gut health by providing prebiotics – the food on which our beneficial bacteria thrive. There’s even evidence that prebiotic-rich foods can help reduce stress! It's even prettier than its close cousins such as onions and garlic: it looks like a giant scallion with a slender white stem and bright green leaves. Truly a unique veggie that’s not only delicious but also packed with prebiotic power.


Apples are a delicious, versatile fruit that most of us can't help but enjoy. But these seemingly ordinary fruits offer more than just good taste. Apples contain prebiotics, a type of dietary fiber that helps the body's microbiota. So next time you reach for an apple, consider its hidden prebiotic power and feel good about how your snack doubles as health support! The truth is, apples can make us happy in more ways than one!

Chicory Root

Chicory root is a prebiotic food source, packed full of health benefits. Native to Europe and Asia and generally found in the form of a dried herb, it has long been used medicinally to support digestive health. Packed with beneficial fiber, this vegetable can help regulate bowel function and digestion. Additionally, chicory root contains essential minerals like magnesium, zinc, and iron which are important for good overall health.

If you're looking for an easy prebiotic to incorporate into your diet then try adding some finely chopped chicory root. Whether you sprinkle it onto a salad, throw it into a smoothie or add it to your morning oatmeal—this prebiotic food just may be what you need to bring some added life back into your gut!


Cocoa is an incredibly versatile food - it can be enjoyed in its raw form, added to desserts for a deep, rich flavor, or even mixed into drinks for those who are seeking a little extra indulgence. But the benefits of cocoa don’t end there: It’s also a prebiotic powerhouse! Big words aside, prebiotics act as food for the healthy bacteria in your gut, encouraging them to thrive and contributing to greater overall health and well-being. So notch up your nutrition credentials - why not enjoy some cocoa today?


Not to be forgotten, avocados are a prebiotic superfood. Many people enjoy them simply as part of their everyday diet - they’re often added to salads and sandwiches or served in slices with a drizzle of olive oil and some sea salt. But did you know that this delicious fruit is also rich in prebiotics?  Avocados contain a type of fiber known as inulin, which acts as a prebiotic to help your gut flora flourish. And who doesn’t love the creamy texture and unique flavor of avocados?

Raw Organic Apple Cider

Raw organic apple cider vinegar (ACV) is an incredibly versatile ingredient. It can be used to make salad dressings, marinades, and sauces; it can also help balance the acidity in dishes. But what many people don’t realize is that ACV also contains prebiotics!

These beneficial bacteria are important for the health and well-being of your gut, so adding ACV to your diet can help promote good digestive health. And since it has a slightly sour flavor, it’s easy to add a dash of this prebiotic powerhouse to many dishes. Just make sure that your AVC is raw and organic - this cloudiness is where all the magic happens.


Adding any of these delicious foods to your diet is a great way to get more prebiotics, and get that digestive system moving, but if you’re looking for an easy (and tasty!) way to get a concentrated dose of prebiotics, try adding a prebiotic supplement from our article below to your daily routine. Just mix one into your favorite beverage or food and you’re good to go! Have you added any of these prebiotic-rich foods to your diet? What are some of your favorite recipes that include them? Let us know in the comments below or on social media!

You Might Also Enjoy Reading This!

The Best Prebiotic Supplement To Keep You On The Regular!
Improve your microbiome health with the best prebiotic supplement selection we’ve found, and get that digestive system back in prime shape!
Prebiotics vs Probiotics - What’s The Poop?
Who knew that our poop could be so interesting? Turns out, there’s a lot to learn about the different types of bacteria that live in our gut and what role they play in keeping us healthy. Here, we’ll explore the difference between prebiotics and probiotics - two common terms you’ve
The Top 8 Lost Superfoods and How to Find Them
In our modern world, it’s easy to forget about the nutritional powerhouse foods that our ancestors relied on for good health. These so-called “lost superfoods” are chock-full of vitamins, minerals, and antioxidants that can help boost your health in a variety of ways. Here are five lost superfoods t…


Each of these products has been very carefully reviewed and selected by us at WellnessWishlist. All opinions in this article are our own, and we're proud to share them with you, however, all content is meant only to be informative and should not be taken as medical advice, nor used to diagnose, treat, and or prevent any health conditions. As Amazon associates we may collect compensation from the affiliate links on this page, through qualifying purchases (that's how we stay in business). We truly hope you enjoy finding the next addition to your WellnessWishlist!