The focus tends to center on probiotics when it comes to maintaining a healthy gut. While they have a place, they’re not the be-all, end-all means of caring for the beneficial bacteria that live inside the gut. In fact, there’s still so much that science has yet to understand about the gut, let alone probiotics. So, while things like fermented foods, supplements, and new strains of probiotic bacteria continue to make waves, there’s also the underrated use of prebiotics, which are the things that our bacteria feed on.

Thanks to prebiotics, they’ll continue to colonize and maintain their benefits. Without them, it’s goodbye, bacteria, and hello gut decline. The gut becomes vulnerable to inflammation, infections, irregular stools, and poor detoxification (due to the last point). A lot of people think that prebiotic foods- which are all plant-based- are for vegans and vegetarians, but I’m here to show you that they and practically all diets can still benefit from them. The only exceptions would be people eating extremely restricted diets like carnivore and low FODMAP. Otherwise, it’s safe to say that most of the population can (and would benefit) from eating plenty of prebiotic-rich foods.

But how do you know which ones are right for you? Well, I’ve got you covered. I did the research and came up with the appropriate prebiotic foods for each diet type. That’s right- I did the work for you! So, use this as your handy guide to the best prebiotics according to your diet. Let’s get to it!

Vegan and Vegetarian

We’ll start with the easiest group of the bunch. Vegans and vegetarians both consume plenty of plant foods, so already they’re at an advantage. However, to really up the prebiotic content, here’s a list of the top foods with the most amount:

• Artichokes
• Garlic
• Onions
• Leeks
• Asparagus
• Dandelion Greens
• Chicory Root
• Jicama
• Seaweed
• Leafy greens
• Okra
• Nopal Cactus
• Berries
• Red Wine
• Matcha (green tea powder)
• Pomegranates
• Purple Foods (cabbage, asparagus, sweet potato)
• Citrus (orange, grapefruit, pomelo)
• Apples
• Bananas (ripe)
• Oats
• Wheat Bran
• Cacao (dark chocolate)
• Resistant Starch: from cooked and cooled potatoes, sweet potatoes, squash, plantains, green bananas, white rice, beans, and lentils

[1]

All of these foods are excellent for plant-based diets, such as vegan. Beware, though. While it’s tempting to consume foods like the Beyond Burger and Captain Crunch cereal that are both vegan, they stand in the way of real, whole foods like the ones from this list that nourish your gut. [2] Rather than eat what’s honestly a bowl of sugar and empty carbs for breakfast, why not have some cozy oatmeal topped with cinnamon and bananas? With lunch or dinner, make a small salad of dandelion greens, which are not only prebiotic but bitter, which activates receptors in your liver that increase bile and digestive enzymes. In doing so, you not only feed your bacteria, but you also optimize digestion (preventing bloating and enhancing nutrient absorption).

Low Carb

Now, here’s where things start getting tricky, but doable. Too many prebiotics leads to too many carbs. So, you’re going to have to limit your selection of prebiotic-rich foods and their portion sizes. While technically you could eat all of the foods from the last section, you’ll have to use portion control. And on that note, here are the best foods for low carb, especially if the goal is balancing blood sugar:

• Artichokes
• Garlic
• Onions
• Leeks
• Asparagus
• Dandelion Greens
• Jicama
• Seaweed
• Leafy greens
• Okra
• Nopal Cactus
• Berries
• Pomegranates
• Purple Foods (cabbage, asparagus, sweet potato)
• Citrus (orange, grapefruit, pomelo)
• Apples (in moderation)
• Bananas (ripe) (in moderation)
• Cacao (dark chocolate)
• Green bananas

What about resistant starch? This type of prebiotic is fine on low carb diets, provided you have a small serving and, ideally, consume it after an intense workout (like I do with my FM and WEM principle). Bonus- consuming resistant starch lowers the blood sugar of the meal after it. (This is called the “second meal effect.”) It’s a unique carry-over benefit that’s great for controlling carbs and blood sugar! [3] [4]

As for meal ideas, you can blend a cup of berries, ½ a banana, and mixed greens into a smoothie or have a cooked and cooled sweet potato with your main course for lunch or dinner. Apples and citrus fruit make for great snacks, too!

Keto

Finally, we’ve come to what’s often the most challenging diet for prebiotics. But if you’ve been paying attention, it’s not that hard to get enough prebiotics, since many of the foods I’ve listed are 100% keto-approved! Let’s take a look.

• Artichokes
• Garlic
• Onions
• Leeks
• Asparagus
• Dandelion Greens
• Jicama
• Seaweed
• Leafy greens
• Okra
• Nopal Cactus
• Berries
• Purple Foods (cabbage, asparagus)
• Cacao (dark chocolate)

Keto diets can absolutely include prebiotic foods, provided you pay particular attention to portion sizes. While you have more comfort room on a low carb diet, keto requires more planning ahead. You may even have to track your food temporarily before you get the hang of things. Prebiotic foods like garlic, onions, leeks, berries, cacao, and artichokes are all rich in prebiotics. Still, they surprisingly come with a bit of carbs- enough to potentially knock you out of ketosis. Now, for people eating outside of keto, they’re still extremely low carb and not a concern. However, during keto, every gram of carbs counts. The traditional keto diet allows for 20-25 grams of carbs a day. Half a medium onion is nearly five grams of carbs, a cup of blueberries is 21 grams of carbs, and a cup of asparagus is 5 grams. [5] [6] [7] As you can see, you have to spend your carb “allowance” carefully, as even other foods like nuts, seeds, yogurt, and cheese contain carbs. Still, you can get enough prebiotics provided you stick to this list and be mindful of how much of these foods are being eaten. As long as you stay well within your limit for the day, you’ll be great!

 With meals, pair a protein-rich food (eggs, salmon, steak, chicken, etc.) with any of the foods from this list, like asparagus and leafy greens. Artichokes are a savory low carb treat that is delicious when paired with a mayo-based dip. You can make a low carb smoothie with a half cup of frozen berries (raspberries, blackberries, strawberries, etc.), a tablespoon of raw cacao powder, avocado, and unsweetened vanilla almond milk (feel free to add a pinch of stevia or monk fruit for extra sweetness). Toasted nori seaweed sheets can be used as a “wrap” for smoked salmon or munched on as a snack.

Prebiotics- Easy to Get

As you can see, it’s really easy to get enough prebiotics, regardless of the diet you eat. Low carb and keto, especially both, have to be mindful of portion sizes, but they’re not excluded from the group. And don’t forget that fermented foods like sauerkraut, miso, tempeh, and kimchi have a prebiotic-like effect, offering both probiotics and prebiotics from the traces of fiber they contain.

Do you struggle to get prebiotics in? Does this list help? Let me know your favorite one down in the comments!

Sources:

[1] https://www.healthline.com/nutrition/19-best-prebiotic-foods#section20
[2] https://www.peta.org/living/food/accidentally-vegan/
[3] https://www.ncbi.nlm.nih.gov/pubmed/16600933
[4] https://www.ncbi.nlm.nih.gov/pubmed/24228189
[5] https://www.onions-usa.org/all-about-onions/onion-nutrition/
[6] https://www.medicalnewstoday.com/articles/287710.php#nutrition
[7] https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2312/2
[8] https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients