Scientists name top five foods rich in prebiotics

In a new study, scientists estimated the prebiotic content of thousands of food types by using preexisting literature to find out which foods offer the highest prebiotic content.

According to the study, foods that pack the greatest prebiotic punch are dandelion greens, Jerusalem artichokes, garlic, leeks, and onions. In addition to supporting gut microbes, prebiotic-rich foods contain high amounts of fiber — something most Americans do not get enough of.

For the study, researchers used previously published scientific findings to analyze the prebiotic content of 8,690 foods contained in the Food and Nutrient Database for Dietary Studies, a resource many scientists use to study nutrition and health.

About 37% of the foods in the database were found to contain prebiotics. Dandelion greens, Jerusalem artichoke, garlic, leeks, and onions had the greatest amounts, ranging from about 100-240 milligrams of prebiotics per gram of food (mg/g). Other prebiotic-rich foods included onion rings, creamed onions, cowpeas, asparagus, and Kellogg's All-Bran cereal, each containing around 50-60 mg/g.

Based on the team’s findings, Boyd said a person would need to consume approximately half of a small (4-ounce) onion to get 5 grams of prebiotics.

Wheat-containing items rank lower on the list. Foods with little or no prebiotic content include dairy products, eggs, oils, and meats.

Reference: CASSANDRA BOYD et al, AMERICAN SOCIETY FOR NUTRITION