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

11. Apples (Especially with Skin)

An apple a day carries more wisdom than just good taste. The skin of apples is loaded with pectin, polyphenols, and soluble fiber—all of which feed your beneficial gut bacteria. These compounds support microbial balance, gentle regularity, and may even foster the growth of particularly helpful bacterial strains. To get the most benefit, eat apples with the skin on and try mixing them into oatmeal, slices for a snack, or baked for a naturally sweet dessert. It’s a classic, accessible way to nurture your gut (and satisfy a sweet tooth) with every bite.

12. Extra Virgin Olive Oil

Used daily in Mediterranean kitchens, extra virgin olive oil boasts polyphenols and unique compounds that help foster greater bacterial diversity in the gut. Pour it over salads, roasted vegetables, or stir it into bean dishes for an easy prebiotic boost. Unlike many oils, extra virgin olive oil is minimally processed, preserving the delicate compounds that benefit both your microbiome and overall health. Making small swaps—like choosing olive oil for your regular cooking—can create a ripple effect, strengthening your gut from the inside out.