Prebiotics are dietary fibers that feed the beneficial bacteria in the gut, helping them stay in a healthy balance and supporting gut function. Whenever possible, getting prebiotic fiber from food is preferred to a supplement.

1. Dandelion Greens

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Prebiotics: 155 to 243 milligrams (mg) per gram (g)

Often seen as a weed, dandelion leaves, roots , and petals are used in foods and supplements. The leaves are rich in a soluble prebiotic fiber called inulin and can be a beneficial addition to a green salad.

Soluble fiber pulls in water during digestion and forms a gel-like substance, slowing digestion. Inulin is also helpful in preventing conditions such as type 2 diabetes, inflammatory bowel disease , chronic kidney disease, and some forms of cancer.

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