Prebiotic Foods You Never Knew Were Good For Your Gut

29. Bamboo Shoots – The Crunchy, Fiber-Rich Staple

A staple in many Asian cuisines, bamboo shoots are a low-calorie, high-fiber vegetable loaded with gut-friendly prebiotics. They’re particularly rich in insoluble fiber, which helps bulk up stool and feed gut microbes. Their mild flavor pairs well with stir-fries, soups, and curries. Be sure to cook them thoroughly and use canned or pre-boiled shoots to eliminate natural toxins.

30. Cooked and Cooled Potatoes – Retroactive Prebiotic Fuel

When you cook and cool potatoes, the starch in them transforms into resistant starch—a potent prebiotic that feeds good gut bacteria and improves insulin sensitivity. Use cooled potatoes in a vinaigrette-based potato salad, or cube and mix into bowls and wraps. This trick works with rice and pasta too—cooling cooked starches makes them microbiome gold.