Foods Containing Prebiotics

Top Foods Containing PrebioticsThe importance of probiotics has long been known. These live bacteria have proven beneficial for combating issues within the gastrointestinal tract and keeping the digestive system in a happy place. They also play an important role in strengthening your immune system. Probiotics are found in the cultures of dairy products, including yogurts. However, the cousins of probiotics — namely prebiotics — are much lesser known, though this is changing with each passing day.

Through this guide, you’ll get to know prebiotics, including how they’re related to probiotics, what they are, what they do and how they help your body. You’ll also learn about the wealth of foods that contain prebiotics, and another way to get your healthy daily dose of prebiotics through supplements.

How Are Probiotics and Prebiotics Related?

First, probiotics and prebiotics both serve important health functions for the human gut. Probiotics are live microorganisms that live inside your gastrointestinal tract. They aid in digestion by essentially cleaning out the gut so that things keep flowing. Like all living things, probiotics need to be fed in order to remain active and healthy and to benefit you as much as possible.


Prebiotics act as food for probiotics. In other words, probiotics eat prebiotics. Remember the arcade game Pac-Man, where the yellow Pac-Man eats his way through a maze of dots? Relating this to prebiotics and probiotics within your gut: Pac-Man is the probiotic and the dots are prebiotics. Makes more sense now, right?

How to Get Prebiotics?

In a nutshell, prebiotics are a type of fiber. They are un-digestible plant fibers that already live inside the large intestine. The more food, or prebiotics, that probiotics have to eat, the more efficiently these live bacteria work and the healthier your gut will be.

You’re probably already ingesting prebiotics and may not even know it. You see, prebiotics naturally exists in many foods you may already consume on a regular basis. Since fiber is the source of prebiotics, foods that are high in fiber are also typically high in prebiotics.

A List of Prebiotic Foods

Here are some of the top contenders on the prebiotic foods list. How many of them can you incorporate into your meals this week?

Chicory Root Fiber by WeightRaw Chicory Root

At nearly 65 percent of fiber by weight, raw chicory root is one of the best prebiotic food sources around. Raw chicory root is found in health stores or gourmet markets in the form of a supplement or in its ground form. You might have even eaten it without knowing it, as it’s also added to many types of food products here and there, including cereal, breakfast bars, dairy products, and bread.

If you’ve had raw chicory root already, you know it has a flavor akin to coffee, even though it doesn’t have any caffeine. It’s often used as a substitute for coffee in the southern region of the United States, as raw chicory root doesn’t produce the unpleasant effects of coffee that some individuals experience, such as feeling jittery or having difficulty with sleeping.

The prebiotic food statistics for raw chicory roots are:

Fiber By Weight Amount of Daily Serving Needed
64.6% 9.3 grams (approx. ⅓ oz.)

Raw Jerusalem Artichoke

You’re most likely familiar with the large green globe-like artichoke you see in your local grocery store, which you may have made yummy spinach artichoke dip out of. That’s not a Jerusalem artichoke, which is a totally different plant. The Jerusalem artichoke has nothing to do with artichokes, except that it mimics an artichoke heart’s flavor — hence how the word “artichoke” became part of its name. In fact, it actually looks like ginger rather than an artichoke.

The Jerusalem artichoke is better known as sunroot or sunchoke or, by many, as the “fartichoke,” due to its impressive fiber content. The raw Jerusalem artichoke, which is related to the sunflower rather than the artichoke, is an excellent source of nutrients and offers a wealth of health benefits. In addition to being a great prebiotic, it is also loaded with iron and potassium.

You can enjoy this prebiotic in a salad or it can be boiled, sautéed or roasted to resemble a creamy potato. Because the Jerusalem artichoke has a lower glycemic index, it can make a good substitute for potatoes for people with diabetes.

The prebiotic food statistics for raw Jerusalem artichoke are:

Fiber By Weight Amount of Daily Serving Needed
31.5% 19 grams (approx. ¾ oz.)

Raw Dandelion Greens

Dandelion greens are chock-full of nutrients, including Vitamin K, Vitamin A, calcium, and iron. In fact, a one-cup serving of raw dandelion greens provides you with 535 percent of your recommended daily value of Vitamin K, which is believed to help with blood clotting and maintaining strong bones in the elderly.

You can savor the prebiotic benefits of raw dandelion greens by adding them to your salads, sandwiches, stews, casseroles, soups or herbal teas. Because they can have a somewhat acrid taste when eaten raw, you can blanch them in boiling water for about 20 seconds to reduce this taste.

The prebiotic food statistics for raw dandelion greens are:

Fiber By Weight Amount of Daily Serving Needed
24.3% 24.7 grams (just under 1 oz.)


Raw Garlic

Garlic Fiber by WeightRaw garlic is also loaded with tons of nutrients, including manganese, Vitamin B6, Vitamin C, and selenium. There are several healthy ways you can add raw garlic to your diet, including:

  • A feature flavor in guacamole.
  • In hummus.
  • In vegetable stir fries.
  • As a flavorful ingredient in pasta meals.

Just be sure to have an ample supply of mouthwash on hand. The prebiotic food statistics for raw garlic are:

Fiber By Weight Amount of Daily Serving Needed
17.5% 34.3 grams (1.2 oz.)

Raw Leeks

The great thing about raw leeks, besides being a high prebiotic food, that is, is that they can be incorporated into just about any dish. As a sweeter version of the onion, they can be tossed into pasta, added to a garden salad, or used as an edible garnish for your quiche.

Of course, they also work fabulously in soups, but if cooked, they won’t have quite the same prebiotic content. A one-cup serving of raw leeks including bulb and stem boasts 52 percent and 18 percent of your recommended daily values of Vitamin K and Vitamin C, respectively.

The prebiotic food statistics for raw leeks are:

Fiber By Weight Amount of Daily Serving Needed
11.7.% 51.3 grams (1.8 oz.)

