What are prebiotics and which foods contain them?
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Leesduur: 4 min
Probiotics are one of the most popular nutritional supplements, but prebiotics are less well-known. And yet, they form the foundation of thriving bacterial colonies in your intestines!
In this article, I'll tell you more about prebiotics. What exactly are they? And which foods can help you get them?
Prebiotics are indigestible fibers that feed good gut bacteria and form short-chain fatty acids.
They are found in Jerusalem artichokes, lentils, bananas, oats and cooled rice (resistant starch).
Increase your intake gradually to prevent digestive problems and support healthy intestinal flora.
What are prebiotics?
Prebiotics are indigestible dietary fibers that reach the large intestine intact.
There, they serve as a food source for beneficial gut bacteria, such as lactobacilli and bifidobacteria. Our intestines don't digest these fibers, but the gut bacteria ferment the prebiotics.
As a product of fermentation, a number of substances are produced, the short-chain fatty acids:
- Butyrate (butyric acid);
- Acetate (acetic acid); and
- Propionate (propionic acid)
These fatty acids can contribute to your health, including supporting healthy intestinal flora. (1) (2) (3)
Difference between Probiotics and Prebiotics
The terms prebiotics and probiotics are often used interchangeably. But it's important to understand the difference:
- Probiotics are living microorganisms that, when consumed in sufficient quantities, contribute to health. They are mainly found in fermented foods like yogurt and sauerkraut.
- Prebiotics provide nutrients for these microorganisms. By eating prebiotics, you support the growth and activity of the beneficial bacteria already present in your intestines. They are found in leeks and Jerusalem artichokes, among other places.
Types of prebiotic fibers
There are several types of fiber with prebiotic properties. The best known are:
- Inulin - Is a soluble fiber with longer chains of fructose units. It occurs naturally in roots and tubers and has a distinctly sweet flavor.
- Oligofructose - Consists of shorter chains of fructose units and is a derivative of inulin.
- Fructo-oligosaccharides (FOS) – Consist of shorter chains of fructose units (compared to inulin) and are found in various fruits and vegetables.
- Galacto-oligosaccharides (GOS) – Found mainly in dairy products and certain vegetables. It is an important component of breast milk.
- Pectin - A soluble fiber found mainly in the skin of fruits such as apples and citrus fruits.
- Beta-glucans – Soluble fibers found primarily in grains like oats and barley. They consist of long chains of glucose units.
- Resistant starch – Regular starch is quickly digested and turned into glucose, but resistant starch "resists" this breakdown and reaches the large intestine, where it is fermented by your gut bacteria. This process makes it a prebiotic. You'll find it in foods like cooled potatoes, rice, pasta, and certain grains and legumes. (4)
Did you know that the amount of resistant starch increases when you cook it and let it cool overnight in the refrigerator? For example, cooled rice contains almost three times as much resistant starch as warm rice. (5)
Food rich in prebiotics
These 10 foods contain the most prebiotic fiber per serving:
- Jerusalem artichoke (100 g): 4–6 g inulin
- Lentils (cooked) (150 g): 3–4.5 g oligosaccharides
- Chicory root (30 g): 1.35–1.5 g inulin
- Asparagus (100 g): 2–3 g inulin
- Bananas (1 banana): 1–2 g FOS
- Apples (1 apple, approx. 150 g): 1–2 g pectin
- Leek (50 g): 0.5–1.5 g FOS
- Onion (50 g): 0.5–1 g FOS
- Oats (cooked) (40 g): 1.2 g beta-glucans
- Garlic (10 g): 0.1–0.3 g FOS
Good to know : The amounts of prebiotic fiber in this list are approximate estimates and may vary depending on the source and preparation method. The amounts in this list are compiled from sources including the USDA National Nutrient Database, the Netherlands Nutrition Center, and other relevant studies.
How much prebiotic is good for you?
Prebiotics are generally well-tolerated and safe for daily use. However, the level of benefit from a probiotic diet varies from person to person.
Some people can have up to 20-30 grams of prebiotic fiber per day, while others may experience gas or bloating with more than 10 grams.
It's a matter of trial and error and seeing how your gut reacts. Start slowly and gradually increase your intake, allowing your gut to adjust to the extra fiber.
Good to know : If you suddenly take a lot of prebiotics, for example through supplements, you may experience bloating, gas, or even a mild laxative effect. This is usually temporary. If the symptoms persist, it's best to reduce your intake. (6)
Why are prebiotics important for your gut health?
Prebiotics play a key role in supporting healthy gut flora. By regularly eating foods rich in prebiotic fiber, you give your gut bacteria the nutrition they need to function properly.
Consider a varied diet with plenty of whole grains, vegetables, fruits, legumes, and nuts. This can contribute to balanced digestion.
So consciously choose prebiotic foods, this will help your intestines stay healthy in a natural way!
Ebrina van der Bijl
Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.
Sources used
- Ju, X., Jiang, Z., Ma, J., & Yang, D. (2024). Changes in Fecal Short-Chain Fatty Acids in IBS Patients and Effects of Different Interventions: A Systematic Review and Meta-Analysis. Nutrients, 16(11), 1727. https://doi.org/10.3390/nu16111727
- Facchin, S., Bertin, L., Bonazzi, E., Lorenzon, G., De Barba, C., Barberio, B., Zingone, F., Maniero, D., Scarpa, M., Ruffolo, C., Angriman, I., & Savarino, E.V. (2024). Short-Chain Fatty Acids and Human Health: From Metabolic Pathways to Current Therapeutic Implications. Life, 14(5), 559. https://doi.org/10.3390/life14050559
- Alvandi, E., Wong, W.K.M., Joglekar, M.V., Spring, K.J., & Hardikar, A.A. (2022). Short-chain fatty acid concentrations in the incidence and risk-stratification of colorectal cancer: a systematic review and meta-analysis. BMC Medicine, 20(1). https://doi.org/10.1186/s12916-022-02529-4
- Chen, R., Zhang, C., Xu, F., Yu, L., Tian, F., Chen, W., & Zhai, Q. (2023). Meta-analysis reveals gut microbiome and functional pathway alterations in response to resistant starch. Food & Function, 14(11), 5251–5263. https://doi.org/10.1039/d3fo00845b
- Sonia, S., Witjaksono, F., & Ridwan, R. (2015). Effect of cooling of cooked white rice on resistant starch content and glycemic response. PubMed, 24(4), 620–625. https://doi.org/10.6133/apjcn.2015.24.4.13
- Asha, M. Z., & Khalil, S. F. H. (2020). Efficacy and Safety of Probiotics, Prebiotics and Synbiotics in the Treatment of Irritable Bowel Syndrome: A systematic review and meta-analysis. Sultan Qaboos University Medical Journal, 20(1), 13. https://doi.org/10.18295/squmj.2020.20.01.003
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