FOS strengthens gut flora, helps with fat breakdown, and boosts your immune system by increasing nitric oxide production in cells 22 , Onions are also rich in the flavonoid quercetin , which gives onions antioxidant and anticancer properties Additionally, onions have antibiotic properties and may provide benefits for your cardiovascular system 26 , Onions are rich in inulin and FOS, which can help boost your immune system, provide fuel for your gut bacteria, and improve digestion.

Thanks to their inulin content, leeks promote healthy gut bacteria and help break down fat Leeks contain a high amount of vitamin K , which promotes blood clotting 29 , Leeks are a nutrient-dense vegetable often used in cooking for their distinct flavor. They are high in prebiotic inulin fiber and vitamin K.

The nutritious vegetable naturally contains inulin, which can improve your digestive health and help your body maintain optimum levels of glucose and insulin Inulin is also a soluble fiber, which feeds the friendly bacteria in the gut, such as Bifidobacteria and Lactobacillus Asparagus has been linked to the prevention of certain cancers 35 , and in vitro and animal studies show its combination of fiber and antioxidants also provides anti-inflammatory benefits Asparagus is a popular vegetable rich in prebiotic fiber and antioxidants.

It promotes healthy gut bacteria and may help prevent certain cancers. Unripe green bananas are high in resistant starch , which has prebiotic effects Plus, one medium-sized banana about 7 to 8 inches long is only calories and contains approximately 3 grams of fiber and mg of potassium Barley is a popular cereal grain and is used to make beer.

It contains 2—20 grams of beta-glucan per grams Beta-glucan is a prebiotic fiber that promotes the growth of friendly bacteria in your digestive tract 40 , 41 , The beta-glucan in barley has also been shown to lower total and LDL bad cholesterol and reduce the risk of cardiovascular disease.

It may also help lower blood sugar levels One study found that barley beta-glucan improved metabolism in mice through both suppression of appetite and improvement of insulin sensitivity Plus, barley is rich in selenium. This helps with thyroid function, provides antioxidant benefits, and boosts your immune system 45 46 , Barley is high in beta-glucan fiber, which promotes healthy bacteria in the gut.

It can also lower cholesterol and blood sugar levels. Whole oats are a healthy grain with prebiotic benefits.

They contain large amounts of beta-glucan fiber, as well as some resistant starch. Beta-glucan from oats has been linked to 47 , 48 , 49 :. Furthermore, it has been shown to slow digestion and help control appetite 50 , Whole oats are a grain rich in beta-glucan fiber.

They increase healthy gut bacteria, improve blood sugar control, and may reduce cancer risk. Apples are a delicious fruit with fiber. The pectin in apples has prebiotic benefits. A study found that pectin from apples could promote healthy gut microbiota, decrease inflammation, and suppress weight gain and fat accumulation in rats with obesity Pectin increases butyrate, a short-chain fatty acid that feeds beneficial gut bacteria and decreases the population of harmful bacteria 53 , Research shows that in addition to their prebiotic benefits, apples can improve heart health and may even reduce your risk of asthma and other pulmonary disorders 55 , Apples are rich in pectin fiber.

Pectin promotes healthy gut bacteria and helps decrease harmful bacteria. Konjac root, also known as elephant yam, is a tuber — or a vegetable grown underground, like the potato. Konjac glucomannan promotes the growth of friendly bacteria in your colon and may help relieve constipation Glucomannan has also been shown to lower blood cholesterol and help with weight loss — all while improving carbohydrate metabolism 59 , You can consume it in the form of foods made with the konjac root, such as shirataki noodles.

You can also take glucomannan supplements. The glucomannan fiber found in konjac root helps promote friendly gut bacteria, reduces constipation, and helps with weight loss.

It can be consumed in foods made with the konjac root, like shirataki noodles. Cocoa beans are actually seeds from the Theobrama cacao tree. Cocoa powder , created by crushing cocoa beans and removing the fat or coca butter, makes it easy to add cocoa to oatmeal, smoothies, yogurt, and other recipes.