Raw Onion

Raw onions are a member of the lily family, such as garlic is, by the way. Eating onions raw provides you with organic sulfur compounds, which are an important mineral in your body. They are destroyed when you cook them.

Raw onions contain chromium to boost insulin production, quercetin, which fights off free radicals, and Vitamin C. Since most of the flavonoids are contained in the outermost layers of the onions, you should peel off as little as possible before chopping, dicing and tearing. So, in other words, don’t over-peel them! If raw onions give you heartburn or indigestion, consider cooked onions, another high prebiotic food.

The prebiotic food statistics for raw onions are:

Fiber By Weight Amount of Daily Serving Needed
8.6% 69.8 grams (2.5 oz.)

Cooked Onions

As with raw onions, there are so many ways you can add cooked onions to your diet. They can be caramelized, fried, grilled or sautéed, for example. However, many would say there is no better way to have cooked onions than in a hot bowl of French onion soup covered with creamy, oven-melted provolone cheese.

The prebiotic food statistics for cooked onions are:

Fiber By Weight Amount of Daily Serving Needed
5.0% 120 grams (¼ lb.)

Raw Asparagus

Raw asparagus is another great source of prebiotics, as it contains 5 percent fiber by weight. For many, raw asparagus is tough to eat, but a wonderfully tasty, and less tough, way is to eat this prebiotic food source is to ferment it. Alternatively, you could try blending raw asparagus into a smoothie.

The prebiotic food statistics for cooked onions are:

Fiber By Weight Amount of Daily Serving Needed
5.0% 120 grams (¼ lb.)

Raw Wheat Bran

Raw wheat bran is yet another prebiotic food source, and, like raw asparagus and cooked onions, it also provides 5 percent of prebiotics fiber by weight. You can enjoy the benefits of raw wheat bran by adding it to your morning cereal, by mixing it into your yogurt, or by blending it into your smoothies.

The prebiotic food statistics for raw wheat bran are:

Fiber By Weight Amount of Daily Serving Needed
5.0% 120 grams (¼ lb.)

Baked Wheat Flour

Wheat flour, when baked, provides a more flavorful, dense version of your favorite pastry. At 14 percent, it also contains a higher protein punch than its all-purpose flour counterpart, which has 11.7 percent protein.

The prebiotic food statistics for baked wheat flour are:

Fiber By Weight Amount of Daily Serving Needed
4.8% 125 grams (¼ lb.)

Raw Banana

The raw banana comes prepackaged, making it a convenient prebiotic food to take with you wherever you go. Simply peel a raw banana and munch on it for a snack or before or after a workout. It’s also loaded with potassium ― just one cup of mashed banana provides you with 23 percent of your recommended daily value of potassium.

The prebiotic food statistics for raw bananas are:

Fiber By Weight Amount of Daily Serving Needed
1.0% 600 grams (1.3 lbs.)

Probiotic Food Sources

Foods high in probiotics are fermented dairy products. These foods naturally contain both prebiotics and probiotics, making them synbiotic. Some of the most common fermented dairy products include:

  • Yogurt
  • Cheeses
  • Kefir
  • Sour cream

Raw or Cooked Prebiotics: Which Should You Use?

As with most foods, the composition of prebiotic fiber foods changes when they are cooked. Heating anything changes its composition, thus altering its natural occurring state. In the case of prebiotics, if you cook them, you lose some of that precious prebiotic fiber.

It’s not known exactly how much prebiotic fiber is lost when these foods are cooked, but it’s safe to assume the less they are heated, the more they will retain that healthy prebiotic fiber. So instead of cooking those dandelion roots, toss them in a salad and eat them raw. However, if you must cook them, minimally steaming them will allow them to retain more of that prebiotic fiber than it would if you were to boil or sauté them.

Prebiotics: How Much Do You Need?

In order to realize the full effects prebiotics can offer, strive to consume at least 5 grams of prebiotic-dense foods a day. While you may be consuming prebiotic foods in your diet, there’s no guarantee you are consuming the suggested 5 grams a day minimum for achieving the optimal beneficial health effects. While you can certainly try to gauge the amount of prebiotics you are ingesting by monitoring the types of prebiotic-rich foods you are consuming, there are factors that can impact the prebiotic fiber you are actually taking in.

Daily Recommended Prebiotics

For example, whether you consume the food raw or cooked, it can also impact the prebiotics in those foods. If you cook your prebiotic-rich foods, the manner in which you cook them can have a direct impact on the prebiotic makeup of the food.

Prebiotic Fiber Supplements

product-info-imgGiven the rise in the awareness of the benefits of prebiotics on health and wellness, prebiotic supplements are here to help you realize the advantages of including prebiotic fiber in your daily diet. But should you take a prebiotic supplement? For many, the answer to that is simple: Yes.

The optimal way to accurately gauge the amount of prebiotics you are taking in each day is by taking a supplement. Supplements contain pre-determined amounts of prebiotics, and those amounts are measured out into the supplements. They are also available in a convenient powder form, making it easy for you to add the prebiotic fiber supplement to your favorite beverages or sprinkle them over your food.

So if you take a single dietary supplement that contains 5 grams of prebiotics daily, you can be sure you are consuming the suggested minimum of 5 grams of prebiotics a day. Likewise, by taking a supplement, you can be sure you don’t consume too many prebiotics and thus you can avoid adverse effects, such as abdominal bloating, gas and discomfort.

Prebiotics Equals a Happy Gut

Prebiotics are an invaluable part of a healthy diet — and a happy gut. If you want to ensure you’re getting the right amount of prebiotics, taking a 100 percent all-natural and full-spectrum supplement, such as Prebiotin, is highly advisable. While there are several different types of prebiotic supplements on the market, only those that are 100 percent all-natural and full-spectrum can guarantee you are taking the proper amount of pure and natural prebiotics.

