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

9. Leeks

Leeks might be cousins to onions, but their milder flavor and higher prebiotic content make them a friendly staple for your gut. Rich in fructooligosaccharides (FOS) and soluble fiber, leeks gently encourage beneficial bacteria to flourish. Roast them until caramelized, sauté into soups and stews, or slice thinly to sprinkle raw into salads for added crunch and prebiotic advantage. For anyone wanting to boost gut health without overwhelming their taste buds, leeks offer a deliciously subtle path to nurturing those helpful microbes.

10. Dandelion Greens

It might surprise you to discover that those dandelions popping up in your garden are nutritional powerhouses. Their greens are packed with inulin and other fibers that support Bifidobacteria—one of your gut’s best allies. Dandelion greens also offer vitamins and minerals for whole-body wellness. Tender and slightly bitter, these greens blend beautifully into salads, omelets, or smoothies. If you’re new to dandelion’s bold taste, mix them with milder greens to help your palate adjust while still reaping all the gut benefits.