It's one of the best food source of prebiotics. Raw chicory root can be found in ground form in most health food stores. You may have even eaten it without knowing it, it’s also added to many types of food products like cereal, breakfast bars, dairy products and bread. It has a flavor very similar to coffee, and it doesn’t have any caffeine! It’s frequently used as a substitute for coffee, because raw chicory root doesn’t produce the unpleasant effects of coffee that some individuals experience, like feeling jittery or having difficulty with sleeping.
A great thing about raw leeks, besides being a high prebiotic food, is that they can be incorporated into just about any dish. They are a sweeter version of an onion, and can be tossed into pasta, added to a salad, or used as an edible garnish.
They also work great in soups, but if cooked, they won’t have the same prebiotic content as if they were raw. A one cup of raw leeks including the bulb and stem has 52% of your recommended daily amount of Vitamin K, and 18% of your recommended daily amount of Vitamin C.
Jicama is composed of about 86-90% water, so it’s naturally low in calories, natural sugars and starch, so it has a low score on the glycemic index. It is also a good source of immune boosting nutrients such as vitamin C, magnesium, potassium and fiber.
Dandelion greens are filled with incredible nutrients, including Vitamins K & A, calcium and iron. One cup of raw dandelion greens provides you with 535 % of your recommended daily amount of Vitamin K. Vitamin K is can help with blood clotting and maintaining strong bones in the elderly.
Aside from those great benefits, raw dandelion has prebiotic benefits, and you can add them to your salads, sandwiches, stews, casseroles, soups or herbal teas. They can have a somewhat pungent taste when eaten raw, you can blanch them in boiling water for about 20 seconds to lessen this taste.
By eating onions raw, you are provided with organic sulphur compounds, which are an important mineral in your body. They are not present in cooked onions because they are destroyed when you cook them.
Raw onions also contain chromium, which boosts insulin production. Most of the flavonoids are contained in the outermost layers of the onions, so you should peel off as little as possible before chopping, dicing and tearing. So, it's important to not over peel them! If raw onions give you heartburn or indigestion, you can cook the onions, which is still high in prebiotics.
Raw garlic has a ton of nutrients, including manganese, Vitamins B6 & C and selenium. There are many ways you can incorporate garlic in your diet including:
Vegetable stir fry
An ingredient in pasta meals
Raw asparagus is one of the most healthiest foods, it has Vitamins A, C, E and K as well as essential minerals such as chromium. Chromium helps regulate blood sugar. Vitamin K can help with the absorption of calcium and help tackle osteoporosis. Asparagus is also great source of prebiotics, and it contains 5% fiber by weight. For some people, raw asparagus is tough to eat, but very tasty. A less tough way is to eat this prebiotic food source is to ferment it. You could actually try blending raw asparagus into a smoothie.
Bananas are a really convenient prebiotic food to take with you wherever you go. Just peel a banana and munch on it for a snack or before or after a workout. Bananas are loaded with potassium, with just one cup of mashed banana provides you with 23% of your recommended daily amount of potassium.