Watch the full video on CBN News!
Prebiotin happens to be recognized as one of the best prebiotic supplements on the market today.

To learn more about the benefits of prebiotics, visit our Science of Prebiotics page to view a comprehensive list of published research. Keep in mind, the sooner you begin improving your prebiotic intake, the sooner you’ll start to reap their proven health benefits.

Best Prebiotic Supplement

Try Prebiotin Today

Article updated December 15th, 2015
Frank W. Jackson, MD

115 comments

  1. Daniel beyette says:

    I am interested in prebiotic sand probiotics

  2. dr tahir says:

    What about Gum Arabic (acasia Senegal)?

  3. Roy says:

    Your article makes logical sense BUT I find your conclusion a little hard to accept, and very predictable from a company that sells Prebiotic Supplements – a conveniently self-serving conclusion, wouldn’t you say?

    I’d like to know how it can be that Food Authorities end up recommending prebiotic levels that are effectively unachievable through eating food – and only achievable by taking purchased supplements.

    Surely there must be reasonable ways of getting plenty of prebiotics from the food we eat. Our hunter-gatherer ancestors ate masses of fibre of various kinds which our modern diets don’t have. What are the alternatives to Chicory, for example? Eating 10g of Chicory root seems achievable, and surely it’s not the only root with such high levels of prebiotic fibre.

    I would love to hear more options for increasing dietary intake of probiotics without supplements. However, given that you’d like us to buy your supplements, you probably don’t want to promote ways for us to get prebiotics by simply eating food… I suspect I’ll need to research elsewhere. Thanks for an interesting article, though.

    Roy – South Africa

    • Caroline says:

      I agree with your comment completely. My same thought. I think one ounce of dandelion greens sound completely doable.

    • Andie says:

      Well said

    • Barbara Arnold says:

      If you cook a load of potatoes then let them go cold, you can snack on these throughout the day. This is a source of natural prebioctics

      • Robert says:

        Very poor choice. It would take 299g of potato to get 7 g of fiber, and you’d be taking in 63g of high starch carbs, plus nowhere does it say that potatoes contain prebiotics. Remember, this isn’t just any fiber. It would also be a poor choice to choose another sugar-raising food–bananas. You’d need 600g of that per day.

        • Karen Bordes says:

          sweet potatoes or Yams are on the list of foods-containing-prebiotics… if you think logically it is really not about the numbers. If you start eating the food on the list adding them into your diet as a regular part of your eating habits and start cut out the other food that kill them off. At some point. the tides will turn. Then trust your body to do the rest. Besides, everybody’s body may not need the same amounts. It all depends on your lifestyle and eating habits.

          • Robert says:

            Karen-Thanks for clarifying the large potato/sweet potato difference in terms of fiber. You are correct, at least in that there is significant fiber in sweet potatoes. This is mentioned by Perlmutter. Regular white/yellow/other potatoes, which is what I think of when I hear “potato”, is a completely different animal.

            In addition, sweet potatoes (“yam” is actually yet another animal), have a low glycemic index of 17.

            Unfortunately, the source I found does not differentiate prebiotic fiber found there as opposed to other types. I’d like to know specifically about that, if there is such a source.

        • Josie says:

          cold cooked potatoes have resistant starch which is good for you

          • Robert says:

            Josie- I don’t know what resistant starch is, but I’m resistant to having that being a reason to eat a starchy high-glycemic index carbohydrate that rapidly raises blood sugar and which can thereby contribute to the many ills of high blood sugar, including reduced circulation, storage as triglycerides, unnecessary calories with minimal nutritional value, etc. I thought the subject was prebiotics, which is a form of fiber; it sounds that you’re wandering off subject into an area I’m resistant to follow. If you have a relevant source of information about resistant starch, I’m open to reading it, but I’m not eating no-prebiotic-containing regular potatoes when sweet potatoes are so much tastier. As to prebiotics, I can pull high-nutrition dandelion greens out of my yard, or use jerusalem artichokes (“sunchokes”), jicama, and other more nutritious prebiotic-containing foods. I’ll be cooking my asparagus, leeks, garlic, and onions, though, and perhaps lower the amount of prebiotics but raise the level of palatability. Does anybody know what to do with chicory root other than make “coffee” out of it?

      • Wayne says:

        White potatoes are not good for eating and should never be eaten in any form. Sweet potatoes are good.

    • Theresa says:

      I would like to comment by helping you to understand that not everyone is capable of digesting the “foods” to receive the Prebiotics. Some people reach a point where their alimentary canal is so messed up, that it can’t handle digesting foods like other people. I have had horrible digestive problems most of my life and I am at a point where my body rejects most foods, even healthy ones, causing me misery. So I am just letting you know that there are many people out there, like myself, and I am grateful that there are supplements which will allow my body to absorb what is needed, without grief, along with Probiotics to help me finally travel on the road to improved health, along with diet changes, etc.

      Thank you 🙂

      • Charlene says:

        I beg you Theresa! Pleasure google FODmap Diet. There are many choices and each diet is a bit different from another, so just oick one and get going!

        Avoid everything it says to and eat what’ s allowed that you know you can handle. Getting rid of the offenders will allow your gut to ‘rest’ and you can begin to add other allowed foods that once upset you. It’s trial and error, somewhat but once you get going, it’s like a miracle.

        I could tell a difference within 3-4 days. Pain eased up first. Then NORMAL BMs began. I almost cried the first time! About the 5th week of the most normal function I’d had in over 15 years, i ate a piece of pizza and a week later I ate beef enchiladas!!! This ia HUGE for me. I still take probiotics and eat pre-biotics food every day.

        Good luck!

        • Grandi says:

          YES! I used 21-Day Tummy book to get Fodmas and other problematic foods out of my diet. In 5 days I was completely off of Prilosec after 12 years, and al digestive ills cleared up in a couple of weeks.

