Beneficial Prebiotic Fibers

Eat a variety of prebiotic fibers to feed your favorite beneficial bacteria in the colon. 

Eat 20-100 grams of prebiotic fibers everyday

Lists of Prebiotics are also connected to lists of FODMAP foods.

Eat them RAW to gain the most benefit. 

                This list is from 'healthline.com - 19 best prebiotics' and 'Super Gut'

Garlic

Onions

Leeks

Asparagus

Apples

Cocoa

Burdock root herb

Flaxseed

Jicama Root

Raw sweet potatoes

Seaweed

Chia seeds

Flaxseed

Legumes keep to 1/4-1/2 cup servings. Legumes are a rich sources

    black beans

    kidney beans

    white beans

    chickpeas

    lentils

    fresh peas

    steamed peas

    dry split peas

Raw white potatoes = 10g fiber in 1/2 of a small potato and 0 net carbs

Very green bananas = 11g fiber in 1 med banana and 0 net carbs, cut lengthwise and scoop out the pulp

Nuts with skins included: a serving of 1/2 c is good

    Walnuts

    Almonds

    Pecans

    Hazelnuts

    Pistachios

Yacon Root

Chicory root

Konjac Root

Dandelion greens

Mushrooms

Jerusalem artichoke

Plantains

Shirataki noodles as long they are soy free, oat free, and gluten free, use in Asian dishes

Turnips

Green Cabbage

Red cabbage

Brussel sprouts

A small amount of these Fruits.  Eat a little fruit for the benefit of pectin and butyrate

    avocado

    blackberries

    raspberries

    apples 

    cranberry

    pomegranates

Prebiotic Powders are second to food sources

    Inulin powder

    Acacia fiber

    Glucomannan powder: a food thickener