Consuming just 3 g of prebiotics each day can support better health. Natural sources include onions, leeks, garlic, bananas, and artichokes. However, these foods only contain small amounts of prebiotics such as inulin and oligofructose. For example, you would need to eat about six bananas to get 3 g of prebiotic fiber.
To make it easier to reach the recommended intake, prebiotics are often added to foods and drinks. One common source is chicory root, which is naturally rich in inulin and helps support daily fiber needs.
When checking food labels, look for these prebiotic ingredients:
- Inulin
- Oligofructose
- Chicory root fiber
- Chicory root extract
- Oligofructose-enriched inulin
- Fructo-oligosaccharide (FOS)
Prebiotics from chicory can be found in many different food applications, each offering unique health benefits.
Baby food
Infant formula and baby food include prebiotics to support healthy bowel habits and the immune system development by promoting beneficial gut bacteria.
Bakery
Prebiotics in baked goods offer tasty treats with added benefits, supporting fiber intake and helping reduce fat and sugar content for healthier indulgence.
Beverages
Beverages and functional waters with prebiotics enhance digestive health, fiber enrichment and meet the demand for sugar-reduced functional drinks.
Cereals
Cereals and granola bars with prebiotics are reduced in sugar, have a better crunch and increased fiber, providing a naturally sweet taste.
Confectionery
Confectionery can be delicious and healthier with added prebiotics for sugar reduction and fiber enrichment in chocolates, candies, gummies and jellies.
Dairy
Prebiotic fibers in dairy and plant-based products like yogurt and ice cream promote digestion and reduce fat while maintaining a creamy taste.
Savory
Enhancing savory foods such as soups and sauces with prebiotics boosts fiber content, improves mouthfeel, reduces sugar and creates creamy, thick soups.
Specialized nutrition
Prebiotics in specialized nutrition applications like meal replacements promote a healthy gut microbiome, support digestion and enhance nutrient absorption.