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List of prebiotic foods

by Alivia Nyhan
Published: Last Updated on

To maintain an excellent state of health, a healthy diet with a high supply of nutrients is required. All living beings need food to survive. Certain nutrients fulfill specific functions once ingested within the body. For example, foods known as prebiotics provide significant benefits for digestion, strengthen intestinal flora and protect it from harmful agents. In addition, they also help support the immune system, which is very important because, in the intestines, there are many immune cells responsible for defending the body.

Due to this, prebiotic foods reduce the risk of contracting gastrointestinal and genitourinary infections, which is why they help people at high risk of these diseases. Suppose you want to know an l ista very comprehensive prebiotic foods and more information about these and probiotics, which are closely related. In that case, we recommend you keep reading the following article, FastlyHeal.

What are prebiotics and their difference from probiotics?

Prebiotic foods are known as carbohydrates or peptides; they are also recognized as unique indigestible fiber they can ferment and thus become food for bacteria that benefit the body. These stimulate the growth of specific microorganisms in the colon that help strengthen it, thus helping to prevent the development of diseases such as cancer.

Thus, for all this, the first thing to improve the health of the digestive system is to eat these foods and then improve habits beyond eating.

Difference between prebiotic and probiotic foods

There are significant differences between prebiotic and probiotic foods in their nature and how they act.

Prebiotic foods are carbohydrates found as non-digestible food ingredients for bacteria found inside the digestive system. They work by preventing the growth of bacteria that damage the digestive tract. Its main contribution is to improve intestinal flora.

Prebiotics are found in breast milk, fruits, and vegetables, among other foods. These are the properties and benefits that prebiotics provide :

  • Prevent constipation and diarrhea.
  • Provides minerals to the bones.
  • Lowers blood pressure and plasma cholesterol.
  • It has a protective effect on colorectal cancer.

Probiotics are live microorganisms of yeast or bacteria that are ingested with food once in contact with the digestive system; they provide multiple benefits such as improving the bacterial flora, the intestinal tract, digestion, and the immune system for as long as it is ingested in adequate dosage. These bacteria or yeasts are present in foods, medications, and dietary supplements. Probiotics are used in the prevention and treatment of certain diseases such as:

  • Irritable bowel syndrome.
  • Gestational diabetes.
  • Allergies
  • Obesity.
  • It prevents acute infections of the upper respiratory tract and the common cold.
  • Lowers cholesterol levels.
  • It helps to reduce the symptoms of intestinal inflammation.
  • It can avoid atopic diseases and even colon cancer.
  • Decreases lactose intolerance.

The result of its use promotes better digestion and a healthy immune system. Probiotic foods belong to the Lactobacillus and Bifidobacterium species. Lactobacillus has been the most used to preserve food through fermentation, such as fermented milk used to make yogurt.

In this other FastlyHealarticle, you can find more information about the benefits of probiotic foods.

What are the prebiotic nutrients?

Before giving the List of prebiotic foods, we better explain the specific nutrients that are part of these:


It is a type of carbohydrate that is not digestible, so it reaches the large intestine intact. It contributes to nourishing probiotic foods, which raise the intestinal flora and balance it.

They are part of many foods; they serve to replace sugars and fats, providing the body with very few calories. At the same time, they benefit the production of bacteria that are usually found in the intestine.

Fructooligosacarido (FOS)

Also known as oligofructose or oligofructose, These are considered derivatives of inulin and soluble fiber, so they cannot be digested by the digestive system of humans, as their primary function favors the growth of the intestinal flora, thus acting as a probiotic.

These foods are present in various vegetables and fruits in small amounts, such as artichokes, asparagus, bananas, onions, and even cereals such as wheat.

Galactooligosacaridos (GOS)

This food is a powder derived from lactose. It has prebiotic action. It contributes to strengthening the immune system and the health of the organism.

They act by strengthening the intestinal flora offering an anti-inflammatory effect and other health benefits. They are found in breast milk. In this way, they help prevent infections and allergies. It is called the bifid factor because breastfed babies have higher levels of bifid bacteria due to galactooligosaccharides.

They promote the health of the digestive system, improve the function of the immune system and protect the digestive system from harmful cells.


It is a synthetic sugar used in cases of constipation. This product is processed at the colon level into substances that extract water from the body and release it into the colon. This water softens the stool. It is used in cases of constipation, where excellent results have been achieved.

Very comprehensive list of prebiotic foods

Foods known as prebiotics form a group that benefits the body. The main prebiotic foods are the following:


Onion has many health benefits and, for example, contains fructooligosaccharides and inulin. Its consumption provides the body with 2 to 6% of this nutrient, stimulates the growth of bifidobacteria in the intestine, and reduces the development of pathogenic bacteria; in addition By, balancing the intestinal flora also decreases the risk of colon cancer.

It prevents fermentation in the intestines and the presence of fungi, parasites, and constipation. Its consumption is excellent in people who suffer from heavy digestion and flatulence.


This food has high levels of inulin, between 9 and 16%. It provides many benefits to the body. It helps digestion take place much better. It also stimulates gastric acids so that food is digested and absorbed correctly.

Garlic reduces the risk of diarrhea and constipation and helps cleanse the body by attacking the toxic substances in some foods, thus allowing the incorporation of healthy nutrients.

