Prebiotic Fibers

Getting Started

• Begin only after having probiotics for at least 3 days

• Start with 10 grams/day and gradually work up to 20 grams/day

• Get variety — don’t get all 20 grams from one source

• Source: Prebiotic Fiber Guide

Prebiotic Fiber Sources

Inulin or FOS powder

• 0 net carbs

• ~3 g prebiotic fiber per teaspoon

• Often added to coffee or tea

Acacia powder

• 0 net carbs

• ~5.5 g prebiotic fiber per tablespoon

• Mix into a glass before adding water (prevents clumping)

• Drink that water with supplements

Green bananas/plantains (very green)

• 10.9 g prebiotic fiber per 1 medium (7-inch) banana

• 0 g net carbs

Raw white potato (uncooked)

• 10–12 g prebiotic fiber per 1⁄2 medium (3 1⁄2 inch) potato

• 0 g net carbs

• Avoid green-skinned potatoes (fungus)

• Use as dipper with hummus/guacamole

Hummus or chickpeas

• 8 g prebiotic fiber per 1⁄2 cup

• 13.5 g net carbs

Lentils

• 2.5 g prebiotic fiber per 1⁄2 cup

• 11 g net carbs

Beans (esp. white beans)

• 3.8 g prebiotic fiber per 1⁄2 cup

• White beans: double quantity = 12 g net carbs

Notes

• Fruits with modest prebiotic fiber (pectin):

• • 1 cup blackberries, raspberries, pomegranate, or 1 medium apple = ~1–2 g pectin

• • Avocado: ~1–2 g pectin, 4 g net carbs

• Other helpful sources: chia seeds, flaxseed, nuts, mushrooms, shirataki noodles

• Vegetables (1–3 g): asparagus, jicama, turnips, parsnips, onions, garlic, shallots, carrots, leeks,

dandelion greens, radishes, cabbage, Brussels sprouts

• Fiber values vary depending on source and measurement method

Important Cautions

• If you experience gas, bloating, or digestive distress:

• Stop fibers for a few weeks

• Restart slowly

• Persistent issues may indicate SIBO/SIFO → seek further guidance