        • Jessica says:

          Charlene, makes sense! If you get this message could you contact me. I need some advice on how to get started with this type of meal plan you followed. Jvega0523@yahoo.com
          Thanks!

          • Cindy says:

            The Monash University Low FODmap diet guide iPad app is really wonderful, it has a suggested eating plan with single serve recipes to identify the foods causing trouble, and very useful customisable guides shopping lists, diary etc
            Well worth the $10 or $15 I paid for it!
            Unlike a paper book the app is constantly updated, having new foods added as they test them, and now covers foods from all over the world.
            The traffic light system is very easy to use, and it is customisable to dim out the foods you do not wish to eat..

      • Deorah says:

        I also am very sensitivr to allmost everything, I have Lupus, & nust went thru 3 bouts of C- diff. Looking for ways to hrlp as Drs. these days do not have a clue or the time to deal w/ you! You have to do own research!

    • Ashro says:

      I guess I look at it as our ancestors prob didn’t have the same needs because their digestive tracts weren’t going through the same kind of hell they are with all the processed foods and sugar we eat today.

    • Jake says:

      I’m all for criticism, but it looks to me like you’re trying to point something out that isn’t there. Here’s why:
      1) the whole first half of the article has specific food recommendations high in prebiotics and probiotics. The article even states that they can be bought at a health food store

      2) the reason some people need to go out of their way to take in more pre and pro biotics is because in the case of a sugar laden diet, natural bacteria in the stomach are weak or dead , due to bad eating habits. Because of this, it’s necessary to take extra steps to supply the body with energy to produce and multiply bacteria in the gut .

      3) the article does not begin with the premise that the only way to get prebiotics is by way of their own supplements. Not even close. The sales pitch is at the end, and given that the author provided useful information and food suggestions beforehand, I do not see why you are suspect this is an article interwoven solely with a marketing agenda

    • me says:

      I agree…I just want food to cook and eat…simple

    • Rock says:

      Those ancestors you mention had 2 goals…live to 11 years old to reproduce, and less likely to attain, live long enough, to 18 maybe, to see their offspring able to (maybe) sustain itself…
      No matter where they lived, except maybe on a coast where they could eat seaweed, they were mineral deficient in something or another, always.

      • Roy says:

        Hi Rock, thanks for your reply. I’ve spent significant periods living with some of the last hunter gatherers in Africa and can tell you that, although infant mortality is high, most people who survive infancy live about as long as we do in modern societies. I met many people in their 60s and 70s and some in their 80s and 90s. Quantitative research into their diets does not show mineral deficiency, although one of the tribes I lived with eats hardly any vitamin A (but has none of the signs of vitamin A deficiencies, and people have extremely good night vision!)

        Young women of that tribe have a high level of sexual freedom but only start menstruating when they are fully grown and about 17 or 18 years old, much older than when menstruation starts for girls in the West. It’s possible that this pattern may have held for many of our stone age ancestors, meaning it would be very unlikely that anyone would have children at age 11 as you suggest. I’d be interested to hear where you got your information from, because the research I’ve done personally and what I’ve read of anthropological and archaeological research suggests that our hunter gather ancestors were much healthier than you claim.

        • Rene says:

          Thank you for your informed response. As a cultural anthropologist myself, I support your statements about foragers’ health and nutrition.

    • Linda says:

      Appreciate your comnent, Roy.
      6mos ago, I started “eating right” for my blood type (Dr. Peter D’Adamo). Within weeks, I noticed some big changes. Many foods I used to eat just weren’t right for me. They left me with a sluggish, bloated feeling. It’s said, You are what you eat. All the junk foods are gone from my menu although, occassionally, I slip a bit and eat something I know is not on the good/beneficial side. I definitely feel the difference from eating that little cheat. Prebiotics play very important roles and we know they are in many foods we eat. I am not fond of supporting Big Pharma in any of this. It is possible to skip their hype-n-dollars costs.
      Here’s to your good health.

    • LesTindale says:

      Google prebiotic foods!

    • Stuart Mather says:

      The problem with the foods available to modern humans is that they bear little resemblance to the foods we evolved to eat, particularly in their prebiotic fibre content. Fossilized coprolites from paleolithic humans show a typical daily consumption of 135g fermentable fibre. The other indication that your microbiome NEEDS that amount is that human breast milk contains about 150 g /d (adjusted for adult calorie requirements).

    • Theri says:

      I agree with Roy.
      I’d rather eat my way to good health.

    • J says:

      To increase probiotics eat anything Fermented..

  4. Helen hammond says:

    I would like to be advised on cooked food I can and cannot eat to prevent me from getting diarrhoea and stomach cramps as I suffer from diverticulosis.

    • Marian Rutherford says:

      Hello Helen,

      I have diverticulosis too… its a horrible disease and I’m always in so much pain. i can eat one thing one day and it’s fine another time it’s all flared up… really fed up with it. Is there anything that you take that works for you?

      Anyway just wanted to say hello :0)

      Marian

      • Ron Melton says:

        Do a search for an herb called Slippery Elm. Very good for diviticulitis

        • J says:

          Diverticulitis is different from diverticulosis..eat fermented foods and keep your pre-biotics foods going as well..chicken broth is amazing as well, homemade from good chickens

      • pramodray shukla says:

        I was diognised with crohne deisease ten years ago.i could not eat spieces food which was main vegetarian diet for me.my parents use to belive in naturopathyand I was knowing about since long time.Insted of taking modernmedicine to control chrone dieses,I could not efford to by expensive medicine ,I eat lot promogranate fruit and I dried pills of promagranate skin and all material from it after using red ruby seeds,dried it for,make powder of it and store for my daily use.I put one spoon of that powde r for glass of water and drink every day in moring before taking tea, you will surprise today I caneat HALLAPENIO PAPEER without any stoumuch problem.Tiere are more banifitt to it fruit pills than etting fruit which most people discarding it.try this for any stoumuch problem thank you

  5. Peter Rimmer says:

    I believe with diverticulitis avoid seeds that can enter the pouches and ferment not in a good way.Every action always has a reaction and it is our poor lifestyles in general that create these anomalies in our being.I do believe that introducing pure alo-evera into our juices it can assist with the repair of internal inflammation in your intestinal track,just do your research on prepairing and quantity to take,hope this info points you in the right direction.

