11 Best Prebiotic Foods Dr. Gundry Recommends (Recipes Inside!)

by | Apr 2, 2022

Everything You Need to Know About Dr. Gundry’s #1 Superfood

It’s no secret our bodies need fiber to function properly.

But most people don’t end up getting enough through the normal foods they eat on a daily basis. And if you’re following the Plant Paradox diet and avoiding harmful lectins, your list of high-fiber foods is even smaller.

Going further, understanding the different types of fiber isn’t always easy. Which types are prebiotic? Are there any types of fiber I should avoid? How can I easily add more of the right types of fiber to my diet?

If you’re not sure how to answer those questions, you’re in the right place.

Today, we’re going to cover the main types of fiber, where you can find them, how much you’re supposed to eat every day, the best lectin-free prebiotic superfoods, and what popular prebiotic foods to avoid on Dr. Gundry’s diet.

And the best part? I link to Plant Paradox recipes rich in each of the 11 prebiotic fiber-rich foods we’ll discuss so you’ll never run out of creative ways to add them to your diet.

Let’s get started!

Probiotic vs Prebiotic — What’s the Difference?

To understand the role of prebiotics in your diet and overall gut health, it’s important to know the difference between probiotics and prebiotics. They sound similar, but they’re not one in the same.

Probiotics are living microorganisms that may survive the journey to your large intestine, and if they do will continue to act as good bacteria in your gut. Furthermore, consuming probiotics(in food or supplements) promotes the growth of naturally occurring healthy bacteria (1).

Prebiotics, on the other hand, are a fibrous material and help probiotics grow and thrive (2). But as humans, our bodies don’t break them down or absorb them.

They actually travel throughout your entire digestive tract until they meet up with healthy bacteria (aka probiotics) that can break them down in order to absorb them and their nutrients.

So, the two work hand in hand to create a healthy and balanced bacterial environment within your body. Which… is why it’s essential to give your body enough of both.

Understanding the Different Types of Dietary Fiber

Now that you know what prebiotics are, let’s talk about the different types of fiber and which ones contain the prebiotics your body relies on for a healthy and balanced digestive system, gut, and overall microbiome.

Soluble Fiber

This type of dietary fiber dissolves in water and is digested by the bacteria and microorganisms living in your colon (probiotic bacteria) (3). Soluble fiber is prebiotic and an important part of a healthy diet because it helps:

  • Normalize the digestive process, slowing it down if needed
  • Block the digestion and absorption of fat in your body
  • Feed and support friendly bacteria living in your body
  • Stabilize and balance your blood sugar
  • Prevent your body from digesting cholesterol
  • Make you feel full and satisfied after a meal


A white bowl is full of oats sitting on a brown surface with a copper spoon next to it.

Soluble fiber is naturally found in foods like oats, beans, citrus fruits, potatoes, and barley.


Insoluble Fiber (Non-Prebiotic)

Insoluble fiber doesn’t dissolve in water. So, it passes through your body unchanged (4). While that may sound bad, it actually plays a large role in the overall wellbeing of your digestive system.

Although insoluble fiber isn’t prebiotic, it still plays a large role in maintaining a healthy gut and digestive system. Going further, it helps:

  • Speed up the digestion process
  • Prevent constipation
  • Promote regular bowel movements
  • Lower your risk of hemorrhoids and cancer
  • You feel full and satisfied after a meal


A white plate of various green vegetables sitting on a wooden surface with a spoon sitting next to it.

Foods like wheat, whole grains, seeds, and fruit/vegetable skins contain insoluble fiber.


Resistant Starch

Resistant starches are a third type of fiber that behaves like both soluble and insoluble fiber (5). They’re not easily digested so they stay intact through the small intestine until they reach the large intestine.

From there, they’re digested as a prebiotic helping your “gut buddies” thrive. Resistant starches are known for:

  • Lowering your daily caloric intake by keeping you fuller… longer
  • Reducing the amount of fat your body stores
  • Boosting your metabolism
  • Promoting healthy gut bacteria


A bunch of potatoes freshly harvested, still covered in dirt.

Resistant starch naturally occurs in foods like rice, beans, grains, and cooked potatoes.


How Much Fiber Should You Eat On a Daily Basis?

Superfoods contain high levels of essential nutrients, antioxidants, and polyphenols making them some of the most nutrient-dense foods on the planet. According to Dr. Gundry, they help you feel better, look better, and avoid (or reverse) adverse diseases.

