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Nowadays, we hearsomuch about theimportance of a well-balanced gut microbiome.

And for good reason!

So, how do I get enough prebiotics from my diet?

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a registered dietitian

Probiotics are beneficial bacteria, andprebiotics are the food for these bacteria, saysJanine Whiteson, MS, RD.

Both are very important for human health, yet each one has different roles.

Prebiotics come from different types of carbohydrates (mostly fiber) that humans cannot digest.

An image of four wine glasses on a wooden surface

Prebioticsand prebiotic foodshelp probiotics flourish.

(Although if you need a more in-depth refresher, heres howprebiotics vs. probioticsstack up against one another.)

What are the signs you need prebiotics?

Young woman mixing ice coffee

Ahead we share 16 examples of prebiotics-rich foods for gut health.

But thats not all: Greek yogurt contains probiotics, too, saysLaura Purdy, MD, MBA.

Best of both worlds, am I right?

Cropped shot of young woman shopping in the dairy section of a supermarket. She is reading the nutrition label on a container of fresh organic healthy natural yoghurt

a registered dietitian

Yogurt-derived beverages are also one of thebest prebiotic drinks, along with other options like prebiotic-infused sodas.

Garlic directly enhances the growth of good bacteria in the gut, too.

(Just remember to slip yourself a breath mint!)

Two cups with coffee and green tea on a beige background.

Cocoa

Cocoa powder is rich in a variety ofpolyphenols, which have both anti-inflammatory and antioxidant effects.

Not to mention one of the easiest ways to boost the flavor of any recipe.

Cabbage

A serving size is a cup here as well, whether cooked or raw.

red pigment in a wooden spoon

Asparagus

Asparagus contains inulin, which Whiteson says is helpful in balancing glucose and energy levels.

Whiteson recommends a cup per day fresh or frozen.

Mushrooms

Gabriel recommends one portobello mushroom or a half of a cup of chopped white mushrooms.

You use them as a burger substitute or in a stir fry.

Are any fruits prebiotics?

Bananas

Onemedium size banana is a great prebiotic source, says Dr. Purdy.

Green bananas are a super source of resistant starch and a great prebiotic food.

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