The Prebiotic Secret: Everyday Foods That Act as Fuel for a Healthier Gut

19. Wakame/Kombu Seaweed (Fucoidans) — The Marine Prebiotic Fiber

Seaweed, particularly varieties like Wakame and Kombu (often used to make broth or added to salads), introduces a unique class of prebiotic fibers called Fucoidans. Unlike plant fibers on land, these marine fibers have a distinct structure that is highly resistant to human digestion. When consumed, they travel to the large intestine where they selectively promote the growth of specific bacteria, notably those involved in producing beneficial short-chain fatty acids (SCFAs). As an extra benefit, these seaweeds are also rich in minerals and add a fifth "taste" (umami) to your diet, helping to diversify your plate with accessible, yet globally-inspired, gut support.

20. Tigernuts (Resistant Starch Tubers) — The Gut-Friendly, Non-Nut Alternative

Despite their name, tigernuts are small root vegetables (tubers), not nuts, making them an excellent choice for those with nut allergies. They are extremely high in a specific type of resistant starch that bypasses the small intestine, providing a potent and sustained fuel source for gut microbes in the colon. Tigernuts also contain significant amounts of insoluble fiber, which adds bulk and promotes regularity without causing the rapid gas production often associated with other fermentable fibers. Enjoy them raw as a crunchy snack, soaked to soften them, or ground into a prebiotic-rich flour for baking.