Onions, garlic, and leeks top the list of prebiotic-rich foods

If you’re trying to follow a diet that builds and supports a healthy gut microbiome, finding which foods contain the right microorganisms and nutrients (probiotics and prebiotics) and in the recommended amounts can be tricky.

Good news: Research presented at Nutrition 2023, the annual meeting of the American Society of Nutrition, does much of the heavy lifting by revealing the foods with the highest amounts of prebiotics.

After examining the prebiotic content of thousands of foods, researchers have revealed the foods that pack the greatest prebiotic impact:

  • Dandelion greens
  • Jerusalem artichoke (also known as Jerusalem artichoke)
  • Garlic
  • Leeks
  • Onions

As a bonus, in addition to supporting gut health, prebiotic-rich foods contain high amounts of fiber, which has been shown to support gut health, keep you regular, and help you feel fuller for a longer period of time, according to the U.S. Food and Drug Administration (FDA).

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