The best prebiotics for different diets

The best prebiotics for different diets

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When it comes to maintaining gut health, the focus seems to be on probitoics these days, and for good reason.

In saying that,  they’re not the only this we should focus on when it comes to taking care of the beneficial bacteria that live inside our gut.

So, while things like supplements, fermented foods, and new strains of probiotic bacteria are a big focus these days, the use of prebiotics is a little understated, and this is the things that our gut bacteria feed on. 

Without prebiotics, we can say goodbye to good bacteria and will notice a steady gut health decline. 

The poor gut health we become vulnerable to inflammation, irregular stools, infections and a lack of ability for our body to detoxify itself. 

Otherwise, it’s safe to say that most of the population can (and would benefit) from eating plenty of prebiotic-rich foods.

So what foods do we get prebiotics from?

And, how do you know what ones are right for you?

Well no need to worry any further, after doing some research I have come up with some of the best prebiotics for specific diet types. 

Let me do the hard work and you can just eat the good nutritious food! 

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Low carb diet prebiotic food

On a low carb diet you need to be careful not to consume too many prebiotic foods as they lead to too much carb consumption.

So, basically you’re going to have to limit your selection of prebiotic  foods and the portion sizes.

Here are the best foods for a low carb diet:

  • Artichokes
  • Garlic
  • Onions
  • Leeks
  • Asparagus
  • Dandelion Greens
  • Jicama
  • Seaweed
  • Leafy greens
  • Okra
  • Nopal Cactus
  • Berries
  • Pomegranates
  • Purple Foods (cabbage, asparagus, sweet potato)
  • Citrus (orange, grapefruit, pomelo)
  • Apples (in moderation)
  • Bananas (ripe) (in moderation)
  • Cacao (dark chocolate)
  • Green bananas

Resistant starch is okay to consume as long as you limit the amount you have.

The best time to consume resistant starch is after a workout.  

As for meal ideas, you can blend a cup of berries, ½ a banana, and mixed greens into a smoothie or have a cooked and cooled sweet potato with your main course for lunch or dinner.

Apples and citrus fruit make for great snacks, too!

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    Keto diet prebiotic food

    The keto diet is the most challenging diets of them all!

    In saying that, its quite easy to include prebiotic foods into your keto diet. 

    When you take a good look, many of the prebiotic foods listed already, are keto friendly!

    Here is a list prebiotic foods for a keto diet:

    • Artichokes
    • Garlic
    • Onions
    • Leeks
    • Asparagus
    • Dandelion Greens
    • Jicama
    • Seaweed
    • Leafy greens
    • Okra
    • Nopal Cactus
    • Berries
    • Purple Foods (cabbage, asparagus)
    • Cacao (dark chocolate)

    Keto diets can absolutely include prebiotic foods, as long as you are mindful of your portion sizes.

    Prebiotic rich foods such as garlic, berries, leeks, onions cacao, and artichokes are all high in prebiotics, but they are also a little higher in carbs too.

    So always be careful how much of these foods you are consuming so you don’t knock yourself out of ketosis.

    With meals, pair a protein-rich food such as salmon, steak or eggs with any of the foods from this list.

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      Vegan and Vegetarian

      This is the easiest of the three.

      Given that Vegans and vegetarians both consume aa lot of plant foods, they’re already at an advantage.

      However, to ensure you’re definitely getting enough prebiotics in your vegan or vegetarian diet, here is a list of prebiotic foods you can include: 

      • Artichokes
      • Garlic
      • Onions
      • Leeks
      • Asparagus
      • Dandelion Greens
      • Chicory Root
      • Jicama
      • Seaweed
      • Leafy greens
      • Okra
      • Nopal Cactus
      • Berries
      • Red Wine
      • Matcha (green tea powder)
      • Pomegranates
      • Purple Foods (cabbage, asparagus, sweet potato)
      • Citrus (orange, grapefruit, pomelo)
      • Apples
      • Bananas (ripe)
      • Oats
      • Wheat Bran
      • Cacao (dark chocolate)
      • Resistant Starch: from cooked and cooled potatoes, sweet potatoes, squash, plantains, green bananas, white rice, beans, and lentils.

      For more on the vegan diet and how it works you might like my article on How to become vegan in three easy steps.

      prebiotic foods

      Conclusion

      As you can see from the lists above, it’s easy to get enough prebiotics, regardless of your diet

      Low carb and keto are also easy diets to be able to include prebiotics, you just have to be mindful of your portion size.

      And remember fermented foods like sauerkraut, miso, tempeh, and kimchi have a prebiotic-like effect, offering both probiotics and prebiotics from the traces of fiber they contain.

      If you’re looking to start a low carb or a keto diet plan, look no further. 

      The 21-Day Weight Loss Plan & Wellness Guide and The 4 Week Keto Diet for beginners are both the perfect start to your weight loss and health journey, and something you can do for as long as you wish, not just for the time frames stated. 

      This post may contain affiliate links. Please see disclosure for more info

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