--- title: What Are Prebiotics and Where Do You Find Them? description: What are prebiotics? How they feed your gut bacteria, how they differ from probiotics, the best prebiotic foods and easy ways to add them to your meals. --- [![HealthBank](https://blog.healthbank.io/hs-fs/hubfs/HB_Logo.png?width=100&height=91&name=HB_Logo.png)HealthBank/Blog](https://blog.healthbank.io) [Blog](https://blog.healthbank.io) [Write for us](https://blog.healthbank.io/write-with-healthbank?utm_source=blog&utm_campaign=contributor&utm_medium=nav) [Help centre](https://help.healthbank.io) [Contact](https://help.healthbank.io/how-can-i-contact-you) [Back to HealthBank](https://dashboard.healthbank.io/app/dashboard) [Blog](https://blog.healthbank.io)  ›  Gut health # What Are Prebiotics? Foods, Benefits and How They Differ From Probiotics [![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=32&height=32&name=robbie-clark-avatar.png)Robbie Clark](https://www.healthbank.io/p/robbie-clark) 27 Oct 2026 Written by [Robbie Clark](https://www.healthbank.io/p/robbie-clark), BExSc (Nutrition), M (Nutr+Diet), Accredited Practising Dietitian (APD) and Exercise Scientist · Last updated 16 October 2026 · [6 references](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#references) The short answer - Prebiotics are types of fibre that feed the helpful bacteria in your gut.[1](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-1) - Probiotics are the live bacteria themselves. Prebiotics are their food. - Good sources include onion, garlic, leek, asparagus, legumes, wholegrains, oats and slightly green bananas.[1](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-1),[6](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-6) - Prebiotics count towards your daily fibre: about 25 g for women and 30 g for men.[5](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-5) Most people have heard of probiotics, but prebiotics get far less attention, even though they're already in many everyday foods. Here's what they are, what they do and the easiest ways to eat more of them. ## What are prebiotics? Prebiotics are substances that the helpful bacteria in your gut use as food, in a way that benefits your health.[1](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-1) Most are types of fibre that your body can't digest. They pass through the stomach and small intestine unchanged, then reach the large intestine, where your gut bacteria ferment them. Not all fibre is prebiotic. To count, a fibre has to feed particular helpful bacteria rather than gut microbes in general. The best-studied prebiotics are fructans (including inulin) and galacto-oligosaccharides (GOS).[1](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-1) ## What's the difference between prebiotics and probiotics? Probiotics are live microbes, found in some fermented foods and supplements, that have been shown to have a health benefit. Prebiotics are the food that helps the helpful bacteria already in your gut grow.[1](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-1) You can think of probiotics as the seeds and prebiotics as the fertiliser. Get support from a practitioner who treats gastrointestinal conditions Find practitioners on HealthBank who work with IBS and other gut conditions. Many offer a free discovery call, online, by phone or in person. [Find a gut health practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Digestive+Support&specialties%5B%5D=Irritable+Bowel+Syndrome&specialties%5B%5D=Functional+Gut+Issues) ## What are the benefits of prebiotics? Prebiotics reliably increase helpful gut bacteria. When researchers pooled 64 trials in healthy adults, eating more fibre – especially fructans and GOS – increased levels of bifidobacteria and lactobacilli, two groups of bacteria linked with good gut health.[2](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-2) Because prebiotics are a type of fibre, they're also part of fibre's wider benefits. People who eat the most fibre have a 15–30% lower risk of heart disease, stroke, type 2 diabetes and bowel cancer than people who eat the least, with the biggest benefit at around 25–29 g a day. Most of this evidence comes from observational studies, but trials also show that eating more fibre lowers body weight, blood pressure and cholesterol.[3](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-3) You may see prebiotics promoted for mood, stress or hormones. The evidence doesn't support this yet: in trials, prebiotic supplements didn't improve symptoms of depression or anxiety.[4](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-4) ## Which foods are high in prebiotics? Good everyday sources include:[6](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-6) - **Vegetables:** onion, garlic, leek, the white part of spring onion, asparagus, Jerusalem artichoke, globe artichoke and beetroot - **Legumes:** chickpeas, lentils, kidney beans and other beans - **Grains:** wheat, rye and barley foods, oats and wheat bran - **Fruit:** slightly green bananas - **Nuts:** almonds and hazelnuts - **Cooked and cooled starches:** potato, rice and pasta that have been cooked and then cooled develop resistant starch, a fibre that also feeds gut bacteria Some products, such as cereals, breads, yoghurts and drinks, have added prebiotic fibres. Look for inulin or chicory root fibre in the ingredients list. Most people don't need a prebiotic supplement if they eat a variety of plant foods. ## How can you eat more prebiotics? - Start sauces, soups, stir-fries and risottos with onion, garlic or leek - Add canned chickpeas or lentils to salads, curries, soups and pasta sauces - Have oats or a wholegrain cereal for breakfast - Add asparagus to omelettes, salads and pasta - Make a potato or pasta salad with cooked and cooled potato or pasta - Blend a slightly green banana into a smoothie - Snack on a small handful of almonds Increase slowly over a few weeks and drink plenty of water. Eating a lot more prebiotic fibre at once can cause wind and bloating. ## How much prebiotic fibre do you need? There's no separate target for prebiotics. They count towards your total fibre, and Australian adults should aim for about 25 g of fibre a day for women and 30 g for men.