What are good prebiotics?

This is a great question! Prebiotics are types of fiber that feed the good bacteria in your gut helping them grow and thrive. They can improve digestion, immunity, and even mood. Here are some of the best natural sources of prebiotics which we use daily at Chef de la Maison.

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Top Prebiotic Foods:

1.

Chicory Root

• One of the richest natural sources of inulin (a type of prebiotic fiber)

• Often used as a coffee substitute

2. 
   

Garlic - Chef de la Maison’s favourite prebiotic ingredient for many reasons! A rock star of ingredients you can grow at home or it’s very affordable and readily available to purchase - especially raw!

• A kitchen staple with prebiotic compounds (inulin + fructooligosaccharides)

• Also has natural antibacterial and anti-inflammatory properties

3.

Onions (Raw or Cooked) especially raw

• Contains inulin and FOS (fructooligosaccharides)

• Easy to include daily

4.

Leeks

• From the same family as garlic/onions, but milder

• Great in soups, stir-fries, or roasted

5.

Asparagus

• Raw or lightly cooked asparagus has prebiotic fiber

• Supports gut bacteria and antioxidant activity

6.

Bananas (especially underripe)

• Contain resistant starch — a great fuel for gut microbes

• Less sugar than ripe ones

7.

Oats

• Full of beta-glucan and resistant starch

• Helps digestion and supports heart health

8.

Apples

• Rich in pectin, which promotes the growth of beneficial bacteria

• The skin contains most of the fiber, so eat whole when possible

9.

Dandelion Greens

• Bitter but powerful prebiotic food

• Can be added to salads or smoothies

💡 Tip:

Pairing prebiotics with probiotics (like kefir, yogurt, sauerkraut, kimchi) is especially helpful — this combo is known as a synbiotic.

Chef de la Maison’s marinate chicken with kefir, it’s a great way to tenderise the chicken too! Fermented sides such as kimchi are gut healthy and delicious to pair with BBQ and generally most styles of cuisine. Message Nathan Higgins info@chefdelamaison.co.uk for tips and recipes for gut healthy choices.