12 Prebiotic Foods You Didn't Know Were Fueling Your Gut's Good Bacteria

3. Green Bananas

Most of us wait for bananas to turn yellow and spotty before eating them, but your gut might prefer them green. Unripe bananas are especially rich in resistant starch—a type of prebiotic fiber that travels undigested to your colon, where beneficial bacteria ferment it into compounds that support gut lining health. This not only feeds your “good” microbes but also helps keep your digestive system regular and balanced. Green bananas can be slightly firmer and less sweet, which makes them a great addition to thick smoothies, overnight oats, or even sliced into probiotic-rich yogurt for a double gut boost. By experimenting with the less-ripe bunch, you’ll add a subtle variety to your fiber intake and give your microbiome a real treat.

4. Cold Rice

Rice is a staple in many cuisines, but its biggest prebiotic benefits are unlocked after it’s cooked and then chilled. When rice cools, it forms more resistant starch, which is a favorite food for helpful bacteria living in your colon. This extra resistant starch creates an ideal environment for a more diverse gut microbiome, supporting everything from regular digestion to balanced immune function. Think cold rice salads with fresh veggies or handy grab-and-go sushi rolls. Whether you’re meal-prepping for the week or repurposing leftovers, try using cooled rice for its extra gut health points. This easy tweak means you can enjoy a satisfying meal while feeding the microbial friends working behind the scenes for your health.