    • Natalie says:

      The nuts and seed concept is, interestingly, NOT supported by scientific research. There is no evidence based research showing nuts and seeds have a greater or lesser effect on diverticulitis. If eating them makes you feel worse – don’t eat them. But if you have diverticulitis and eating nuts and seeds doesn’t affect you – then by all means, keep eating them.

  6. Avinash says:

    In the above post its mentioned that [Remember, except where specified, these are RAW foods. You can’t down a bowl of french onion soup, steam up your asparagus or count leeks in your stir-fry at these same levels of prebiotic content.]
    Whereas, in the ‘Prebiotics Vs Probiotics’ section the following is mentioned:
    [PREBIOTIC powders are not affected by heat, cold, acid or time.]

    Is it that the prebiotic powder made by prebiotin is not affected by heat, acid, etc?
    What about the prebiotic fibre that’s available in the food? Then why its mentioned that cooked food may not have the same prebiotic contents compared to raw?

  7. Khaled says:

    Dear,

    We noticed that you didn’t mentioned gum Arabic which has the highest prebiotic on Earth which is 8 times more than mother milk !!! In addition
    To the high calcium as well.
    Regards,

    • Diana Clyne says:

      Hi Khaled: Can you send me the source of that information and how it is processed from the tree. We have property that is dense with it and I would like to make it of benefit to people who need it before I am forced to just clear it.

  8. MJD says:

    Although people with diverticulitis may have been told to avoid nuts and seeds to prevent diverticulitis, there doesn’t appear to be any scientific evidence to support this recommendation. — Dr. Andrew Weil

  9. JoAnn says:

    In fact, while visiting the Mayo Clinic, a doctor there had an article stating the opposite regarding the long time recommendation to avoid seeds and nuts.

  10. julie. says:

    What if you juice dandelion greens, does that count??

  11. Jessica says:

    I have been having alot of problems with my bowels. It has been going on for a little over 3 months. I thought it was going on cause I took energy shots so I stopped taking them. The problem is still there. I still have loose to diarrhea stools like 10 times a day. My appetite really hasn’t stopped and no weight loss.I have sulfar tasting burps and smelly gas and stools like rotten eggs. I’ve been ignoring this for to long and need to seek help. Just seeing if anyone else has had this problem to see what im up against. I also know everyone is different so please keep negative comments to yourself.

    • Dave says:

      Sounds like a giardia infection – talk to your doctor, treatment is not expensive

      • Nizar says:

        Such of these symptoms most likely parasites infection almost Entamoebea histolytica but it could be corolated with ulcerative colon .
        Advice: Stool analysis
        Indoscopy ASAP
        Start immediately with Flagyl. High Dose .or even injection

        • Sparks says:

          Flagyl is awful awful stuff – like using a bomb to cut down a few rotted trees in a forest. It kills everything and has horrible side effects. Not something you want to just go telling people to get on all willy nilly. Research research. Strong antibiotics like that should be a last resort not a first.

    • J. says:

      Get checked out for Crohn’s or Ulcerative colitis.

    • DeAnna Burns says:

      Hi Jessica… Realize this was a long time ago and I hope you are all better now. But if you ever have problems w/loose stools etc. A teaspoon of organic coconut oil honestly does the trick! It is very good for you. VERY good for your stomach. VERY good for ulcers and many stomach pains. I take a drink of something hot like coffee or tea right after and it cuts that oil in my mouth right away. 🙂

    • Jackie says:

      I have rotten egg burps also. in my case, diabetes has slowed my system. When the food doesn’t move away from the stomach, the bile backs up from the small intestine. Drinking lots of water helps keep it moving in the right direction.

    • Doris says:

      Check out this Web site – she is a nutritionist that can give you help without taking pharmaceuticals – has helped me soooo much. http://www.karenhurd.com

    • Casper says:

      yes Jessica I have experienced the same exact symptom’s .. burps that cant be controlled and literally smells like shit….. it usually goes away if I don’t eat anything for a whole day…ughhh

      • Kristina says:

        This is likely a symptom of low stomach acid, the food will sit there and ferment and you will not be able to break down the food to small enough particles to absorb nutrients. You can supplement with BETAINE HCL w/ Pepsin, I use the one by NOW foods, I haven used it for 6 months and my stomach acid returned to normal and I was able to eat foods without being sluggish, bloated, tired, burping and tasting it hours later for awhile. Then I was drinking lots and had a stressful period and my stomach acid went down again. I am supplementing with Betaine again and some meals have to take 4-5 pills to get it to digest (high protein meals are harder to digest). Eventually as your stomach acid replenishes, you will have to take less and less. There are tons of resources online, Google low stomach acid, and Betaine HCL.

  12. Donna says:

    Here is an article on C-diff infections. Hope this helps.

    http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0033776/

  13. Janis says:

    I had cancer a few years ago and my nutrition counselor recomended adding to my diet, among other things, 2 tablespoon of ground flax seed. I add it to my morning smoothie. The cancer hasn’t come back, but the other happy fact is that my symptoms of diverticulitis also disappeared.

    • charles says:

      NDI1 a producer in N.D., USA of organic ~ flax hull lignans ~ has documented studies related to efficacy against several types of cancer. There are many research studies about the lignans, the outside of the see, of flax seed being up to 70 times more powerful than the excellent ground flax seed. I am a herbal researcher on aging diseases and disorders. TIA, charles

  14. jodi says:

    Jessica
    For gut problems I had to eliminate all dairy , eans, soy even soy sauce, gluten, from my diet for a week. Then one ata time re-I troduce them to find the culprit.

