11 Prebiotic Foods to Promote Gut Health and Give Your Skin a Radiant Look

Prebiotic meals, which are fibrous plant-based powerhouses that your body cannot digest but your good gut flora adore, are silent healers in contrast to fad pills or one-time detoxes. Consider them the ultimate hosts at a dinner party, allowing the beneficial microorganisms to thrive while gently urging the harmful ones to go.

What Exactly Are Prebiotics?

"The nondigestible components of food that feed the good bacteria—aka probiotics—in your gut" are prebiotics, according to board-certified physician and Health Meets Wellness creator Elizabeth Sharp, MD, IFMCP. To put it another way, they are the energy source for your microbiota.

"They are a kind of dietary fiber that breezes by the upper digestive tract and heads straight to the colon, where they help promote a more diversified, resilient gut flora," says registered dietitian Lauren Manaker, RD. And that is fantastic news for your skin, vitality, and even your mood in addition to your digestion.

Therefore, these 11 prebiotic foods should be on your plate if you desire glowing skin and a healthy, thriving gut:

1. Garlic

Garlic is a powerful prebiotic that aids in promoting the growth of bifidobacteria in the gut, thus it is not just for chasing vampires. Additionally, its sulfur compounds have antibacterial properties. Extra bonus: it tastes fantastic raw, roasted, or whipped into salad dressings.

2. Onions

Onions are more powerful when raw, but even when cooked, they lower inflammation and promote good gut flora.

3. Leeks.

Leeks, which are milder than onions but just as powerful, are packed with inulin and can improve anything from stir-fries to soups. Regarding gut love, consider them the unsung hero of the allium family.

4. The asparagus

with addition to being aesthetically pleasing, this sophisticated spring vegetable is a great source of prebiotic fiber, which aids with blood sugar regulation and digestion. Try it raw in salads, roasted, or grilled.

5. Bananas, particularly when they are a little green

Prebiotic fiber in the form of resistant starch is abundant in underripe bananas. They can help soothe digestive pain and encourage your inner bacterial bloom, and they are kinder to the gut than you might imagine.

6. Oats

Beta-glucan and resistant starch abound in oats, which are hearty and grounded. They also promote intestinal motility and decrease cholesterol. Pro tip: soak them for a full night to improve their prebiotic effect and digestibility.

7. Root of Chicory

Chicory root is one of the most potent sources of inulin available, even if you have already drank it as a coffee alternative. It is a powerful digestive aid that can be found in teas, fiber blends, and even supplements.

8. Artichokes from Jerusalem

These knobby roots, often called sunchokes, are a powerful source of prebiotics and have a nutty flavor. They are rich in inulin and can be combined into creamy soups or roasted. Particularly for delicate stomachs, a small amount goes a long way.

9. Green Dandelion

Dandelion greens are more than just a garden weed; they are a good source of nutrients, antioxidants, and prebiotic fiber. They are finest wilted with olive oil or added to a green smoothie for a detoxifying boost because they are a little bitter.

10. Apples

Apples include pectin, which soothes the lining of the stomach and functions as a prebiotic. Pick organic if you can, and avoid peeling them because the skin contains the majority of the beneficial nutrients.

11. Barley

Rich in beta-glucans, this ancient grain keeps you feeling full and content while also assisting in the feeding of good bacteria. Add it to grain bowls, stews, or soups for a healthy, gut-friendly boost.

Although they may not be very noticeable, prebiotics are the unsung heroes of a healthy digestive system, which leads to radiant skin. Your mood, metabolism, and even your complexion all seem a bit more luminous when your gut flora is in balance.

Therefore, avoid using the next miraculous serum if your digestion is off-kilter or your skin feels lifeless. Begin in the kitchen. Start with the food that keeps you going in the background.