Prebiotics are dietary fibers that resist stomach acidity, and are not digested by enzymes. They are fermented in our microbiota (intestinal flora) and give energy. They contain the nutrients that the “friendly bacterias” need to grow and thrive in our digestive tract at the expense of the bad bacterias.
The most interesting are the ones found in our food (vegetables and fruits). The most common are inulin (found in chicory root and Jerusalem artichokes) and fructo-oligosaccharides (FOS) found in garlic, onion, and banana.
Most of the legumes (pulses) also contain prebiotics.
If you don’t consume large amounts of fibers or prebiotics and you want to improve your dietary intake, you need to start slowly, one step at a time.
Raw or cooked?
The composition of ingredients rich in prebiotic fibers change when cooked. Part of the prebiotic fibers are lost when cooking, a good solution is to steam cook ingredients that can not be eaten raw or uncooked.