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 ½ medium (3½ 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 ½ cup
• 13.5 g net carbs

Lentils

• 2.5 g prebiotic fiber per ½ cup
• 11 g net carbs

Beans (esp. white beans)

• 3.8 g prebiotic fiber per ½ 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