Regular readers of this blog are likely familiar with the idea of eating ‘probiotic’ foods and, when needed, also adding a probiotic supplement to the mix to support the health of your microbiome, aka, the community of billions of friendly bacteria that live in your gut. (The not-so-friendly ones can fend for themselves.) All good as they say, but the ‘biotic’ story doesn’t end there.

If your goal is to help keep your microbiome, and by extension, the rest of you, well-fed and functioning optimally, there’s one more ‘-biotic’ that I believe everyone should be paying more attention to. It’s the somewhat more under-the-radar ‘pre-biotics.’ These often-overlooked health helpers serve as essential fuel for our gut bacteria and play a vital role keeping the digestive system in tip-top shape. So, what do prebiotics do, exactly, and what’s the big deal with getting more of them in your diet? Here’s a topline on the role they play in boosting health, and how they can upgrade yours – so let’s dig in:

Prebiotics, probiotics, what’s the diff?

First things first: it’s easy to confuse the sound-alikes of prebiotics and probiotics. Here’s the difference. Probiotics are live organisms — beneficial bacteria – which we ingest when we consume fermented foods or take onboard in supplement form. They help the “resident” bacteria in our gut, the good guys, do their job, keeping our digestive machinery humming. Prebiotics, on the other hand, are not living creatures. They’re a primo food source for the beneficial bacteria in our gut, a type of dietary fiber that cannot be digested by our human cells, but that the friendly bacteria feast on.

Prebiotics are like ‘Miracle Gro’ for good gut bacteria.

Because our bodies weren’t designed to digest plant fibers, they pass through the small intestine, where most of our food gets broken down, to the large intestine or colon where they’re fermented by the bacteria that live there, altering (and increasing) their growth and activity. The good bacteria benefit and so does the body, a symbiotic win-win all around, the net result being improved digestion and enhanced nutrient absorption. Think of prebiotics as the fertilizer in your gut garden, helping to create an environment where our good bacteria can thrive.

Prebiotics stimulate production of health-boosting short-chain fatty acids.

In addition to supporting digestive health, research suggests that consuming adequate amounts of prebiotic-rich foods can also have a positive impact on our immune system. Those fermenting fibers produce short-chain fatty acids (SCFAs), such as butyrate, which helps protect the gut wall, keeping the contents of the gut inside the gut, preventing leakage into the bloodstream. That helps reinforce the immune system’s defenses against pathogens. It also helps limit inflammatory signals and responses which, in turn, may help prevent the development of certain kinds of cancers.

Prebiotics are your friends – with benefits.

OK, so, these prebiotic fibers help to maintain a healthy balance of gut flora and stimulate SCFA production. But what else are they up to? Plenty. By feeding the beneficial bacteria, they help them better absorb essential vitamins and minerals from the foods we eat, which is, of course, all to the good.

Another cool thing about prebiotics? The gut bacteria they feed then produce more SCFAs that help tamp down insulin resistance, lowering blood sugar levels by slowing down glucose absorption after meals, and promoting the secretion of glucagon-like peptide1. (That hormone happens to be the natural version of the synthetic compound found in the type 2 diabetes/weight-loss drug Ozempic.) Good news for all, but particularly for those who struggle with metabolic issues.

Pack your plate with prebiotics.

In addition to working with patients on sometimes complex health issues, I also enjoy sharing ideas on basic dietary adjustments that can produce near-instant upgrades to their health – and prebiotic certainly fit the bill. Incorporating more of them into the diet is a simple yet powerful – dare I say it, no-brainer – way to jump-start the process. Better yet, all of these foods taste great too. To reap the benefits of prebiotics, be sure to pile your plate high with several (or more!) of these excellent prebiotic food sources every chance you get:

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1. Asparagus: Those stalks do more than just dress up a salad. They’re packed with the prebiotic fiber that your beneficial bacteria love to feast on. The preferred method here is raw, as cooking the asparagus can diminish some of its beneficial compounds. Feel free, though, to chop them into slivers or slice them raw into ‘noodles’ with a spiralizer. If you prefer a cooked version, then do so with a light, very quick steam to slightly soften the stalks.
2. Apples: Thanks to their soluble fiber called pectin, apples score high on the prebiotic scale, but opt for the tart, lower-in-sugar green Granny Smiths, which researchers from Washington State University found to have the most beneficial effect on good gut bacteria when compared against a variety of popular apple types.
3. Bananas: Besides being rich in essential nutrients like potassium and vitamin C, bananas contain resistant starches that act as fuel for beneficial gut bacteria. But, keep in mind, the riper they are, the higher in sugar they’ll be. Instead, opt for firmer, green bananas or plantains and enjoy in smaller amounts, say a half instead of a whole, to cut the sugar considerably.
4. Chicory root: This one is loaded with inulin, helpful for promoting healthy, regular elimination, and shows promise in helping with blood sugar control. The question is, what to do with it? Though it’s most commonly served as a hot drink made from a powered form with a taste similar to coffee (minus the caffeine), for maximum benefit, and loads more of that helpful indigestible fiber, try roasting, grilling, steaming or sauteing chicory root and adding to salads and stews, or serve as a side veggie.
5. Dandelion greens: Though we might think of them as pesky weeds, dandelion greens are actually a tasty prebiotic leafy green that assists with breaking down fats and proteins and also helps your body fight inflammation. Raw, sauteed, braised, or even made into a pesto, it feeds your gut well, as long as you get yours from a healthy source. The ones growing wild in your backyard may be contaminated with pesticides, animal scat and so on, so steer clear.
6. Garlic: In addition to adding flavor to countless dishes, prebiotic garlic also offers numerous health benefits - think boosted immunity, lowered blood pressure and cholesterol, protection against cardiovascular and neurological disease, the list goes on. But, whether you like yours roasted or raw, garlic serves as an excellent and delicious source of prebiotics – so pour it on.
7. Onions: These culinary staples are not only tasty but, raw or cooked, they’re excellent prebiotic sources. While raw onions are fine, recent studies indicate that cooked onions may deliver a slightly larger prebiotic payload.
8. Jerusalem artichoke: Despite its name, this vegetable, also known as a ‘sunchoke,’ has no relation to the traditional artichoke. It’s actually a member of the sunflower family, but, regardless, it possesses high levels of inulin – that potent prebiotic compound – which is helpful for boosting good cholesterol, calcium absorption and feelings of satiety.

‍BOTTOM LINE: Remember that variety is key when it comes to incorporating different types of prebiotic foods into your diet. Aim for at least two servings per day from this list along with other whole, minimally processed foods that are rich in fiber. One more prebiotic tip: To get your daily dose, slice up your  stalks and stems instead of tossing them – they’re packed with prebiotic fiber that will do your body a world of good and your mind too - according to a UK recent study which indicated that prebiotics likely play a helpful role in easing anxiety, promoting mental health and well-being.

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