Cocoa and its products are rich sources of polyphenols such as flavanols, which exert antioxidant and anti-inflammatory effects These compounds also help grow beneficial gut bacteria while reducing the growth of harmful bacteria Cocoa is a tasty prebiotic food.

It contains flavanols that increase healthy gut bacteria while reducing harmful bacteria. It contains about 1. Burdock root is rich in inulin and FOS, which support the growth of healthy bacteria in the digestive tract.

Burdock root also contains phenolic compounds, which gives them their antioxidant properties Burdock root is widely consumed in Japan. It contains fiber and inulin, which supports the growth of healthy bacteria in the gut. This has helped me feel less bloated every day.

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Probiotics and prebiotics are two important nutrients for gut health that help gut bacteria that's good for you to flourish. Probiotics help introduce new beneficial microorganisms to your microbiome, while prebiotics help feed these microorganisms.

Keep reading to learn more about what probiotics and prebiotics are, their benefits and risks, and how to add them to your diet. Probiotics and prebiotics work together to promote good digestive health, and each has a different role. Your gut is made up of trillions of bacteria. Probiotics are live microorganisms, similar to or the same as the ones that exist in your gut.

They can be found in certain foods or you can purchase them as supplements. There are a variety of species of probiotics. Lactobacillus and Bifidobacterium are the most common.

Prebiotics help beneficial gut bacteria to grow and thrive. Think of them like food for healthy gut bacteria.

Prebiotics are a form of dietary fiber that feed the good bacteria in your gut. However, prebiotics are not the same as fiber.

They are both, however, non-digestible by human enzymes. Like probiotics, they can be found in foods or in supplements. Some forms of probiotics produce short-chain fatty acids like butyrate, acetate, and propionate through fermentation. One of the best benefits of adding probiotics and prebiotics may be improved health.

Of course, the main thing that comes to mind when you think of prebiotics and probiotics is probably gut health, but what does the research say? Probiotics may help prevent antibiotic-associated diarrhea , constipation, and Clostridium difficile infection.

Probiotics may also help manage symptoms of irritable bowel syndrome IBS and maintain or induce remission of ulcerative colitis a type of inflammatory bowel disease IBD.

That being said, the American Gastroenterology Association does not recommend using probiotics to treat IBS because there is insufficient evidence to support their benefits.

Plus, most research reviews are inconclusive because of the wide variations in probiotic strains studied and the mixed results of the studies.

Research demonstrates mixed results for prebiotic use and gut health benefits. Meanwhile, some studies have shown that taking both prebiotics and probiotics could protect against the development and progression of colorectal cancer.

Additionally, probiotic supplementation may play a role in preventing upper respiratory tract infections and reducing the length of infection when compared with placebo or no treatment, according to a Cochrane review. The gut-brain axis is an area of interest for researchers.

One study found that probiotic supplementation reduced measures of stress and improved mental flexibility in older adults. Others have found that probiotics reduce symptoms of mild to moderate depression and reduced anxiety scores in some people.

While more research is necessary to fully understand this connection and determine specific treatment protocols using probiotics and prebiotics for mental conditions, there is potential for these to become treatment options with a low risk of side effects.

Consuming prebiotics, particularly fructans found in foods like wheat, rye, and onions, is associated with improved absorption of calcium, leading to better bone mineral density.

Prebiotics may also help with the absorption of magnesium and iron. Furthermore, a systematic review examining the effects of probiotics on micronutrient absorption found that taking probiotics was associated with improved status of vitamin B12 , calcium, folate, iron, and zinc in healthy individuals.

Most prebiotic foods are oligosaccharide carbohydrates including galacto-oligosaccharides, starch and glucose-derived oligosaccharides, and others. Some examples of prebiotic foods include:. Probiotics are commonly found in fermented foods since the fermentation process often causes these bacteria to grow.

They are also added to certain foods, like yogurt. Here are some good food sources of probiotics:. There are also an increasing number of foods with added probiotics, like sparkling beverages or cereals.

However, sometimes these products or the ones listed above may not contain legitimate probiotic strains, causing them to degrade before exerting a benefit on the gut. Generally, probiotics are safe to consume with minimal side effects.

