#4: Choose Foods Rich in Prebiotics
What are Prebiotics?
Prebiotics are the foods your good gut bacteria love to eat—fueling their growth and keeping your digestive system healthy. Like DIVINI's honey kombucha!
💡 Fun fact: For every 100g of carbohydrates that qualify as prebiotics, your body can produce about 30g of healthy gut bacteria.
Daily Goal: Aim for 12g of prebiotics per day.
Criteria for a Prebiotic
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Non-digestible – Passes through the stomach without breaking down from gastric acid or enzymes.
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Fermentable – Can be metabolized by intestinal bacteria.
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Beneficial – Provides measurable health benefits.
Why Prebiotics Matter
According to Dr. David Perlmutter, prebiotics can:
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Reduce fever-related illnesses linked to diarrhea or respiratory infections, and lower antibiotic use in infants.
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Reduce inflammation in inflammatory bowel disease, helping protect against colon cancer.
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Improve mineral absorption—especially magnesium, calcium, and possibly iron. (One study showed just 8g/day increased calcium uptake and bone density.)
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Lower certain cardiovascular risk factors by reducing inflammation.
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Support healthy weight—boosting satiety, reducing ghrelin (the hunger hormone), and improving the Firmicutes/Bacteroidetes ratio in the gut.
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Reduce glycation, which decreases free radicals, lowers inflammation, improves insulin sensitivity, and protects the gut lining.
Common Prebiotic-Rich Foods
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Acacia gum (gum Arabic)
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Raw chicory root
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Jerusalem artichoke
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Raw dandelion greens
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Raw garlic
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Raw onions & cooked onions
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Raw asparagus
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Raw leeks
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Jicama (Mexican yam)
Source: Perlmutter, D. (2017). Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain – for Life. Yellow Kite.