And he considers prebiotic fiber to be his #1 superfood.

With that being said, it’s important to take extra steps to ensure you’re giving your body the things it needs to thrive. Plus, in doing so you’ll feel better and reduce your risk of harmful diseases.

The recommended daily intake of fiber for adults is 14 grams per 1000 calories you eat (6). About 25% of your fiber intake should be soluble (or prebiotic).

But, Dr. Gundry notes that daily dosages of 15 grams or more may cause an upset stomach or diarrhea until your body adjusts. So, it’s important to increase your intake slowly and observe how your body reacts.

The Best Prebiotic Foods (+ Tasty, Lectin-Free Recipes!)

Now you know everything you need to know (and then some) about prebiotics and their role in overall digestive and gut health. So, now it’s time to dive into the good stuff.

Most high-fiber foods contain some combination of the different types of fiber. And it’s important to get a healthy balance of both. So, in this section, we’ll walk through:

  • Each of the best prebiotic foods (all lectin-free)
  • What types of fiber (and how much) each one contains
  • Plus healthy (and tasty) lectin-free recipes so you can easily add each one to your diet

Let’s get to it!

1. Flaxseed

Each tablespoon of flaxseeds contains 3 grams of fiber. 20%-40% of this is soluble and the other 60%-80% is insoluble. So, this is a great source of both prebiotic fiber and insoluble fiber.

These cinnamon flaxseed muffins are an excellent (and delicious) way to add more flaxseed to your diet.

A delicious lectin-free muffin containing flaxseed (one of the best prebiotic foods) sitting on a white surface.

These fluffy one-minute make-in-a-cup muffins contain flaxseed (one of the best prebiotic foods!). They make an excellent morning breakfast or work well as a tasty mid-day snack.


2. Okra

One serving of okra contains 3 grams of fiber. Okra’s split about 50/50 in terms of soluble and insoluble fibers. So, while it contains the same amount of fiber as flaxseed, okra contains more prebiotic fibers.

Consider cooking up these baked okra chips for your next healthy snack!

A plate of Plant Paradox okra lectin-blocking chips sitting on a white plate on a wooden table

These Plant Paradox okra chips don’t just taste great. They actually help your body block harmful lectins (while adding one of the best prebiotic foods to your daily routine).


3. Broccoli

One cup of broccoli has about 2.5 grams of fiber, along with numerous essential minerals. Over half of broccoli’s fiber is soluble, making it an excellent source of prebiotic fiber.

Although broccoli is known for being the “gross” food nobody wants to eat, this roasted broccoli recipe is delicious, lectin-free, and high in fiber (thanks to the broccoli and onions!).

A bowl of Roasted Broccoli with Cauliflower “Rice” and Sauteed Onions sitting on a wooden table

This delicious meal contains both broccoli AND onions (both powerful prebiotic foods). So, it’s an easy and tasty way to add more prebiotic fiber to your everyday diet.


4. Artichokes

Half a cup of artichoke hearts contains a whopping 7 grams of dietary fiber. Furthermore, a whole artichoke has just over 10 grams of fiber.

Although artichokes are richer in insoluble fiber, they’re also a great source of prebiotic fiber (thanks to inulin – another type of prebiotic fiber). These baked “fried” artichoke hearts are an easy and delicious way to add them to your diet.

A bowl of baked and fried artichoke hearts sitting on a white marble surface

Despite what a lot of people think, artichoke hearts don’t have to taste bad! This delicious recipe is quick and easy (plus you can simplify the recipe by baking them rather than frying them!).


5. Garlic

One serving of garlic (around one cup) has around 3 grams of dietary fiber. Around 20% of garlic’s fiber is soluble, but the wide variety of uses makes it an excellent way to add prebiotic fiber to your diet.

One of my favorite lectin-free garlic recipes is this root vegetable lasagna.

Two plates of root vegetable lasagna next to a full dish sitting on a wooden table

It’s easier than you think to create a delicious pasta sauce without tomatoes. Plus, you can use as much garlic (an excellent prebiotic superfood) as you want!


6. Onions

One medium onion has about 2 grams of fiber. Furthermore, around 20% of that fiber is prebiotic thanks to high levels of inulin and another type of prebiotic fiber called fructooligosaccharides (FOS).

This celery soup recipe is one of many easy ways to “sneak” more onions into your diet.

