Gut Gold: Discover Prebiotic Powerhouses Beyond the Obvious

37. Green Banana Flour: The Undisputed Resistant Starch King

Green banana flour is the most concentrated, shelf-stable form available. Made from unripe plantains, this flour is predominantly resistant starch (RS2), which bypasses small-intestine digestion entirely to become powerful fuel for colon bacteria. RS is especially effective at boosting levels of butyrate, a critical short-chain fatty acid that heals the gut lining and reduces inflammation. Use it raw in smoothies or as a partial replacement for white flour in baking. It's an accessible, zero-waste way to get a potent, proven prebiotic dose.

38. Psyllium Husk: The Gel-Forming Microbiome Mover

Psyllium husk is a unique, non-caloric fiber derived from the seeds of the Plantago ovata plant. It acts as both a bulk-forming laxative and a potent prebiotic. When mixed with water, it forms a thick, viscous gel that gently regulates gut motility (a crucial function for health). This gel then travels to the colon, where it ferments slowly, feeding beneficial bacteria. Psyllium is excellent for balancing both constipation and diarrhea and is a practical addition to your routine. Stir a tablespoon into a large glass of water daily to support both regularity and microbial health.