Increasing Prebiotics in your Diet

Prebiotics are a type of fibre that feed the beneficial bacteria found in our gut. These beneficial bacteria are called probiotics, therefore, prebiotics feed our probiotics, which in turn produce nutrients that are essential for good health.⁠

To increase prebiotic consumption include a wide variety of fruit, veggies, nuts, seeds, legumes and whole grains in your diet. 

List of Prebiotic Rich Foods

  • Vegetables Jerusalem artichokes, garlic, onion, leek, shallots, spring onions, chicory, asparagus, beetroot, fennel bulb, green peas, snow peas, sweetcorn, savoy cabbage
  • Legumes Chickpeas, lentils, red kidney beans, baked beans, soybeans
  • Fruit   Custard apples, nectarines, peaches, persimmon, tamarillo, watermelon, rambutan, grapefruit, pomegranate, banana, apples
  • Cereals Barley, rye bread, rye crackers, pasta, gnocchi, couscous, wheat bran, wheat bread, oats
  • Nuts/Seeds  Cashews, pistachio nuts, almonds, flaxseed/linseed

Gradually adding these foods to your diet over a few weeks helps reduce the side-effect of excess flatulence that may occur when transitioning from a low fibre diet to a high fibre diet.⁠

Tips for increasing prebiotic intake

  • Add nuts and seeds to your breakfast cereal, muesli, porridge and salads⁠
  • Snack on a handful of nuts and seeds with an apple or veggie sticks dipped in hummus⁠
  • Swap from white or wholemeal bread to wholegrain sourdough bread⁠
  •  Add lentils and beans to your soups, stews and casseroles⁠
  • Put a handful of oats in your smoothie or make overnight oats for breakfast topped with nuts, seeds and fruit⁠
  • Try fennel – it’s delicious finely cut (I use a mandolin) and added raw to salads. It can be roughly chopped and added to soups, stews, casseroles, bakes. It tastes delicious roasted, especially with beetroot, sweet potato and pumpkin, just drizzle with olive oil and season with salt and pepper⁠
  • Make Jerusalem artichoke soup⁠


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