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best tasting prebiotic foods

How to Get the Best Tasting Prebiotics Into Your Diet

Need Help Finding Tasty Prebiotic Foods? Rowdy’s Here To Help


Probiotics and gut health are surrounded by all sorts of excitement! It’s certainly become easier to identify sources of probiotics and include them in our diets through foods like kombucha, kimchi, sauerkraut, yogurt, and supplements. However, what hasn’t become all that easy is finding prebiotics in the same way. So, how do we get the best prebiotics into our guts too?


What are prebiotics? Why does our gut need them? 

Inulin soluble fibers are nonliving prebiotics that travel through your digestive system undigested. They can do this because of their super strength to withstand fluctuating temperatures and harsh stomach acid. They make it all the way to your lower bowel without being disturbed by the body and once they get there, the prebiotics meet the probiotics and feed that friendly bacteria.

Not only do prebiotics feed probiotics, they also help your body properly absorb nutrients, increase your immune function, lower your body’s inflammation, help maintain a healthy weight and make sure your body is ready to handle stress. Pretty cool, huh?


How Prebiotics and Probiotics Work Together.

There are 100 trillion good bacteria that live inside our guts -- prebiotics and probiotics. The two can’t work alone though, so how do they work as a team?

Unlike prebiotics, probiotics are alive and sensitive. They’re microorganisms that repopulate the good bacteria in our gut, but they aren’t very good at withstanding the body’s temperatures and can die easily. Probiotics rely on prebiotics for fuel so they can stay strong to do their job. Inulin soluble fiber (a prebiotic) feeds the probiotics in our gut giving them the energy they need to keep our gut healthy and strong.

The Best Tasting Prebiotic Foods

Now that we know we need prebiotics to promote good gut health, you’re probably wondering where you find prebiotic fibers that we can incorporate into our diet.

There are plenty of sources of prebiotics in the foods that we eat, you’ve just got to know where to find them. Here’s a list of our favorites:


  • Burdock root
  • Chicory root
  • Chinese chives
  • Honey
  • Legumes
  • Maple sugar
  • Oats
  • Rye
  • Asparagus
  • Dark chocolate
  • Bananas
  • Yacon root - found in Rowdy Bars!
  • Dandelion greens
  • Garlic
  • Jerusalem Artichokes
  • Onions
  • Leeks
  • Apples

Be aware that it’s best to eat the above food raw because when raw, they're the best sources of prebiotics. When you cook them, you cook away some of the nutrients and prebiotic properties that these foods naturally contain.


How Much Do We Need In Our Diet?

Most of us aren’t getting enough dietary fiber in our diets each day to begin with, which means we’re definitely not getting enough prebiotic-specific fibers. In order to get the most out of prebiotics, make sure you’re getting enough in every day.

It’s recommended that we consume 5-20 grams of inulin soluble fiber per day. Be sure to include a variety of types of fiber sources (soluble and insoluble) in your diet, as well as a range of different prebiotic foods.


Tips for Getting the Best Prebiotics Into Your Diet

Incorporating prebiotics into our daily meals might seem like a challenge, but we have some helpful tips and creative ways to add prebiotics to your favorite foods.


  • Add raw garlic to hummus, guacamole, tea, mashed potatoes, salsa, dips or salad dressings.
  • Toss some chopped apples into your Spring salad or throw them in your morning smoothie.
  • Grab the bananas from the grocery store that are still a little green, they have more prebiotics than fully-ripe ones.
  • Chop up dandelion greens and add them to your salad, sandwich or green smoothie.
  • Chicory root binds ingredients together which means it’s great for baking. Add it to your favorite baked goods recipes.
  • Grill onions on the BBQ and add them to your favorite dinner dishes, soups, salads or sandwiches.


Tasty Prebiotic Recipes


Cold Sweet Treat: Dark Chocolate-Dipped Frozen Bananas

Yum! Who doesn’t love chocolate … especially when it tastes cold and refreshing? This sweet frozen treat is perfect for an after dinner dessert or an anytime snack. Plus, both of its delicious ingredients contain prebiotics. Win-win!


  • 1 green, unripe banana
  • 6 oz. 70% cocoa dark chocolate chips

Instructions: Chop the banana into 1-inch slices and pop them into the freezer. Once frozen, melt the dark chocolate in a saucepan over medium heat. When the chocolate is melted, remove the frozen banana slices from the freezer and dip them in the dark chocolate using a fork. Put the chocolate-covered banana slices back in the freezer and let the chocolate harden for a cold, frozen snack. Or if you can’t wait any longer to take a bite, eat them while the chocolate’s still warm. 


Prebiotic and Probiotic Bowl

What’s better than getting your prebiotics and probiotics in at the same time? This Prebiotic and Probiotic Bowl is packed with protein, veggies and happy-gut ingredients. It’s perfect for lunch, dinner or (if you make it ahead of time) an on-the-go meal.


  • 1 c quinoa or brown rice, cooked
  • 2 c leafy greens (dandelion greens, baby spinach, kale)
  • 10 spears asparagus, roasted
  • 1 zucchini, roasted
  • 1 c leeks, roasted
  • 1 medium tomato
  • ½ c chopped purple onion, raw
  • 1 c sauerkraut (containing live, active probiotics)
  • 2 eggs, sunny side up


  • 2 tbsp sunflower seeds
  • ¼ c kefir

Instructions: Divide ingredients between two bowls. Then, top with sunflower seeds and kefir. Serves 2.


Chunky Chocolate Peanut Butter Protein Cookies

Have you tried Rowdy’s Chunky Chocolate Peanut Butter Protein Cookies recipe yet? If you haven’t, get to baking! These chunky chocolate peanut butter sweets are the perfect treat. They’re made with all healthy ingredients, including almond flour, coconut sugar, and dark chocolate and Peanutty Dark Chocolate Rowdy Bars, which means they’re full of awesome prebiotics. Check ‘em out, the recipe’s on our blog!


Get Those Prebiotic Foods Into Your Gut!

See, no need to stress! We know how important prebiotics are for your gut health, and there are plenty of easy (and delicious) ways to get them into your diet.

We’re proud to use the yacon root in Rowdy Bars because of its awesome prebiotic characteristics. We’re making it easy to get the best tasting prebiotic foods even on adventures and on-the-go lifestyles. Head on over to the shop and try a bar for yourself!

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