Many prebiotic foods are suitable for vegans and people on other diets to eat. These foods include almonds, chicory, garlic, and chickpeas.
Prebiotics help beneficial bacteria grow in the gut. They work with probiotics, which are healthful bacteria or yeasts, to improve health. To date, the majority of research around gut health has focused on probiotics, with prebiotics being a relatively new area of focus.
More research is necessary to uncover all of the health benefits of prebiotics, but they are likely to be a valuable dietary component.
Many of the best-known sources of prebiotics are suitable for vegans. This article looks at 19 of these foods, which include vegetables, legumes, fruits, nuts, and seeds.
Vegetables
Vegetables with a high prebiotic content include:
1. Chicory
2. Jerusalem artichokes
3. Garlic
4. Onions, shallots, and spring onions
5. Leeks
Leeks are another member of the onion family that can help people boost their prebiotic intake.
They contain 1.8 g of fiber in every 100 g.
6. Savoy cabbage
Legumes
Legumes are the fruits or seeds of plants from a specific family. Legumes with a high prebiotic content include:
7. Chickpeas
8. Lentils
9. Red kidney beans, baked beans, and soybeans
Fruits
Fruits with a high prebiotic content include:
10. Bananas
11. Custard apples
12. Watermelon
13. Grapefruit
Cereal grains
Several cereal grains also have a high prebiotic content, including:
14. Bran
15. Barley
16. Oats
Nuts and seeds
Nuts and seeds with a high prebiotic content include:
17. Almonds
18. Pistachio nuts
19. Flaxseeds
Takeaway
People who wish to boost their prebiotic intake can do so by:
eating high-fiber breakfast cereals with added nuts and seeds
eating whole-grain bread
snacking on fruits, nuts, and seeds
adding legumes to soups and salads
reading food labels and selecting products with a high fiber content
Many prebiotic foods are suitable for vegans and people following other diets, making it possible for them to eat a varied, healthful diet that also promotes good gut health.