Prebiotic Foods List: 50 Gut-Boosting Options for Healthier Digestion

Explore 50 prebiotic foods that boost gut health and support healthier digestion with a science-backed prebiotic foods list you can add to meals today. This curated set highlights fiber-rich picks known to nourish beneficial gut bacteria, support regular digestion, and contribute to a balanced microbiome. Expect a range of tastes and textures—from savory roasted vegetables and hearty whole grains to fiber-forward fruits and seeds—that pair well with everyday meals. Each item on the prebiotic foods list is chosen for its gut-friendly fiber types, such as inulin, FOS, resistant starches, and other prebiotic fibers, making it easy to mix and match for your personal taste and dietary needs. To help brands and clinicians translate this knowledge into actionable experiences, InnerBuddies offers a white-label Gut Health Operating System that powers comprehensive gut microbiome testing products. The platform is modular and packed with unique features designed to turn data into meaningful guidance. The Gut Microbiome Health Index provides a score from 0 to 100 indicating overall gut health, built on an exclusive IP deal with EAFIT University in Colombia. You’ll also see Bacteria Abundances across a top 40 bacteria set—showing how you compare against a healthy cohort—and Bacteria Functions, categorized into positive and negative pathways with cohort comparisons to guide interpretation. Beyond composition, InnerBuddies delivers Target Group Analysis to explore how microbiome pathways relate to specific aims—Healthy Aging, Endurance Sport, Skin & Hair Health, and more—so your content can be tailored to distinct audiences. The Personalized Nutrition Advice leverages 3-day food diary data alongside stool samples to predict how individual foods impact the gut microbiome, enabling recommendations that are uniquely suited to each person. There’s also Personalized Probiotics and Prebiotics Advice, matching strains and fiber sources to your objectives and your microbiome profile. If you’re seeking consumer-direct solutions, InnerBuddies provides gut test options that companies can white-label, and all B2B options are also available directly to consumers. Ready to put this prebiotic foods list into practice? Use these science-backed picks to compound the benefits you see from your InnerBuddies insights. For a consumer-facing option, discover the InnerBuddies microbiome test, or maintain ongoing gut health progress with the Gut Health Membership. If you’re a company looking to offer a white-label solution, learn more about partnering with InnerBuddies on the B2B partner page.