A bowl of Plant Paradox celery soup sitting on a marble surface

Celery root, AKA celeriac, is a strong contender for the world ’s ugliest vegetable, but it makes up for its looks in taste. Plus tubers and roots of any kind make your gut buddies jump for joy!


7. Avocados

One cup of sliced avocado contains a whopping 10 grams of dietary fiber. It’s also important to note avocados are high in monounsaturated fat. While that sounds alarming, it’s actually considered a healthy type of fat when consumed in appropriate amounts.

Around 40% of the fiber in avocados is soluble (prebiotic) while the remaining 60% is insoluble.

If you’re anything like me, raw avocados are delicious on their own. But, this mint chocolate chip avocado ice cream is another delicious way to add more avocado to your diet.

A bowl of Plant Paradox chocolate avocado ice cream sitting on a wooden table with spoons and an avocado around it

Who knew dessert could taste SO good and be incredibly healthy for you!? This chocolate avocado ice cream is DELICIOUS and makes an excellent snack (without feeling guilty).


8. Cocoa

Who knew, but just one tablespoon of cocoa powder contains around 2 grams of fiber! About 20% of cocoa powder’s fiber is soluble with the other 80% being insoluble. But, the many incredible and delicious uses makes it an easy way to add more prebiotic fiber to your diet.

This flourless chocolate-almond butter cake is a tasty and healthy way to add more cocoa powder to your daily routine.

A chocolate muffin with brown dessert sauce and a green garnish sitting on a white surface

Make your own personal mini cake that boasts a symphony of flavors when you need a special treat. Its easy, healthy, and tasty (minus all the sweet-tooth guilt)!


9. Green Bananas

One green banana has between 2.5 to 3 grams of fiber. This is due to the high levels of pectin and resistant starch that’s apparent before the banana ripens. About 20% of that fiber is prebiotic in nature, which is what gives green bananas their many health benefits

It’s important to note that as bananas ripen, the resistant starch turns into sugar. So, eating green bananas is an easy way to avoid sugar and get more fiber.

This delicious plant paradox smoothie is a great way to get more green bananas and add more prebiotic fiber to your diet. You can also turn to our own Human Food Bar, which contains a full serving of green banana flour (and it’s delicious!). 

A green Plant Paradox smoothie with green bananas - one of the best prebiotic foods - sitting on a marbled countertop

Looking for a versatile, tasty, and healthy smoothie? The green bananas offer an excellent source of prebiotic fiber while giving your body other essential minerals and nutrients.


10. Blueberries

One cup of blueberries contains nearly 4 grams of fiber. Around 85% – 90% of that fiber is insoluble but they’re still an easy way to get more prebiotic (soluble) fiber on a daily basis. And they’re low in calories, so you’ll feel full without getting a lot of unhealthy carbohydrates in the process.

Dr. Gundry’s blueberry pancakes make an excellent and tasty lectin-free breakfast (or breakfast for dinner – my favorite!).

A plate of Plant Paradox blueberry pancakes next to a black coffee cup on a wooden table

These blueberry pancakes are as healthy as they come, without compromising on taste! And you can add your favorite lectin-free fruits for EVEN more delicious flavor.


11. Sweet Potatoes

One cooked sweet potato has between 7.5 grams and 8 grams of fiber. Around 20% – 25% of this fiber is soluble (prebiotic). So, sweet potatoes are a great way to get the right ratio of soluble to insoluble fiber.

Plus, they’re delicious! This veggie curry and sweet potato noodle recipe is a fresh take on sweet potatoes and noodles.

A black plate of sweet potato coconut curry noodles with black chopsticks sitting next to it

Curry is a great way to add turmeric to your diet as well as one of the best prebiotic foods – sweet potatoes! These noodles make an excellent dinner (and taste great as leftovers!).


The Best Prebiotic Foods to AVOID (According to Dr. Gundry)

With eleven lectin-free superfood options rich in prebiotic fiber, you have a LOT to choose from. But, not all prebiotic superfoods are lectin-free.

In fact, many of the most popular choices aren’t on Dr. Gundry’s approved food list. So, it’s important to know which prebiotic foods to avoid.

These lectin-filled foods include:

  • Potatoes
  • Whole wheat
  • Oats
  • Rice
  • Barley
  • Beans, lentils, and legumes
  • Peas


What About Prebiotic Fiber Supplements?

Prebiotic fiber supplements are an easy and science-backed way to add more prebiotics to your diet. They help boost your microbial diversity while making you feel better on a daily basis.