Here we show you more benefits of garlic for health.


It is highly beneficial for the liver. It contains from 3% to 10% of inulin, stimulates bile production, and intervenes in the digestion of fats and the absorption of vitamins that food contains. It is excellent in irritable bowel, stomach pain, or dyspepsia cases. It has a high content of vitamins and minerals.

Wheat bran

It offers the body around 5% prebiotics with a high fiber content, which helps increase fecal mass and accelerates intestinal transit. It prevents some gastrointestinal diseases such as constipation, diverticulosis, colorectal, and stomach cancer.


It can be eaten alone or combined with other foods; it has a high content of fructooligosaccharides and pectin, which stimulates digestive functions. Due to its high fiber content, it fights constipation and regulates intestinal function.

It fights gastrointestinal ulcers by creating a protective layer on the stomach, thus neutralizing irritation caused by excess acidity, has an antacid effect, strengthens the immune system, and improves health.


They provide the same benefits as garlic and onion. They contain 3% to 10% inulin. It is an excellent cleanser of the body. Helps fight the presence of bacteria and fungi. Its fiber content stimulates intestinal transit, helping to relieve flatulence and constipation.


It contains high levels of inulin (from 12% to 15%), it can be consumed in the form of an infusion, it has a purifying effect, it improves bile secretion, Its use is excellent in liver diseases, it also improves constipation.

Learn more about Dandelion benefits for health with this other post.


It has inulin levels ranging from 2% to 3%. It has high fiber content, is very low in calories, helps reduce abdominal fat, has a protective effect against cancer, and stimulates digestion.

In this other FastlyHealarticle, you can discover more about Foods to recover damaged intestinal flora.

Probiotic foods: complete List

Finally, we also leave you a list of probiotic foods with information about each one.


Kefir is a fermented goat or cow’s milk. It can be consumed for breakfast. As if that were not enough, it has an acid flavor. It is rich in live microorganisms that act to take care of and strengthen the intestines. With the consumption of this food, bacteria that can damage the intestines are eliminated.


It is one of the foods that provide many benefits to the body, specifically bacterial flora. It is cabbage or fermented cabbage. It contains Lactobacillus and Bifidobacterium. It is a typical German food consumed in other European countries like France, Switzerland, and Poland.

This is the result of the fermentation of cabbage leaves in brine. This food is considered one of the probiotic foods par excellence due to many bacteria.

This food allows nutrients to be easily absorbed; in addition to taking care of digestion, it provides vitamins A, B1, B2, and C, and minerals such as iron, magnesium, phosphorus, and calcium.

Plain yogurt

It is a highly consumed probiotic food. The best are those that contain Lactobacillus and Acidophilus. Discover the Benefits of eating yogurt every day in this other post.


This product is obtained from the fermentation of soybeans. It is a thick paste that provides digestive enzymes. It is a very popular fermented condiment in Japan and China. It is salty and becomes bitter. It is traditionally used in soups but also in vegetables, salads, and sauces.

Sweet and sour cucumbers

Pickles are an essential source of probiotics. Pickles provide beneficial bacteria for digestion as long as they are made by hand to take advantage of probiotics. Despite its benefits, it is an acidifying food.


The kombucha tea or drink kombucha is an ancient beverage used by Traditional Chinese Medicine with excellent antioxidant properties energizing, detoxifying, and. It is a green tea drink that is fermented and sweetened due to the effect of a colony of bacteria and yeasts called SCOBY (Symbiotic Culture Of Bacteria and Yeast).

This drink contains amino acids, vitamins, organic acids, and enzymes with multiple health benefits, which offer excellent contributions to digestion.

Dark chocolate

The probiotic content of cocoa or high-cocoa dark chocolate is much higher than dairy.

Apple vinegar

This food contains an ingredient that is very useful for probiotic foods. The apple’s pectin serves as food for the bacterial flora.


It is traditional in Indonesia. It is obtained from the fermentation of soybeans, is rich in protein, and contains vitamin B12 and all the essential amino acids. Its presentation is in the form of nougat or cake. It is an excellent food for people who follow a vegan diet.


Seaweed is an excellent nutrient. They provide antioxidants. They can be consumed at all meals. Green, blue algae, spirulina, and chlorella have the property of activating Lactobacillus and Bifidobacteria in the intestine. Contains nutrients and antioxidants.

The consumption of prebiotic and probiotic foods offers excellent possibilities for the body to avoid the appearance of diseases and, at the same time, improve health. These foods are especially useful in children, pregnant women, and the elderly, who in some cases require special nutritional care.

At no time are they substitutes. They are part of the balanced diet that the person rich in nutrients must take to provide them and, in this way, strengthen the body.

Medical specialists recommend consuming these foods in this area, such as gastroenterologists and physicians. Do not hesitate to consume them if you need them. If you have doubts about when to destroy them, consult your trusted doctor because he will tell you how to do it and in what cases.

This article is merely informative. At FastlyHeal .com, we do not have the power to prescribe medical treatments or make any diagnosis. We invite you to see a doctor in the case of presenting any condition or discomfort.

If you want to read more articles similar to the list of prebiotic foods, we recommend that you enter our Food category.

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