Scientists found that the prebiotic potential of these plant extracts not only supported the growth of probiotics in vitro, but also inhibited the growth of pathogenic bacteria that can increase disease risk.

Barley, an underused grain in many kitchens, is highly nutritious, rich in both fiber and protein, and is versatile in the kitchen. One half-cup serving of cooked pearled barley about 79 grams contains 3 grams of fiber.

According to Ehsani, "Barley doesn't have an overpowering taste, so you can dress it up to be savory or sweet.

You can use it instead of rice, quinoa or oats in almost any recipe. Recent review research published in a issue of the journal Foods supported past findings on the prebiotic potential of cereal grains and found that barley contains one of the highest levels of beta-glucan.

Beta-glucan has shown not only prebiotic potential, but is also a promising functional food ingredient thanks to its ability to thicken, stabilize and emulsify a dish. Swapping barley into your stir-fry, soup or side dish is a promising way to reap the benefits of prebiotics.

Small but mighty, garlic is one of the most commonly used prebiotic foods on the market. While one clove of garlic about 3 grams has only about 0. A study published in Current Research in Food Science showed that garlic saccharides, or sugars, obtained from garlic polysaccharides in a controlled setting exhibited prebiotic effects.

Scarlata echoed this research, sharing, "Garlic is rich in fructans, a well-known prebiotic fiber. Fructans promote the abundance of key health-promoting microbes such as Bifidobacterium, Lactobacillus and Faecalibacterium prausnitzii.

prausnitzii is one of the most abundant bacteria, or probiotics, in a healthy gut microbiome. It's been shown to be low or depleted in several intestinal disorders such as inflammatory bowel disease. Fructan intake from foods like garlic, bananas and artichokes, Scarlata shares, is associated with improving the intestinal barrier a protective gut layer that keeps intestinal contents in the gut versus permeating into the bloodstream , improved laxation and better cholesterol and blood sugar regulation.

If the thought of peeling garlic makes your head spin, consider purchasing peeled garlic or minced garlic in a jar to keep handy in your refrigerator.

Although Jerusalem artichokes aren't the most popular vegetable, Ehsani notes, they do pack in the fiber. One cup of Jerusalem artichoke about grams contains 2. Plus, Jerusalem artichokes, like bananas, contain inulin fiber as well, which acts as a prebiotic. Ehsani shares, "Inulin can help grow beneficial gut bacteria in the microbiome.

It also assists in having easier-to-pass bowel movements, meaning less straining or pushing is required. A study published in Current Developments in Nutrition explored the function of the eight main prebiotic sources commonly found in the literature and while only time will tell if it remains in the top three, inulin continues to demonstrate one of the most widespread researched prebiotic benefits thanks to its fermentation in the gut.

Vibrant and beautiful, kiwifruit is a great addition to help increase your prebiotic intake. Scarlata shares, "Kiwifruit is rich in polyphenols, plant chemicals that have been shown to have prebiotic activity, in turn boosting the health-promoting gut flora.

One kiwifruit about 75 grams contains 2. As an added bonus, Scarlata notes, green kiwifruit can help keep you regular! From chickpeas and black beans to edamame, lentils and more, the legume family remains a top source of prebiotics.

Foods from this category contain a type of prebiotic known as galacto-oligosaccharides. If you experience flatulence after consumption of these foods, you're not alone. Scarlata shares, "The well-known intestinal gas effects post bean consumption is simply a reminder that our gut flora are fermenting the prebiotic fiber in the beans, providing key health benefits along the way, such as increasing health-promoting bacteria, such as Bifidobacteria.

Bifidobacterium promotes immune function, produces B vitamins, protects us from invading pathogens, and produces butyrate, a short-chain fatty acid that has anti-inflammatory properties and is fuel for the colon.

While the fiber content will vary slightly depending on your legume of choice, one half-cup serving of cooked lentils about grams provides 8 grams of filling fiber. Oats, like barley, are a delicious and versatile prebiotic source, rich in beta-glucan , shown to enhance the growth of health-promoting microbes.

