By now, you’ve probably heard that prebiotics are essential for gut health. But what exactly are they, and where do you get them?
Prebiotics are a type of dietary fiber that feeds the good bacteria in your gut, helping them grow and thrive. When your gut bacteria are well-fed, they do amazing things—like improving digestion, boosting immunity, and even enhancing your mood.
If you want to give your gut the love it deserves, here are the top 14 prebiotic-rich foods you should be adding to your diet.
1. Bananas 🍌
Bananas (especially slightly green ones) are packed with resistant starch, a type of prebiotic fiber that helps your gut bacteria flourish. Bonus: They also keep you full and energized.
2. Garlic 🧄
This powerhouse ingredient isn’t just for adding flavor—it’s loaded with inulin, a prebiotic fiber that promotes gut health and boosts immunity.
3. Onions 🧅
Like garlic, onions are a great source of inulin and fructooligosaccharides (FOS), which stimulate the growth of beneficial gut bacteria. Plus, they add a delicious kick to almost any dish.
4. Apples 🍏
An apple a day keeps the doctor away—and your gut happy too! Apples contain pectin, a fiber that nourishes gut bacteria and supports digestion.
5. Oats 🥣
Oats are rich in beta-glucan, a type of fiber that acts as a prebiotic. They also help lower cholesterol and keep your gut in top shape.
6. Flaxseeds 🌱
These tiny seeds are loaded with fiber and lignans, which promote gut health and improve digestion. Add them to smoothies, yogurt, or oatmeal for an easy boost.
7. Asparagus 🌿
Asparagus is another great source of inulin, feeding the good bacteria in your gut while supporting digestion.
8. Leeks 🥬
Leeks contain even more prebiotic fiber than onions and garlic—plus, they’re packed with vitamins and minerals that support overall health.
9. Chicory Root ☕
If you love coffee but want to boost your gut health, chicory root is your best friend. It’s one of the richest sources of inulin, making it an excellent prebiotic food.
10. Barley 🌾
Barley contains beta-glucans, which help promote the growth of good bacteria and keep digestion running smoothly.
11. Seaweed 🌊
Yes, even seaweed is a prebiotic! It’s loaded with sulfated polysaccharides, which nourish beneficial gut bacteria and support gut health.
12. Cocoa 🍫
Good news for chocolate lovers—cocoa contains flavanols, which act as prebiotics and support the growth of beneficial gut bacteria. Just go for dark chocolate with minimal sugar.
13. Almonds 🌰
Almonds provide both fiber and polyphenols, which act as food for gut bacteria while also reducing inflammation.
14. Legumes (Lentils, Chickpeas, and Beans) 🫘
Legumes are fiber powerhouses that fuel gut bacteria, keeping your digestion smooth and your gut microbiome balanced.
Want an Easy Way to Get Your Prebiotics? Meet Misfits!
Let’s be real—eating a gut-friendly diet every single day isn’t always easy. That’s why we created Misfits, the first prebiotic soda that actually works for your gut.
✅ 7g of Prebiotic Fiber – That’s like eating a banana and some oats, but way more fun.
✅ 100% Natural & Plant-Based – No weird chemicals or artificial junk.
✅ Only 4g Sugar – Sweet, but not sugar-loaded.
✅ Zero Preservatives & Artificial Sweeteners – Because your gut deserves better.
So, if you want to keep your gut happy while sipping on something fun, crack open a Misfits soda—because soda should work for you, not against you.