  15. Denee says:

    Responding to Julie and Sherill: There are newer up- to- date juicers that don’t discard the beneficial fibers we need. I for one do not own one but I have heard they have upgraded the newer models. I love smoothies. I eat all my fruits and veggies raw and nothing beneficial is ever taken out. I suggest a powerful blender like Ninja (which I own) or the Montell Williams’ blender for example… Get a really good one. I never use juice. I only use water or my homemade lemonade and a few cubes of ice to ensure it is cold. I have learned that carrots, apples and beets are great natural sweeteners and have less sugar than bananas. But you can judge when and how much bananas your body needs for your health concerns.

  16. Joni says:

    Had diarrhea for 3 weeks. I am type 2 diabetic and usually have good blood sugar control. Recently have not eaten as healthy as usual and triglycerides are up. Dr. Says the intestinal problems are because my blood glucose is too high. I was very surprised, but do feel much better now.

  17. Cynthia says:

    to Jessica-
    It sounds like you may be experiencing ibs, or irritable bowel syndrome. It can come on out of the blue, just as mine did about 2 years ago. I would google it and find out if any of your other symptoms match up. Good luck!

  18. Randy says:

    Great article, very detailed about the pro and prebiotic foods.

    Myself personally, I did suffer with IBS and some painful inflammation in the feet.

    But with a change in the diet, and adding fermented foods, including trace minerals, I was able to change that.

    I also write about nutrition and I am certified in Human Health and Nutrition.

    I used the list of prebiotics in a article I wrote with a link back to your website.

    Regards,
    Randy
    Health News Library

  19. FirstLast says:

    As of August, 2915, there is a PBS fundraiser show on tv that ties together a lot of the above comments.
    The doctor who is presenting his ideas (can’t remember name) is a neurologist who has come to embrace gut health after years of recognizing that there is a lot more going on in the body, determining health, than what he was taught in medical school.
    I have only seen a few bits of his presentation so far, but to me, it sounds like the best take on eating correctly yet!
    He explains his ideas well, and is easy to listen to: prebiotics, probiotics, fermented foods, and a few more main points I didn’t pay close attention to because I was so excited about the prebiotic part.
    Find a PBS station on TV or online and feast your mind on what he has to say.

  20. Paul Gartlan says:

    If your fermented the artichoke, chicory, garlic and leek would that make the inulin more bio-available and change the RDI?

  21. Dodie says:

    Dr. David Purlmutter author of “Grain Brain” and “Brain Builder” recommends going gluten free, avoiding sugar and artificial sweeteners and getting both prebiotics and probiotics.

  22. Vivek Baghel says:

    Please mention about ,Gum Arabic,it contains 85% of prebiotics fibre by weight…

  23. Chuck says:

    The doctor on PBS is Dr. Perlmutter and his presentation is excellent. He wrote a best seller book: Brain Maker. This link discusses his background: http://www.drperlmutter.com/about/bio/ I watched his PBS presentation which focused on restoring a healthy gut and how it improves wellness including a healthy brain. His presentation discussed 5 areas necessary to restore the bacteria in your gut: prebiotic fiber, probiotics, low carb diet, healthy fats, and a gluten free diet.

  24. Diane says:

    I would recommend a book called “Reverse Gut Issues Naturally” authored by Michelle Honda

  25. RVigil says:

    There are also other prebiotic veggies like raw jicama popular in salads. It’s a crisp and juicy like a leek but the flavor is neutral.

  26. Mike Harper @Foods High in Probiotics says:

    There has been a study about the relationship of mothers taking probiotic foods during pregnancy and the chances of their babies to have eczema. Eczema is the early sign of allergies in infants. The significant 30% reduction in the chances of disease has been good news for mothers.
    http://pronutrics.net/foods-with-probiotics/

  27. Pam says:

    I have read that raw potatoes contain prebiotic fibers also. And I believe bananas have to be green to have the prebiotic fibers. Also chickpeas. I read the book, Wheat Belly, by Dr William Davis. He is very thorough and guides you through repairing your gut bacteria.

  28. Luis Gamez says:

    What bibliographical references your child? Where I can see your study? Can the share ? Thank you, is for investigation.

  29. Sam says:

    stop eating half-cooked meat or any non-veg items, to me it seems like half-cannibal who likes eating raw meat….yuck….

    use herbs and spices in foods that helps a lot…bland diet is useless, add spice and red chilly powder to your diet at least it would satisfy your taste….

    • Robert says:

      Medium-rare or less cooked meat is much more digestible than meat cooked more, since proteins bind together tightly with more heat. Which would go bad faster at room temp–raw or cooked meat? Raw, of course. Therefore, it is more digestible. And none of my local stores stocks human meat, to my knowledge. As a recovering vegetarian and nutrition expert, I can tell you that if you are not getting some animal-based protein–eggs, fish, chicken, red meats, game, etc., you are likely to be protein-deficient. Mothers-to-be who are vegan or vegetarian are not healthy enough to produce healthy children and may need a year or more of a corrective diet (Sally Fallon of the Weston A. Price foundation and her book https://www.amazon.com/Nourishing-Traditions-Book-Baby-Child/dp/0982338317/ref=la_B000APH4JA_1_3?s=books&ie=UTF8&qid=1475101260&sr=1-3

      Humans are omnivores by nature. Yes, I know the ethical and environmental arguments against eating animals–been there, done that. If you’re just too squeamish or PC , there are only very poor arguments against free range organic eggs, raw dairy products, and grass-fed whey protein, just off the top of my head. Not to mention crickets.
      Lightly cooked meats (or raw, e.g., sushi and carpaccio) and lightly cooked veggies is the ticket. Spices are good, though.

