Top Vegetables That Contain Prebiotics

Some main foods are including prebiotics in them as a way for us to be able to up our prebiotic intake. The word is out and spreading quickly, even commercials about prebiotics in pet food are popping up.

All this has led more people searching for more information on this reliably new health topic. The already proven health benefits we can get from prebiotics certainly makes this a worthy effort and something we just can not ignore.

Putting aside commercially available foods as a source for prebiotics, let's talk about where we can get them in their natural state and from which specific foods.

Most of the foods that are natural sources include fruits, vegetables and whole grains. These are all in the carbohydrate food group. There are a few exceptions to this rule, and they may surprise you; beer, wine, chocolate, raw honey.


One of the best sources you can choose for natural prebiotics is from vegetables. Here is a list including some of the very best ones;

Chicory – this is a plant related to the endive family. Americans know it as curly end and can be used in salads. Chicory has the highest amount of prebiotics than any other plant or vegetable.

Artichokes – Jerusalem artichokes to be more specific. These contain the next highest amount of prebiotic fibers and also vitamins and minerals.

Garlic – this can provide you with good amounts of prebiotic power along all the great antioxidants it's famous for in cleaning and protecting our body.

More vegetables with prebiotics:

  • comments
  • leeks
  • asparagus
  • spinach
  • dandelion greens
  • tomatoes

What makes a vegetable prebiotic?
To have that magical prebiotic effect it must contain a good amount of soluble fiber. The special thing about this type of dietary fiber is what it does in your system after it's been eaten.

Unlike the other nutrients contained in the food, soluble fiber does not get digested and enters the large intestine where it begins a fermentation process. As the fiber ferments it creates short chain fatty acids molecules that the beneficial bacteria in the colon feed on. At the same time, this creates a bad environment for the pathogens (dangerous bacteria) which inhibits any further growth from them.

This is how prebiotics benefit our digestive health, which is all about the relationship between the good bacteria and the bad; feed and support the good guys, destroy as much of the bad guys as possible.

Article by: JM Ferreira

Leave a Reply

Your email address will not be published. Required fields are marked *