Prebiotic Food List PDF (FREE Printable)

Have you heard about the power of prebiotics in your diet? Maybe you are interested in adding more prebiotic foods to your diet, but you’re not sure which foods are prebiotic foods. I’ll try to make it easy for you by providing a FREE printable prebiotic food list PDF in this article.

This post was written by Lindsay Delk, RDN. It is for informational purposes and is not intended to replace medical advice or instructions given by your healthcare provider. 

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Download your free prebiotic food list PDF below.

The Science of Prebiotic Foods

What Are Prebiotics? How Are Probiotics Different from Probiotics?

Prebiotics are a type of dietary fiber that acts as food for the beneficial bacteria in your gut. The beneficial bacteria in your gut are called probiotics.

PREbiotics help stimulate the growth and activity of the PRObiotics by passing undigested through the stomach to the colon where they feed the good bacteria.

The main difference between prebiotics and probiotics lies in their nature and function within the body. PRObiotics are live microorganisms that provide health benefits when eaten in adequate amounts. PREbiotics are the nourishment needed by these beneficial bacteria to successfully colonize the gut.

Graphic of "why Gut Health matters" including sleep, digestion, immunity, mental health, good mood, and skin health

Can You Take Prebiotics and Probiotics Together?

Yes, you can take prebiotics and probiotics together, whether that is through food or through supplements.

The symbiotic relationship between prebiotics and probiotics is essential for gut health. Their distinct roles highlight the necessity of consuming both for optimal GI health.

The importance of prebiotics for digestive health cannot be overstated. They feed and strengthen the probiotics in their work of supporting the immune system, enhancing the absorption of minerals, and contributing to improved mental health.

If you neglect prebiotics, the probiotics will not function optimally and may even start to die off.

What Are Prebiotic Foods?

Prebiotic foods are simply foods that work as prebiotics. They are primarily high-fiber foods that cannot be digested by human enzymes.

They reach the colon intact and ferment there, providing nourishment for the beneficial gut bacteria.

Not all dietary fibers are prebiotic, but most prebiotics are dietary fibers.

Incorporating these foods into your diet can significantly enhance the balance and diversity of your gut microbiota, leading to improved digestive health, a stronger immune system, and better mental health.

Tiles spelling prebiotic surrounded by examples of prebiotic food

Comprehensive List of Prebiotic Foods

Here is a detailed list of prebiotic-rich foods that can help nourish your gut’s beneficial bacteria:

(Access to the free printable prebiotic foods list PDF is below this list.)

Vegetables: garlic, onions, leeks, chicory root, asparagus, artichokes, beets, fennel, green peas, snow peas, cabbage, tomatoes, corn, jicama, eggplant, leafy greens (especially dandelion greens)

Fruits: apples, bananas, watermelon, grapefruit, pomegranate, nectarines, peaches, grapefruit, berries

Legumes: chickpeas, lentils, black beans, pinto beans, kidney beans, edamame

Nuts and Seeds: cashews, almonds, flaxseed, chia seeds, pistachios

Whole grains: barley, oats, whole wheat, rye

Others: honey, seaweed

Ideas for Adding More Prebiotic Foods to Your Diet

Incorporating prebiotic foods into your daily meals is simpler than it might seem. Here are some practical ideas to easily add prebiotic foods to your breakfast, lunch, dinner, and snacks:


Start your day with oatmeal topped with a banana, some berries, and/or a sprinkle of chia seeds or flaxseed.

Or enjoy a smoothie with banana, apple, almond butter, and a handful of dandelion greens or baby spinach.


Toss together a salad of leafy greens and top with grilled chicken, tomatoes, slices of apple, onion, and chickpeas. Use a garlic-infused olive oil to add more prebiotic benefits.

Another great option is a whole grain wrap filled with hummus and sliced vegetables.


Use garlic and onions everywhere! Serve roasted asparagus and artichokes or simple green peas or corn as a side dish.

Switch up using whole wheat or rye bread with your meal.


For in-between meals, opt for a handful of nuts like almonds or pistachios.

Homemade granola bars with oats, nuts, and honey can satisfy your sweet tooth while providing a prebiotic punch.

Another quick snack could be jicama or carrot sticks with a bean-based dip, like black bean hummus.

Bottom Line

Adopting a diet rich in prebiotics is a positive step toward enhancing your overall health, especially your gut health.

The variety of foods listed in the prebiotic food list PDF provides numerous ways to introduce prebiotics into your meals. It’s an achievable goal regardless of your dietary preferences.

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