A simple guide to prebiotics
What are prebiotics?
Prebiotics are a type of fibre found in plant foods that your body can’t digest. Instead of being broken down by you, they become food for the “good bacteria” in your gut.
Think of them as fuel for your gut microbes, helping them grow and stay healthy.
Why prebiotics matter.
Your gut bacteria play a big role in your overall health. Prebiotics help by supporting these bacteria.
They may:
- Support digestion and regular bowel movements
- Help maintain a healthy balance of gut bacteria
- Support your immune system
- Help with blood sugar control and metabolism
- Reduce inflammation in the body
In short: when you feed your gut well, it can support your whole body.
Prebiotics vs probiotics.
- Prebiotics = food for good bacteria
- Probiotics = the good bacteria themselves
We all need both for a healthy gut.
Where do you find prebiotics?
Prebiotics are naturally found in many everyday foods, especially plant-based ones.
Common prebiotic foods include:
- Onions, garlic, and leeks
- Bananas (especially slightly green ones)
- Oats and barley
- Apples
- Beans, lentils, and peas
- Asparagus and artichokes
- Flaxseeds and chia seeds
A simple rule: if it’s a fibre-rich plant food, it likely contains prebiotics.
How do prebiotics work?
Think of your gut like a garden:
- Probiotics = the plants
- Prebiotics = the fertiliser
When your gut bacteria “eat” prebiotics, they produce helpful compounds (like short-chain fatty acids) that:
- Support your gut lining
- Help control inflammation
- Support overall health
How much do you need?
There’s no strict daily target just for prebiotics, but most guidance focuses on overall fibre intake. Read our Simple Guide to Fibre for more information on how to meet your daily fibre needs. Eating a variety of plant foods usually provides enough prebiotics, but sometimes we may benefit from a little boost.
Easy ways to eat more prebiotics.
You don’t need to overthink it; small changes are often all that’s needed:
- Add onions or garlic when cooking
- Choose oats or wholegrains instead of refined carbs
- Include beans or lentils in meals
- Snack on fruit like apples or bananas
- Add seeds (like flax or chia) to breakfast or yogurt
Possible side effects.
Prebiotics are generally safe, but you might notice:
- Gas or bloating
- Changes in digestion
This is normal, especially if you increase fibre quickly.
Top tip: Increase gradually and drink plenty of water.
Tips for getting the most benefit:
- Eat a wide variety of plant foods
- Combine prebiotics with probiotic foods (like yogurt or kefir)
- Increase intake slowly
- Stay hydrated
The bottom line.
Prebiotics are an easy, natural way to support your gut health.
Feed your gut bacteria by eating more fibre-rich plant foods every day.
