Top 5 Vegan Prebiotic Fiber Foods

Top 5 Vegan Prebiotic Fiber Foods

Hey Uplifters! 

We've been trying to find natural ways in which we can fuel our guts mindfully and healthfully with vegan friendly foods. After weighing things through, we compiled a list of vegan, gut friendly foods that contain prebiotic fiber you can cook up through various different ways in your kitchen!

Top 5 Vegan Friendly Foods

Also known as sunchokes, inulin a soluble fiber, derives from Jerusalem Artichokes. Inulin increases the good gut bacteria in our bodies, also known as the Lactobacillus group.

(bhofack2/Getty Images)

2. Chickpeas

Chickpeas contain ciceritol, a compound that enhances the growth of good gut bacteria in the microflora. In turn, chickpeas may reduce inflammation in the body. Add chickpeas to your salad for a boost of protein or roast them and snack on them when you feel that midday crash coming!

(Tori Avey; Toriavey.com)

3. Oats 

Oats are an extremely versatile food. Whole raw oats are a very healthy grain with prebiotic benefits. They contain large amounts of beta-glucan fiber, which increases growth of good gut bacteria, as well as resistant starch. We love the new trend of overnight oats, since the resistant starch benefits are destroyed once the oats become heated. Have you tried it yet?

(Healthline.com)

4. Legume-Based Pastas

Legume-based or pulse-based pastas such as black bean pasta, mung bean pasta, and chickpea pastas are gluten free and contain  resistant starch, which does not get digested in the stomach or small intestine. Like soluble and insoluble fiber, it is digested by the bacteria in our large intestine and acts as a prebiotic. 

(Banza; https://www.npr.org/sections/thesalt/2017/09/18/550206198/beans-add-healthy-fiber-and-protein-to-gluten-free-pastas)

5. Tempeh 

Tempeh is known to be a fermented soybean. Depending on the quality that you purchase, tempeh is rich in prebiotic fiber, which 'feeds’ the beneficial gut bacteria. Tempeh may also have an anti-inflammatory effect, aid with cognition, as well as support digestive health.

(SHUTTERSTOCK; https://www.besthealthmag.ca/best-eats/digestion/9-probiotic-foods-to-add-to-your-diet/) 

We hope you are utilizing your time in quarantine, and taking advantage of the fun opportunities that allow you to create exciting and prebiotic fiber-rich and gut-friendly dishes in the kitchen!

Our new vegan Gut Happy Cookies are packed with prebiotic fiber and resistant starch, and nutrient dense ingredients! If you haven’t gotten your hands on them yet, you can find them here.

We’d love to hear what your favorite go-to gut happy favorites are, comment below!

 In Good Gut Health,

Team Uplifters