While we covered a lot of different prebiotic foods, they don’t always fit in everyone’s daily routine. So, if you struggle to get enough prebiotics on a regular basis, supplementation is a great option.

And there’s no such thing as too much prebiotic fiber (hunter-gatherers, who have literally zero digestive disease eat more than 3x what Westerners do). So, whether you struggle to increase your prebiotic intake or are looking for an easy way to add even more, Dr. Gundry’s PrebioThrive is the way to go.

I believe it’s the best prebiotic supplements on the market, for the simple reason that it combines the top 5 prebiotic fibers you find in popular supplements into a single formula. That’s important, because the more types of fiber you consume, the greater your microbial diversity will be.

Read my Gundry MD Prebiothrive review for a deep dive. Or if you’re already ready to start shopping, buy it on the Wellness Ambassadors website to save up to 40% or more. Avoid Amazon and the main Gundry MD site unless you enjoy paying full retail.

Start Eating Your Way to a Healthy Gut, Today!

As you’ve seen, there are countless ways to add prebiotic fiber to your diet so you can diversify and maintain a healthy microbiome full of the best “gut buddies” around. Your gut will thank you and you’ll feel better on a daily basis.

Check out the full list of Dr. Gundry-approved Plant Paradox recipes for EVEN more ways to add the best prebiotic foods and other essential nutrients to your diet, today.



What lectin-free foods are the best prebiotics?

There are countless high-fiber foods out there. But the best lectin-free prebiotic superfoods include things like flaxseed, okra, garlic, sweet potatoes, and avocados.

What is a natural prebiotic?

Prebiotics naturally occur in plant-based foods like sweet potatoes, avocados, blueberries, and artichokes. They work with the probiotics living in your gut to promote the growth of healthy bacteria.

What’s the difference between probiotic vs prebiotic?

Probiotics are living organisms living inside your digestive tract. Prebiotics are fibrous plant-based materials that help probiotics live longer and thrive.

Are there any prebiotic foods to avoid on the Plant Paradox diet?

Yes. Many of the most popular prebiotic superfoods contain harmful lectins. So, if you’re on the plant paradox diet, it’s important to avoid foods like apples, potatoes, whole grains, barley, legumes, and peas.

Why are prebiotics important?

Prebiotics work with probiotics in your body to promote and maintain the growth of healthy bacteria in your gut. A healthy gut leads to improved digestion, regular bowel movements, and increased overall health and general wellbeing.

What’s the best prebiotic supplement?

Gundry MD Prebiothrive is the best prebiotic supplement on the market. It combines several of the prebiotic superfoods on this list into a single powerful (and delicious) formula aimed at helping you increase your daily intake of prebiotic fiber.


1. Prebiotics, probiotics and your health” – The Mayo Clinic. 21 May 2019.

2. What You Need to Know About Prebiotics” – Colombia Surgery. 9 February 2017.

3. Soluble vs. Insoluble Fiber: MedlinePlus Medical Encyclopedia” – Medline Plus. 21 June 2018.

4. Dietary fiber: Essential for a healthy diet” – The Mayo Clinic. 16 November 2018.

5. Research: High Fiber Diet Helps Ward Off Health Troubles” – Cleveland Clinic. 25 April 2019. 

6. Improving Your Health With Fiber” – Cleveland Clinic. 15 April 2019.

Remy is the founder of Human Food Bar. A health and wellness enthusiast based in Berkeley, California with a deep interest in dietary nutrition, he’s well versed in the Plant Paradox, Keto, Paleo and Vegan diets. He has a borderline obsession with nutrition bars that eventually gave birth to the Human Food Bar. In his free time he likes to blog, cook, mixologize, garden and mountain bike.
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Registered Dietitian Nutritionist, Nutritional Synergy
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Kathy is a Registered Dietitian Nutritionist with a Master of Science degree from Michigan State University in Human Nutrition. She’s been a Registered Dietitian for 32 years serving in all capacities of my profession from clinical nutrition to public health and education. She’s passionate about helping people change their lives for the better using medical nutrition therapy and in the art and practice of writing about all aspects of functional and integrative nutrition.
Remy is the founder of Human Food Bar. A health and wellness enthusiast based in Berkeley, California with a deep interest in dietary nutrition, he’s well versed in the Plant Paradox, Keto, Paleo and Vegan diets. He has a borderline obsession with nutrition bars that eventually gave birth to the Human Food Bar. In his free time he likes to blog, cook, mixologize, garden and mountain bike.

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