But experts still say prebiotic-rich food is the way to keep our thousands of species of gut bacteria happy and healthy. <\/p>\n
\u201cThat’s because vitamins and minerals are most potent when they come from food…\u201d Harvard Medical School<\/a> explains. \u201cPlus, food tastes better than supplements and is often less expensive.\u201d<\/p>\n Fortunately, prebiotics are found in multiple kinds of food, from fruits and veggies to nuts, grains and spices. <\/p>\n \u201cAnd with so many options of prebiotic rich foods, you can find the sources that best work for you and your digestion. Your gut – and your whole body – will thank you,\u201d Brown University Health<\/a> advises.<\/p>\n open image in gallery<\/p>\n Tennis star Roger Federer eats a banana while at a tournament in Montreal, Canada, in August 2017. Bananas and many other foods are rich in prebiotics that can boost gut health (Getty Images)<\/p>\n Bananas<\/p>\n The yellow banana you may be familiar with is a Cavendish banana. The majority of its 27 grams of carbohydrates are prebiotic<\/a>, whereas some supplements only have 2.5 grams.<\/p>\n Getting just three to five grams of prebiotics each day has been shown to be beneficial to your gut health, according to Texas\u2019s Lubbock Gastroenterology<\/a>. <\/p>\n Bananas have insulin, a natural hormone that turns foods into energy and regulates blood sugar.<\/p>\n Insulin is also a prebiotic fiber and bananas are high in resistant starch, which has prebiotic effects, according to dietitians at Healthline<\/a>.<\/p>\n Reachers say this is the case \u2018regardless of the type of banana,\u201d<\/a> of which there are more than 1,000<\/a>.<\/p>\n Asparagus<\/p>\n Asparagus contains insulin and other forms of fiber that support a healthy gut.<\/p>\n A quarter pound has at least five grams, according to Colorado State University<\/a>.<\/p>\n \u201cIt has lots of fiber and beneficial nutrients,\u201d registered dietitian Carly Sedlacek told the Cleveland Clinic<\/a>.<\/p>\n Apples<\/p>\n The majority of the more than 4 grams of fiber in apples is prebiotic. <\/p>\n The fruit contains a prebiotic fiber known as pectin<\/a> that helps to improve inflammation and lower cholesterol levels. <\/p>\n \u201cIt also contains plenty of polyphenols, which have a prebiotic effect on the gut microbiome,\u201d registered dietitian Dr. Emily Leeming told Vogue<\/a>. <\/p>\n open image in gallery<\/p>\n A farmer eats an apple in Madrid, Spain, in September 2014. Apples are another prebiotic fiber-rich fruit (Getty Images)<\/p>\n Garlic<\/p>\n Garlic is lower in fiber than other fruits in vegetables on the list. But, it has several hundred milligrams of prebiotic fiber per gram of food, according to scientists<\/a>. <\/p>\n \u201cApproximately 17 percent of the fiber found in garlic are prebiotics. These prebiotics includes inulin (around 11 percent) and FOS (around six percent),\u201d according to microbiome company BIOHM Health<\/a>.<\/p>\n![\"Tennis](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/11\/GettyImages-829450422.jpeg\")
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