Prebiotics are fibers that feed good gut bacteria, helping digestion, immunity, and nutrient absorption. They’re especially helpful for people with bloating, weak immunity, or irregular bowel habits. However, not everyone needs supplements — natural foods can do the same job effectively.

Garlic contains inulin and fructooligosaccharides (FOS), which stimulate the growth of Bifidobacteria in your intestines. Ideal intake: 1–2 raw cloves daily or cooked in meals. Note: People with acid reflux or IBS should consume in moderation and consult a nutritionist. 

Raw onions are rich in FOS and inulin, feeding beneficial bacteria and improving digestion. How much: ½ medium onion daily in salads or cooked dishes. Benefit: Supports metabolism and boosts nutrient breakdown. Avoid: If you have gastric sensitivity. 

Oats contain beta-glucan, which promotes beneficial gut bacteria and improves cholesterol levels. Ideal portion: ½ to 1 cup cooked oats daily. Who should consume: Most adults, except those with gluten intolerance (choose gluten-free oats if needed). 

When potatoes are cooked and cooled, they form resistant starch — a natural prebiotic that feeds gut bacteria. Best way: Boil, cool, and eat as salad. Ideal portion: ½ to 1 cup daily. Avoid: If diabetic, limit portion size.