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What are Prebiotics?

Posted by Meghan Wilson on
foods chock full of prebiotics

Probiotics are one of the most essential components of our body. These microorganisms play a huge role in your overall health. 

Similar to a human being, probiotic bacteria can gain benefits from “food.” What do probiotics like to eat? Well, they’re not into hot dogs, cheeseburgers, and salads. Instead, probiotics consume a type of fiber called prebiotics.

Prebiotics and probiotics work together to maintain your body’s gut health and digestive system.

At Cleveland Kitchen, we have created multiple blogs about probiotics, their health benefits, and probiotic foods. Yet, prebiotics is a subject that we have not yet elaborated on. 

If you’re itching to know more about it, then here is an overview of what prebiotics are and what foods contain this fiber.

Prebiotics Are Food For Probiotics

As stated previously, prebiotics act as sustenance for probiotics. However, there is more to them than that. Prebiotics are a type of specialized plant fibers that stimulate the growth of healthy bacteria in your gut. 

This healthy bacteria aids you in multiple ways. For example, it can protect your body from harmful bacteria, regulate your immune system, improve digestion, help weight loss, and produce vitamins (like thiamine, riboflavin, vitamin B12, and vitamin K).

By taking care of your good bacteria with prebiotics, your body can run in tip-top shape!

Prebiotic Foods List

Prebiotics come in a variety of shapes and sizes. As a result, you have a large number of options available. Here are some of the best prebiotics that you should consider adding to your grocery list: 

  • Chicory Root: Chicory root comes from a plant from the dandelion family. Its coffee-like flavor has skyrocketed this prebiotic’s popularity. What makes chicory root even better is that it’s a great source of inulin fiber. Inulin improves digestion, regulates bowel function, and relieves constipation. 
  • Jerusalem Artichoke: Jerusalem artichoke is a part of the sunflower family. Similar to chicory root, this prebiotic is rich in inulin. Therefore, this is the ideal option for those who want to improve their digestive health. Jerusalem artichoke also contains vitamin B1, which helps your body generate energy from nutrients. 
  • Acacia: Acacia is a genus of trees and shrubs from the Fabaceae family. Acacia fiber contains magnesium, calcium, and potassium. These minerals support your kidney health and function. Not to mention, studies have shown that acacia may help lower your cholesterol levels and regulate your weight. 
delicious foods filled with prebiotics


You may be consuming prebiotics without even knowing it. The following foods are also a source of prebiotics:

  • Garlic
  • Leek
  • Onion
  • Asparagus 
  • Banana
  • Oats
  • Prebiotic vs. Probiotic

    Many tend to confuse prebiotics with probiotics. The primary difference between the two is their nature. Probiotics are made up of healthy bacteria and yeast, while prebiotics are meant to be “food” for these probiotics.

    However, both of them help you gain a healthy gut. Probiotics improve your digestion and balance out your gut microbiome. Prebiotics support calcium absorption, your body’s processing of carbohydrates, gut bacteria’s growth, and enhance digestion and metabolism. 

    Probiotics are in found in foods like yogurt and kimchi, but can also be found through supplements. One quality source of probiotics can be found in Cleveland Kitchen’s sauerkrauts. Not only do our sauerkrauts contain probiotics –– such as Leuconostoc mesenteroides, Lactobacillus brevis, and Lactobacillus plantarum –– but they are packed with flavor!

    Best Prebiotic Foods 

    A wide variety of foods include prebiotics. For example, if your last meal contained garlic, seaweed, or oats, then you had a dish that was filled with prebiotics. 

    If you want recipes with more fiber, we are here to help! These curated dishes are guaranteed to give you prebiotics and mouth-watering flavors. 

    Gut Healthy Summer Salad

    Are you in the mood for veggies? Our Gut Healthy Summer Salad ensures that you will have a bowl of refreshing vegetables with an appetizing taste and aroma. 

    Onions are an excellent source of prebiotics. With the help of red onions, your salad will contain inulin.

    To make your salad even better, try adding our Classic Caraway Kraut into the mix. This sauerkraut packs traditional Bavarian flavor with a fresh crunch and robust taste.

    Ingredients For Salad

    • 1 ½ cups green leaf lettuce
    • 1 hard-boiled egg
    • 1/4 cup cherry tomato
    • 3 tbsp red onion diced
    • 1/4 avocado sliced
    • 2 1/2 tbsp Classic Caraway Kraut
    • 1 tbsp red pepper flakes
    • Ground pepper
    • 1 handful tortilla chips (optional)

    Ingredients For Salad Dressing

    • 1 tbsp olive oil
    • 1/2 lemon squeezed
    • 1 tbsp minced fresh dill

    How To

    • Combine all ingredients in a large salad bowl and toss.
    • Serve with a handful of tortilla chips for some added crunch.

    Mediterranean Flatbread With Roasted Garlic Kraut

    If you are looking for a meal with a diverse range of flavors, our Mediterranean Flatbread may be what you need. By combining multiple vegetables with a crunchy flatbread crust, sauce, and mozzarella, you can have the ultimate flatbread pizza. 

    What gives this dish prebiotics are the red onions and artichoke. Artichoke contains folate, vitamin C, vitamin K, and magnesium. These vitamins and minerals regulate your bodily functions and may even help protect you against illness.

    Another source of prebiotics can be found in our Roasted Garlic Kraut. This sauerkraut is brimming with raw and roasted garlic. 


    • 1 cup artichoke hearts
    • 1 arugula, fresh leaves
    • 1 cup tomatoes
    • 1 tsp. oregano, dried
    • 1 parsley, fresh
    • 1/2 cup red onion
    • 1-2 tbsp. Roasted Garlic Kraut
    • 2 tbsp. olive oil
    • 1 can of black olives
    • 1/2 cup pesto sauce
    • 1/2 cup feta
    • 8 oz. mozzarella
    • 2 flatbread crusts
    • Salt and pepper to taste

    How To

    • Preheat oven to 400° F. Brush both flatbread crusts with olive oil.
    • Divide pesto sauce evenly between the crusts, spreading it in an even layer.
    • Divide shredded cheese between the crusts.
    • Add Roasted Garlic Kraut, tomatoes, onion, black olives, artichoke hearts, feta, and oregano along with a pinch of salt and pepper.
    • Bake for 10-15 minutes, or until the veggies are tender and the cheese is melted.
    • Garnish with parsley and arugula.

    Enjoy What Prebiotics Have To Offer!

    When paired together, prebiotics and probiotics can improve digestion, enhance immune function, and provide your body with vitamins and minerals. 

    Prebiotics are in multiple delicious foods. Bananas, garlic, asparagus, oats, cocoa, and onions are just some of the foods that contain prebiotics. With this large selection at your disposal, you can make a prebiotic-filled meal every day.

    If you need help finding quality prebiotics or you’ve run out of ideas for meals, Cleveland Kitchen is here for you! Visit our shop for probiotic foods (check out Roasted Garlic and Miso Jalapeño for a prebiotic bonus) and check out our recipes, so you can plan your next delicious dish for breakfast, lunch, or dinner.

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