Powerful Foods That Feed the Good Bacteria in Your Gut

Lisette Marie

27. Leeks: The Gentle Allium Ally

Cheerful young woman in the kitchen holds a leek in her hands. Photo Credit: Envato @puhimec

Think of leeks as onions' milder, equally gut-friendly cousins. Like garlic and onions, leeks are packed with prebiotic fibers, particularly inulin and fructooligosaccharides (FOS), which nourish beneficial gut microbes. This helps improve digestion, strengthen the gut barrier, and reduce inflammation. Leeks also provide kaempferol, an antioxidant flavonoid that protects gut cells from damage. Their gentler flavor makes them a great alternative for those who find onions too strong, offering similar prebiotic benefits without overwhelming the palate. Add them generously to soups, stews, frittatas, or braised dishes.

28. Jicama: The Crunchy Prebiotic Root

Fresh Jicama or bengkoang. Photo Credit: Envato @tyasindayanti

Discover the refreshing crunch and gut benefits of jicama! This versatile root vegetable is loaded with inulin fiber, making it an excellent prebiotic food source. Eating jicama helps fuel beneficial bacteria, promoting a diverse and healthy microbiome, which is linked to better digestion, stronger immunity, and even improved mood. It's also high in vitamin C and low in calories. Enjoy jicama raw sticks dipped in guacamole or hummus, shred it into salads or slaws for extra crunch, or add it to stir-fries for a subtly sweet, gut-nourishing boost.

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27. Leeks: The Gentle Allium Ally

28. Jicama: The Crunchy Prebiotic Root

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