One half-cup of old fashioned oats dry, about 40 grams contains 4 grams of fiber. Plus, Scarlata shares, as an added bonus, eating oats can help manage both cholesterol levels and blood sugars. Whether you're in the mood for sweet or savory, you can serve oats with fruit and nuts for your morning meal or add your favorite spices and top with an egg for dinner.

boulardii is a strain of yeast with several health benefits. As we touched on earlier, it increases the production of SIgA to support the immune defense. It also has the benefit of being resistant to most antibiotics , making it an excellent choice for anyone who takes antibiotics, as it can help prevent diarrhea that often results from these medications.

It can also help reduce or prevent diarrhea associated with other gut infections. Probiotics and prebiotics are powerful therapeutic tools that modulate the gut microbiome to positively impact gut health and whole-body well-being. Comprehensive stool testing can help your integrative medicine practitioner identify what aspect of your gut health and microbiome need support and provide targeted effective recommendations.

Probiotics and prebiotics are present in various foods and can also be taken in supplement form to positively influence your gut microbiome and health. If you're wondering whether probiotics or prebiotics can help you, talk to your integrative medicine practitioner today!

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Herbal Medicine Fact Sheets. Lab Interpretation. Men's Health. Mental Health. Metabolic Management. Nutrient Fact Sheets. Research Studies. Running Your Business. Women's Health. What are Prebiotics? The Gut Microbiome and Gut Health The trillions of bacteria, viruses, fungi, and other microorganisms in our gastrointestinal system are collectively known as the gut microbiome , also called the gut microbiota or gut flora.

Synergistic Effects of Probiotics and Prebiotics When prebiotics and probiotics are combined, they have a synergistic effect to improve health and are referred to as synbiotics. Using a Comprehensive Stool Test to Test for Gut Health and Bacteria Comprehensive stool tests provide in-depth insight into the health and function of the gastrointestinal system and gut microbiome.

Application of Probiotics and Prebiotics for Gut Health Prebiotics and probiotics can be utilized in various ways to support your gut health. Food Sources of Probiotics To get more probiotics in your diet, focus on foods such as yogurt, sauerkraut, pickles, kimchi, tempeh, vinegar , and other fermented vegetables, fish, and legumes.

Food Sources of Prebiotics Foods that contain prebiotic substances include tomatoes, asparagus, garlic, onions, artichokes, chicory, leafy green veggies, berries, legumes, oats, cooked and cooled rice and potatoes, green bananas, plantains, cashews, quinoa, seeds, tea, and cocoa.

Probiotic and Prebiotic Supplements Probiotic and prebiotic supplements complement a gut-healthy diet, but choosing the right supplement is essential.

Bifidobacterium longum B. Lactobacillus rhamnosus GG LGG , as it is often abbreviated, is one of the most widely studied probiotic strains.

The information provided is not intended to be a substitute for professional medical advice. Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine.

The GI-MAP is a comprehensive stool test that utilizes qPCR technology to detect parasites, bacteria, fungi, and more, allowing practitioners to create personalized treatment protocols to address gut dysfunction.

This test also includes an add-on for the leaky gut marker zonulin. GI Effects® Comprehensive Profile - 1 day. With enough good bacteria, you digest foods easily and regularly, and get optimum nutrition from the foods you eat. But good gut health gives you more than just smooth digestion.

Other research shows it can also boost immunity , increasing the production of certain antibodies. Bad bacteria may rule the roost in your gut after illness, a round of antibiotics, or it can start to take over as a result of a diet high in processed foods.

When things get off kilter, you may notice it after a meal in the form of heartburn or indigestion , or you may see signs in the bathroom. Although there are certainly plenty of supplements and products that tout a probiotic boost, your best best is to increase both your probiotic and prebiotic levels through the foods you eat.

When you think of probiotics, think of fermented foods like yogurt and sauerkraut, Harrell says. Other options include tempeh, kefir, miso, kombucha, and kimchi. Prebiotics are foods high in fiber, but not just any fiber. You want foods that are high in galacto-oligosaccharides, fructo-oligosaccharides, oligofructose, chicory fiber, or inulin.

All plants have some prebiotics, but some are higher in them than others.