16 Prebiotic Foods to Eat Now

Feed your gut flora with these prebiotic-rich foods.

Try to eat more of these prebiotic-rich foods — and for extra credit, pair them with the suggested probiotics. Note that, generally, the less foods are cooked, the greater the prebiotic content.

1. ASPARAGUS

Prebiotic fiber: Inulin and FOS.

Enjoy it: Raw or lightly steamed for the most prebiotics.

Probiotic pairing: Dip spears in a sauce made of plain kefir blended with a drizzle of olive oil, lemon zest, and a pinch of salt.

2. UNRIPE BANANAS

Prebiotic fiber: Resistant starch.

Enjoy it: Buy green and eat before fully ripened. Try sliced, mashed, or frozen and blended into “nice cream.”

Probiotic pairing: Whirl a frozen banana in a blender with plain, full-fat yogurt, a handful of greens, and a tablespoon of nut butter for a smoothie.

3. BUCKWHEAT GROATS

Prebiotic fiber: Resistant starch.

Enjoy it: Allow cooked buckwheat to cool for the most prebiotics, then top a green salad with a scoop of these gluten-free pseudo-grains.

Probiotic pairing: Make buckwheat pancakes and serve alongside grilled tempeh “bacon” strips.

4. CABBAGE

Prebiotic fiber: FOS.

Enjoy it: Toss raw cabbage with rice-wine vinegar and sesame oil for an Asian-inspired salad.

Probiotic pairing: Make your own sauerkraut for a pre- and probiotic treat.

5. CHICKPEAS

Prebiotic fiber: Resistant starch. 

Enjoy it: Soak and cook dried chickpeas to make hummus. (Canned chickpeas have lower levels of prebiotic fiber than dried.)

Probiotic pairing: Top hummus with naturally fermented pickles or other veggies.

6. DANDELION GREENS

Prebiotic fiber: Inulin.

Enjoy it: For the most prebiotics, eat these bitter greens raw; mix with milder salad greens like romaine and baby spinach.

Probiotic pairing: Top with goat cheese or a yogurt-based dressing.

7. FENNEL

Prebiotic fiber: FOS and GOS.

Enjoy it: Slice the bulb, which has more prebiotics than the fronds, and eat raw.

Probiotic pairing: Toss with plain yogurt and top with zaatar, a Middle Eastern spice mixture.

8. GARLIC

Prebiotic fiber: Inulin, GOS, and FOS.

Enjoy it: Eat raw for the most prebiotic power. Try sprinkling minced raw garlic into a warm soup as a spicy garnish.

Probiotic pairing: Chop crushed garlic and blend with plain yogurt, grated and drained cucumber, chopped dill, and lemon juice for an easy Greek tzatziki sauce.

9. JERUSALEM ARTICHOKES

Prebiotic fiber: Inulin and FOS.

Enjoy it: Peel and slice thinly using a mandoline. Add raw to a salad, or toss with olive oil and roast at 400 degrees F until lightly browned.

Probiotic pairing: Try it with a kefir dressing: Blend plain kefir with olive oil, lemon zest, and salt.

10. LENTILS

Prebiotic fiber: Resistant starch.

Enjoy it: Add a scoop of cooked lentils to any salad for a prebiotic protein boost.

Probiotic pairing: In addition to lentils, top your salad with sauerkraut or other pickled vegetables.

11. OATS (ROLLED AND STEEL-CUT)

Prebiotic fiber: Resistant starch.

Enjoy it: Top cooked oats with a handful of wilted baby spinach, a sunny-side-up egg, and freshly ground pepper.

Probiotic pairing: Mix 1/3 cup each uncooked steel-cut oats, plain full-fat yogurt, and milk of choice in a Mason jar, along with 1 tablespoon chia seeds. Refrigerate overnight and serve in the morning with your favorite oatmeal toppings.

12. ONION

Prebiotic fiber: Inulin and FOS.

Enjoy it: Eat raw or lightly cooked for the greatest prebiotic effect. Try sprinkling raw into your favorite soup.

Probiotic pairing: Whisk miso paste with water and bring to a simmer for aromatic miso broth. Add onions and cook until just softened.

13. PISTACHIOS

Prebiotic fiber: FOS and GOS.

Enjoy it: Eat a handful or sprinkle onto a salad for added crunch.

Probiotic pairing: Toss into a blender along with plain kefir, a handful of spinach, and a frozen banana for a prebiotic green smoothie.

14. POTATOES

Prebiotic fiber: Resistant starch.

Enjoy it: Boil and allow to cool. Toss with oil and vinegar and finely chopped veggies for a prebiotic side salad.

Probiotic pairing: Serve with sauerkraut.

15. RADICCHIO

Prebiotic fiber: FOS and inulin.

Enjoy it: Eat raw in a salad, or toss with olive oil and roast, then drizzle with balsamic vinegar.

Probiotic pairing: Mix raw, shredded radicchio with plain yogurt, lemon juice, and lemon zest for a side salad.

16. WATERMELON

Prebiotic fiber: FOS.

Enjoy it: Cube and sprinkle with coarse sea salt for a simple snack.

Probiotic pairing: Top sliced watermelon with sprinkles of feta cheese, and drizzle with olive oil and balsamic vinegar.