Prebiotic Sources for Feeding Gut Buddies
Gundry's enumerated list of favorite prebiotic (soluble fiber) sources to feed beneficial gut bacteria — combining vegetables, seeds, and supplement powders as interchangeable options.
Assembled by Cited from Steven Gundry's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
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In a protocol
Eat plenty of soluble fiber / prebiotics — long-chain polysaccharides that feed good gut bacteria and produce large, healthy bowel movements.
“giant poops because that soluble fiber is eaten by your gut buddies
TD▶ 12:40Certaintyexplicitstrong endorsementOverarching principle: eat soluble fiber / prebiotics to feed gut buddies -
In a protocol
Use inulin as a prebiotic — available as powder or sweetener (e.g., SweetLeaf, Just Like Sugar), and present in chicory-family vegetables and artichokes.
“some of my favorite prebiotics are inulin
TD▶ 18:10Certaintyexplicitstrong endorsementInulin as a favorite prebiotic, available as powder or sweetener -
In a protocol
Eat Belgian endive for its inulin prebiotic content.
“In frisee, in Belgian endive
TD▶ 18:35CertaintyexplicitrecommendationChicory-family inulin source -
In a protocol
Eat artichoke hearts/artichokes — rich in inulin prebiotic.
“really present in artichoke hearts and artichokes
TD▶ 18:45CertaintyexplicitrecommendationInulin-rich -
In a protocol
Eat Jerusalem artichokes (sunchokes) as a great inulin prebiotic source.
“It's great in Jerusalem artichokes
TD▶ 18:50CertaintyexplicitrecommendationInulin-rich -
In a protocol
Use psyllium powder as a cheap, effective prebiotic.
“psyllium powder, which is a great prebiotic
TD▶ 19:10CertaintyexplicitrecommendationCheap supplemental prebiotic option -
In a protocol
Use ground flax seeds as a prebiotic.
“Ground flax seeds are a great prebiotic
TD▶ 19:20CertaintyexplicitrecommendationGround flax as prebiotic -
In a protocol
Use apple pectin — readily available, cheap, and a great prebiotic.
“apple pectin... another great prebiotic
TD▶ 19:30CertaintyexplicitrecommendationCheap, readily available -
In a protocol
Use modified citrus pectin — a favorite prebiotic shown to break up bacterial biofilms in the intestines; expensive but effective.
“shown to break up... biofilms of bad bacteria
TD▶ 19:50CaveatsExpensiveCertaintyexplicitstrong endorsementExpensive but breaks up biofilms; favorite