[5](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-5) A mix of vegetables, fruit, legumes, nuts and wholegrains will give you prebiotics along with other types of fibre. Have IBS? Go slowly with prebiotic foods The main prebiotics, fructans and GOS, are also FODMAPs, so foods such as onion, garlic and legumes can trigger IBS symptoms. Talk to your practitioner about which amounts suit you.[6](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-6) Get support from a practitioner who treats gastrointestinal conditions Find practitioners on HealthBank who work with IBS and other gut conditions. Many offer a free discovery call, online, by phone or in person. [Find a gut health practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Digestive+Support&specialties%5B%5D=Irritable+Bowel+Syndrome&specialties%5B%5D=Functional+Gut+Issues) ## Frequently asked questions ### Is all fibre prebiotic? No. A fibre only counts as prebiotic if it feeds particular helpful gut bacteria; fructans and GOS are the best-studied examples.[1](https://blog.healthbank.io/what-are-prebiotics-and-where-do-you-find-them#ref-1) ### Should I take prebiotics and probiotics together? Most people don't need supplements. A varied diet with plenty of plant foods gives your gut bacteria the fibre they need. ### Do I need a prebiotic supplement? Usually not. Food sources give you prebiotics along with other fibre, vitamins and minerals, so try those first. ### Can prebiotics cause bloating? Yes, especially if you increase them quickly or have IBS. Build up slowly over a few weeks. ### Are bananas a prebiotic? Slightly green bananas contain resistant starch, which feeds gut bacteria. As bananas ripen, more of that starch turns into sugar. ## References **Research (PubMed)** 1. Gibson GR, Hutkins R, Sanders ME, et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. *Nat Rev Gastroenterol Hepatol.* 2017;14:491–502. [DOI 10.1038/nrgastro.2017.75](https://doi.org/10.1038/nrgastro.2017.75) 2. So D, Whelan K, Rossi M, et al. Dietary fiber intervention on gut microbiota composition in healthy adults: a systematic review and meta-analysis. *Am J Clin Nutr.* 2018;107(6):965–983. [PubMed 29757343](https://pubmed.ncbi.nlm.nih.gov/29757343/) 3. Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. *Lancet.* 2019;393(10170):434–445. [PubMed 30638909](https://pubmed.ncbi.nlm.nih.gov/30638909/) 4. Liu RT, Walsh RFL, Sheehan AE. Prebiotics and probiotics for depression and anxiety: a systematic review and meta-analysis of controlled clinical trials. *Neurosci Biobehav Rev.* 2019;102:13–23. [PubMed 31004628](https://pubmed.ncbi.nlm.nih.gov/31004628/) **Australian guidelines** 1. NHMRC. Nutrient Reference Values for Australia and New Zealand: dietary fibre. [View source](https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-fibre) 2. Monash University. Prebiotic fibre. [View source](https://www.monashfodmap.com/blog/dietary-fibre-series-prebiotic-fibre/) *This article is general information, not medical advice. Speak with your practitioner about your own situation before changing your diet.* [Gut health](https://blog.healthbank.io/tag/gut-health) [![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=72&height=72&name=robbie-clark-avatar.png)](https://www.healthbank.io/p/robbie-clark) Written by **[Robbie Clark](https://www.healthbank.io/p/robbie-clark)** Robbie is a Sydney-based Accredited Practising Dietitian (APD) and Exercise Scientist with over 17 years of experience. He holds a Bachelor of Exercise Science (Nutrition) and a Master of Nutrition and Dietetics, and is the Director and Co-founder of HealthBank. [Book a free 15-min call](https://dashboard.healthbank.io/booking/attendance-modes?practitionerId=7a900b23-04a3-4c3c-b14e-e3405c1af6d7&consultationTypeId=4e536270-c479-40a5-af89-691502f4578d) [View Robbie's profile →](https://www.healthbank.io/p/robbie-clark) ## Related articles ### [Gut health What Is the Low FODMAP Diet? A Beginner's Guide for IBS What is the low FODMAP diet? How it eases IBS symptoms, the 3 steps, how long to follow it, and which foods ... Read article →](https://blog.healthbank.io/low-fodmap-diet-a-beginners-guide-for-ibs) ### [Gut health Are Fermented Foods Good for Your Gut? What the Evidence Says Are fermented foods good for your gut? What the research shows for yoghurt, kefir, kimchi and sauerkraut, how ... Read article →](https://blog.healthbank.io/fermented-foods-and-gut-health-what-the-evidence-says) ### [Gut health How Much Fibre Do You Need a Day? Why It Matters and How to Get More How much fibre do you need a day? Australian targets for adults and kids, why fibre matters, easy ways to eat ... Read article →](https://blog.healthbank.io/fibre-why-it-matters-and-how-to-get-more) ### Questions about using HealthBank? Find step-by-step guides, or chat with our support team. 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