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Prebiotic foods are packed full of dietary fibre, which help to feed the good bacteria in your gut and ultimately lead to a much healthier digestive system. There are a number of foods you can try to increase the fibre in your diet without even noticing.

Prebiotics promote the increase of friendly bacteria present in the gut. This increase helps to support a healthy digestive system. 


Inulin is a prebiotic fibre that helps the digestive system perform at an optimum rate. It could potentially help to increase the metabolic rate and help with constipation (more can be found from various health industry websites about this).

It is available in a powdered form that is tasteless, therefore a fantastic addition to your morning smoothie to increase the fibre that you consume within the day.

Inulin is non-digestible, so it passes through the stomach, and small intestine, into the large intestine where it feeds the good bacteria.

Buy inulin powder in a range of sizes including bulk.

Chicory Root

Chicory root is often used as a caffeine-free coffee replacement due to the natural coffee-like flavour. 

Chicory root has high levels of the prebiotic fibre inulin, which nourishes the gut bacteria and helps to improve digestion.

Try Troo for a delicious sweetness packed with fibre. 


Dandelions are high in fibre and a portion of this fibre comes from inulin. Once again, the presence of inulin can help to improve digestion and could potentially help with constipation.

Dandelion greens can be used in salads, however it has the same benefits when enjoyed as a tea by infusing dandelion root in hot water.

Shop for dandelion leaf, root or powder here.


Believe it or not, oats are a fantastic prebiotic food as it contains high amounts of betaglucan fibre.

This particular type of fibre is great for producing friendly gut bacteria, which is great for overall health. Oats are also known to be used for anti-inflammatory properties - more can be found out about this online.

Shop oats


Similarly to oats, barley contains high amounts of betaglucan fibre - great for good gut health and better digestion.

Barley is often used to lower cholesterol, although there isn’t scientific proof - more can be found out about this on the internet,

Shop for barley grain or barley flour here.


Cocoa beans are not only a delicious form of chocolate, they are also a source of flavanols, which can help produce friendly bacteria in the gut.

Shop cocoa products here.


Flaxseeds are high in fibre and a great source or prebiotics. There is roughly 20-40% soluble fibre present in flaxseeds. Add to baking recipes or smoothies for a quick and easy way to consume prebiotic foods without even knowing it!

You can find flaxseeds (ground linseed) here.


Onions are a highly versatile vegetable that is delicious in a wide range of recipes. 

Onions are made up of 10% inulin along with fructooligosaccharides (FOS) accounts for approximately 6%.

The fructooligosaccharides present in onion (whether raw, dried or cooked) helps to promote the amount of good bacteria present in the gut and has a naturally sweet flavour.

We stock a range of dried onion and onion powder here.


Similar to onion, garlic is high in fibre, 11 % of which comes from inulin whilst 6% of the fibre in onion is FOS.

Garlic is versatile and adds a huge amount of flavour to a recipe whilst helping to promote the growth of the friendly bacteria in the gut.

We stock a range of dried garlic and garlic powder here.

Konjac Root

Also known as elephant yam, is a Japanese root vegetable that is packed full of fibre. It comes from the same family as potatoes (tubers) and is high in soluble fibre known as glucomannan. In fact konjac root contains around 40% glucomannan fibre.

It can be consumed in many ways including glucomannan supplements.

Jerusalem Artichoke

The Jerusalem artichoke has many health benefits associated with them. A huge 76% of the dietary fibre present in this vegetable comes from inulin.

As we already know, inulin is fantastic at increasing the good bacteria present in the gut. An increased amount of friendly bacteria could help to improve issues such as constipation. 

Try these delicious artichokes. 

Other fantastic forms of prebiotics (in any form):

Where possible try to consume these foods raw as cooking can alter the fibre content present., however any form will add to the amount of fibre you consume in the day. It is important to consume around 25g of fibre per day depending on your body type. Prebiotic foods are a fantastic starting point for increasing your fibre intake as they also help to feed the friendly bacteria in the gut, which can lead to a healthier lifestyle.



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