Gut Health

What Are Prebiotics and Why Do We Need Them?

What Are Prebiotics and Why Do We Need Them?

Prebiotics are to probiotics as what fertilizer is to a garden. They are the foods that nourish the healthy bacteria and help them to “set up shop” and thrive in your GI tract. Incorporating foods that are high in prebiotic fibers into your diet is an essential part of supporting a balanced microbiome.

By definition, prebiotics are nondigestible fiber compounds that pass (undigested) through the upper part of the gastrointestinal tract. They stimulate the growth and activity of advantageous bacteria that colonize the large bowel by directly nourishing them and helping them thrive.

Top Foods Containing Prebiotics

Cooked Whole Unrefined Grains and Grain-like Seeds:
  • Oats 
  • Millet 
  • Amaranth 
  • Quinoa 
  • Brown or Wild Rice 
  • Buckwheat 
  • Barley 
  • Whole Wheat Flour
  • Wheat Bran 

*Remember, the more unrefined, the better. For example, steel cut oats are better than rolled and raw steel cut oats are better than plain steel cut.

Raw Herbs, Vegetables, and Fresh Fruits:

  • Chicory Root 
  • Burdock Root 
  • Dandelion  Root 
  • Tomatoes 
  • Jicama 
  • Jerusalem Artichoke 
  • Dandelion Greens 
  • Garlic 
  • Leek 
  • Onion 
  • Asparagus 
  • Yacon 
  • Banana 
  • Kiwifruit 
  • Apples


  • Pistachios 
  • Unrefined Honey 
  • Acacia Gum 
  • Raw Apple Cider Vinegar

Fermented Foods:

  • Sauerkraut 
  • Cabbage 
  • Miso 
  • Kefir

Tips For Eating More Prebiotic Foods:

  • Snack on pistachios and hummus with jicama sticks! 
  • Try adding fresh asparagus and apple cider vinegar to your salad. 
  • Soak your oats overnight instead of cooking them for a delish raw oatmeal with honey and bananas! 
  • Make a yummy salsa or guacamole with fresh onion and garlic. 
  • Buy sprouted grain breads and try replacing white rice with quinoa!

The problem is, try as you might to eat enough prebiotic fiber to really nourish your beneficial bacteria, it’s difficult to consume the 30 recommended grams of fiber that you need each day. Supplementing with Hyperbiotics Organic Prebiotic Powder will give you a generous dose of organic, food-based fiber in a simple daily spoonful, and is the easiest way to ensure you are getting enough prebiotic fiber to fuel your good guy bacteria!


Julie Hays is the Communications Director here at Hyperbiotics. Health writer and mama of two little girls, Julie's on a mission to empower others to live lives free of the microbial depletion many of us face today. For more ideas on how you can maximize wellness and benefit from the power of probiotics, be sure to subscribe to our newsletter.