      • Alan says:

        It is ridiculous for you to say that if you do not have any animal based food, you are likely protein deficient. You obviously know very little about nutrition. It is very easy to get the required amount of protein you need while not eating anything animal related. Legumes, nuts, seeds, soy, etc. supply more than enough protein needed. Plus, the absorbability of non-animal based protein is much higher, which means you need less of it, and don’t suffer the side effects.

  30. Jerry says:

    What is the difference between Benefiber and prebiotics ?

  31. f nord says:

    It’s highly unlikely you’ll consume *raw* dandelion or chicory root and not know it. It is terribly, terribly bitter! The chicory or dandelion root used as a coffee substitute is roasted. It’s somewhat bitter, as is coffee, but not unpleasantly so.

    • Pat Foster says:

      You have to use the YOUNG Dandelion leaves which are much nicer than the older leaves. The older leaves have the bitter taste.

  32. Michelle r. Taylor says:

    Just want to comment here & mention that I am all for good
    nutrition, along with promoting good digestive health.
    I have digestive issues & have to be very careful with what I eat or else I
    Suffer greatly. Anyway, I have a half brother who was listening to the video that Dr. Gundry was making about prebiotic
    s, I was watching as well. I found it to be very informative& interesting, since I have an interest in nutrition. My half brother said that those kind of people just mess with your mind, well, I totally disagree, & Don’t pay any attention to what he says since he does not care about eating what is right & nutritional as far as food goes.

  33. Nancy says:

    I had Pancreatic cancer Whipple surgery over two years ago. My poop and gas are unbearable even with enzymes and probiotics. My digestion is horrible even though I think I am doing all the right things as far as eating. Please help

    • Margaret says:

      You note that “even with probiotics and enzymes . . .”
      Dr. Perlmutter in his book Brain Maker states “Keep in mind that if you are using probiotics, it’s important to make sure you take in adequate prebiotics to allow these organisms to flourish and persist in the gut.” This may be your sticking point, Nancy.
      Dr. Perlmutter does include in his recommendations taking both probiotics andprebiotic supplements, and that’s not marketing because they’re not branded by him. These recommendations are especially geared to help you build them maintain your gut biome.
      He includes recipes for fermenting food yourself, which is what I’m about to try! We also drink “gut shots” and eat fermented salsas we buy at our health food stores. In addition to the probiotics naturally occurring in these, I notice they curb my interest in sweet foods. Bonus!
      Best wishes in your journey to health.

    • Seb says:

      try this:
      1. Have you experienced stomach problems ? Heartburn, acid reflux? Check if you have enough stomach acid. Eat some hard digestible foods (nuts, seeds, raw hard kale, raw root veggies) and see if they come out partly undigested. If yes, you must solve the stomach first and foremost!!

      2. Regardless of the stomach condition, try eating more of the prebiotics mentioned in the article, as well as raw fruits, especially berries

      3. Avoid starches (bread, pasta, potatoes, most root veggies and especially pastry, cakes, biscuits and processed foods in general)

      4. Add in more soft green leafy veggies (baby spinach, lettuce, watercress etc), and cruciferous veggies (broccoli, cabbage etc)

      5. Get a lot of ginger and turmeric, add them in your food and google golden milk recipe as well, garlic-onions too (the latter will cause some gas though)

      Hope this helps

  34. Jane Sandwood says:

    Hi There,

    My name is Jane and I am writing because as my grandmother got older, her health worsened. Part of this was the natural ageing process – now I am in my 30s, I am starting to understand this. But part of it was also her love of bad foods; especially Gu pots. After having some painful kidney stones, we worked with her to create a new diet, and touch wood, she is doing much better.

    As the Content Manager for a small elderly care site, I felt it important we cover this topic. So we have produced a guide covering a range of nutritional advice for older adults and explains why our bodies change as we get older and how we should alter our diets accordingly. I know you are busy, but you can check out the article here: https://vida.co.uk/blog/elderly-nutrition/.

    Recently, I came across prebiotin.com and having read https://www.prebiotin.com/foods-containing-prebiotics/, I feel this is a subject you would like to cover. If you would like to add it as a resource, that’d be great, however. I am also more than happy to write a brief introduction or summary for you to put on your website.

    Please let me know what you think!

    Best Regards,
    Jane

  35. Jill says:

    This diet cured ‘HAND ARTHRITIS’ & Osgood-Schlotter’s–prescribed BY GIL CARTER,M.D. :
    (It worked so well & so fast, I think it will cure a host of ailments) TRY IT!

    Eliminate ALL dairy, sugar, coffee, tea, alcohol, tobacco,& harmful drugs.
    Eat grains for breakfast with soy or nut-milk & a little honey or date sugar.
    (He recommended whole grains only.)
    For lunch: Grains & beans (1 part beans to 3-4 parts grains= whole protein) & a good veggie i.e. broccoli or spinach .
    Have a HUGE GREEN LEAFY SALAD for dinner–a whole salad bowel full. The raw veggies will insure a plentiful supply of minerals in the correct proportion–Ca, Mg, etc. instead of supplements.
    Milk is meant for a fast growing baby calf that needs many times the calcium of a human, and is in a disproportionate balance of Ca to Mg. Cheese, cottage cheese, yoghurt & keifer have even up to 5 times worse balance–when excess Ca is eliminated from the body, it drags out other important minerals with it.
    My 12-yr-old daughter had Osgood-Schlotter’s syndrome (from eating too much candy) which was causing her to not straighten her knees in the morning, missing 1/2 day of school. One day on the diet, and she could bounce out of bed each morning with no pain and continue her other activities pain-free (basketball & ballet). It took several weeks for the redness to disappear from the top of her tibia. However, there was a small residual bump on the bone left behind by the ‘disease’ syndrome, but her knee function is perfect, and the bump is barely noticeable. She is now 52 and has had no problems since, and has earned a men’s black-belt in a Japanese-type of karate. (very difficult) My hand arthritis is also gone.
    NOTE: You must not skimp or skip your veggies. If you do, you must take a well-balaned mineral supplement or you will get osteoporosis.

