13 Prebiotic and Probiotic Foods to Transform Your Gut Health in 7 Days

9. Oats: Prebiotic Fiber Staple

Oats are a staple for a reason—they pack in soluble fiber, especially beta-glucan, which acts as a key prebiotic, feeding beneficial gut bacteria. This fiber supports steady digestion and has been linked to smoother bathroom habits and even improved cholesterol levels. Scientific observations show that including oats can help your gut bacteria produce more short-chain fatty acids—powerful compounds for colon health. Whether you like classic oatmeal, overnight oats, or sprinkle oats into muffins, you’re supporting your gut’s balance. Start with half a cup of uncooked oats (or about one cup cooked) daily. Consider mixing in fruit, nuts, and a spoonful of yogurt for added variety (and an extra probiotic kick). Oats are gentle on most digestive systems and provide reliable energy for the day. They’re a realistic, accessible prebiotic you can easily fit in every morning, helping you take those first real steps toward a happier gut this week.

10. Garlic: Potent Prebiotic Booster

This kitchen staple isn’t just for flavor—garlic is a rich source of inulin, a type of fiber that feeds your gut’s beneficial bacteria. Multiple studies have shown that inulin from garlic encourages the gut’s “good” bacteria to flourish, which can help with digestion and may even support immune health. You can add garlic to almost any savory meal: mix it into dressings, sauces, soups, or roast it alongside vegetables for a gentler, sweeter taste. For maximal effect, use raw garlic in dips or vinaigrettes, or add minced garlic toward the end of cooking to preserve its prebiotic properties. Fresh garlic packs the biggest punch, though powdered and roasted varieties still bring some benefits. Try including one or two cloves per day, adjusting to your own taste preferences and digestion. Over the course of a week, these small changes add up, and your gut begins to feel the gentle boost only mindful, real-food care can bring.