It is possible to find prebiotics in some everyday foods including onions, garlic, leeks, Jerusalem artichokes, asparagus and bananas.
However, in order to experience any meaningful health benefits from these sources, you would have to consume unrealistically large portions.
Most of us wouldn’t relish the thought of eating two large onions a day to get a decent ‘dose’ of prebiotics. Consuming large amounts of these foods wouldn’t make you very popular with your dinner guests either!
That said it is still a good idea to consume prebiotic foods when you can.
While all prebiotics are classed as fibre not all fibre is classed as prebiotic. Common forms of dietary fibre present in the majority of plant based foods and grains are less selectively fermented by the bacteria in the gut and lack some of the health benefits demonstrated by true prebiotics. However they are still of benefit to our health and their consumption is to be encouraged as they help maintain regular toilet habits as well as promoting the health of the gut itself.
If you’re looking to add more vegetables into your diet, try softening the harder foods to allow the fibres to be extracted in your gut. Soak beans and legumes such as chickpeas, lentils and green peas overnight and then cook until they are soft.