  36. Hey! says:

    There are many opinions here. For starters diverticular disease is very common – I have seen sooo many large bowels with diverticular disease & most of these people had no issues! However the few with symptoms can find relief from abdominal pain. It’s all about fiber fiber fiber – however you get it in your diet, just get it in and don’t forget to drink 8 glasses of water per day which helps to soften your stool & hydration does wonders for your whole body. Add a daily brisk walk and this will increase blood flow to your whole body allowing everything to function optimally – exercise will speed up the movement in your bowels too! Any gastroenterologist will advise to avoid nuts & fruits with indigestible seeds if you have diverticular disease, this is because these seeds can get trapped in the pockets and if your on the constipation side, these seeds can cause inflammation which can turn into infection – this is where the pain starts and antibiotics come into save the day! These antibiotics kill the nasty bacteria but also kill the good bacterial that’s needed in your bowels to do all sorts of important functions. So with antibiotics you now have upset the apple cart – this is where pre/probiotics can help to balance the good bacteria needed in your bowels. Your bowels are constantly moving – your digestive tract starts in your mouth all the way to the rectum! So load up on fiber, the softer the stool the better…….having one daily BM is what you should aim for – however, the more the merrier (of course explosive diarrhea is not what I’m trying to say here). Always consult your doctor on foods to avoid especially for those on blood thinners! Many of the foods mentioned by the pharm co. indicate high levels of vitamin K – yes taking these foods while on a blood thinner can decrease the effectiveness to thin the blood (so these foods can put you at higher risk when taking blood thinners, often these are used for people that have serious medical disorders, eg. Blood clots, artificial heart valves, abnormal heart beat). So please people do your homework – talk to a professional for advice before you start what you might think beneficial at the time for whatever is bothering your bowels. If you suspect a certain food upsets your bowels – stop eating it……document the outcome of its removal from your diet & as mentioned by many, trial and error first! You may not be able to control what others put in their bodies, but you do have choice to put what goes into your BODY! Look up your local digestive society for lots of helpful professional well researched good information & happy best wishes to you all!

    • Debbie says:

      This is great information. I’m researching the benefit of adding a prebiotic to my already decent diet since I have IBS from fibromyalgia. I’m going to continue to do more research (as you suggested) and get my gut even healthier! Thanks for taking the time to write out this entire post. It was beneficial to me!

  37. Randy M says:

    I am a 67 yr old American who keeps up with 29 year olds delivering pizza. It takes alot of energy. Through many years of learning & testing on myself I Just want to share: Prof. Arnold Ehret’s ‘Muculsless Diet Healing System’ book. It is stark, but effective. For 3 years, I couldn’t catch a cold even if I tried; & did try. Dr. Peter J.D’Adamo’s book ‘Eat Right for Your Type’ affirmed Ehret’s findings; at least for me.

    Hope this can help someone.

  38. Daniel Edouard says:

    I’ve come across similar information elsewhere and I can say this is almost a complete breakdown of the most common and popular prebiotic foods. It does not appear to be simply marketing material even if they do suggest using their own product at the end.
    The components of their product and the foods they’ve suggested are proven separately in numerous articles, human studies and books – see The Handbook of Probiotics and Prebiotics by Yuan Kun Lee.
    As for eating a cooked and cooled potato – this is correct it is a prebiotic. Cooked and cooled potatos, grain, corn, oats and rice all become Resistant starch(RS3) upon cooling after heating. Resistant starch is one of the best prebiotics and most foods containing resistant starch have lots of it meaning you can easily achieve a high healthy dietary/functional fibre intake.
    You could even get your daily intake of fibre/resistant starch from some of the foods listed here such as raw wheat bran(RS1), green bananas(RS2+Pectin) – even flapjacks and cornflakes have resistant starch(RS3)!
    I’ve eaten a product for over a year containing inulin and other prebiotics – vaguely similar to one of the products offered by prebotin. It fixed my bleeding gut, lack of digestion/energy and diarrhoea. I’ve recently been tested by Ubiome and have one of the biggest colonies of butyrate producing(anti-inflammatory energy agents) they’ve ever seen plus a healthy functioning biome. I did however switch to a diet containing 3 fruit portions and 2 veg per day. I also removed pizza and deep fried food from my diet at the same time as taking prebiotics before having my gut test done.
    Get your gut tested, start eating naturally derrived prebiotics(prebiotin counts), switch one of your daily meals so it contains some of your daily requirement of fruit/veg and foods suitable for your enterotype – that’s your bacterial colonies(Biome) version of a blood type. You’ll be healthier than any doctor could make you, I promise!
    Eating one type of fibre or resistant starch is a bad idea it can cause explosive growth of just a few types of bacteria which isn’t healthy.

  39. Dawn McBrien says:

    My understanding from Jo Robinson, eatwild.com and Eating on the Wild Side”, is that the potatoes need to be cooked, cooled and then refrigerated for 24 hours for them to get a low to moderate glycemic index.

  40. Miriam says:

    I had problems with my gut when I started using antibiotics everyone I was sick, the Dr’s were prescribing them. I got the book Eat Right for your type” & have never felt better my whole life! I am interested in learning more about fermented foods & prebiotics as that is something not known about much or is new to the main public. Please help me with this, still trying to repair my leaky gut!

  41. Mary M Schultz says:

    Cooking can destroy the fiber needed to make plant prebiotics helpful but turning them into a pill is fine.

  42. Prebiotin Admin says:

    Because not all vegetables include true “Prebiotic” fiber, the best thing you can do if you are going to juice, is to add a scoop of Prebiotin to whatever juice concoction you prefer. That way, no matter what you like to eat/drink, you know you are getting the benefits of prebiotic fiber at the recommended minimal dosages in your mix. What could be more simple than that ? Juicing fruits and vegetables alone, just aren’t going to provide everything you need.

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