7 Vegan Prebiotic Rich Foods to Help Your Digestive System

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Vegan prebiotic rich foods

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Digestive system issues are some of the most common health problems we experience. Symptoms can range from a mere stomach upset, to heartburn, to constipation or even diarrhea. Research has it that including vegan prebiotic foods in your daily diet can greatly improve your digestive health.

Vegan prebiotic foods are rich in fiber and therefore suitable for promoting healthier digestion and helping you avoid common gastrointestinal problems. If you are seeking to improve your digestive health, consider adding the following vegan prebiotic foods to your diet.

Tasty Vegan Prebiotic Foods

1. Carrots

carrots - Vegan Prebiotic Foods

Carrots are also a good source of fiber, with just one medium-sized raw carrot of 61 grams providing about 2 grams of fiber. Boiled carrots provide even more fiber, around 5 grams per cup. Carrots are extremely low in fat and protein. They contain about 10% carbs and consist of starch, fiber, and simple sugars.

Since munching on a whole carrot every day can be quite a challenge, consider including raw or cooked carrots in your nutritious meal for extra fiber, flavor, color, and crunch.


2. Broccoli

The next time you go grocery shopping, why not add broccoli to your cart? Broccoli is a type of cruciferous vegetable that contains a wealth of nutrients and antioxidants that support many aspects of human health, including digestion. The dietary fiber contained in broccoli helps prevent constipation, maintain a healthy digestive tract, and lower the risk of colon cancer.

Broccoli can be prepared in numerous ways, including steaming, boiling, roasting. It can even be incorporated in salads, added into a veggie platter, or dipped in various sauces and dressings.


3. Leafy Greens

leafy greens

Spinach, lettuce, and kales are good news to your digestive system. They consist of about 4 grams to 5 grams of fiber per cup serving. Research shows that green leafy vegetables also contain a specific sugar that helps fuel the growth of beneficial bacteria that promotes healthier digestion and prevents common gastrointestinal complications.

Leafy greens can be incorporated in salads, a good example being lettuce. They can also be boiled, cooked, or wilted. Leafy greens can also be easily tossed into your food just after cooking it for added nutrients, color, and flavor.

By adding these organic foods to your diet, you will help improve your digestive system, add more natural protein to your body, and give you more fiber.


4. Allium Vegetables

Have you heard of alliums? The most common ones are onions and garlic.

Allium vegetables should be the top ingredients in your daily meals if you intend to improve your digestive health. These powerful antioxidant-rich vegetables are sources of prebiotics, meaning they help to feed the beneficial bacteria (probiotics) that are essential for proper digestion.

Mostly, you can use them for seasoning when cooking to provide your meals with a strong sweet aroma and flavor. Apart from being often hidden in a braise, or buried in a pot of stew, alliums can also be consumed raw for a crunchy spring salad.


5. Peas

Vegan Prebiotic Foods - peas

It is always a good idea to stash a bag of greens peas in your freezer. Green peas come so handily in soups, dips, potato salad, pasta dishes and so much more.

A cup of green peas delivers an impressive 7.2 grams of fiber. It helps lower your cholesterol levels and makes you feel more full.


6. Cabbage

Not only does cabbage provide you with fiber, but it also nourishes your diet with Vitamin K and Vitamin C. It is an inexpensive vegetable that can boost your digestion-friendly diet. Furthermore, cabbage has nutrients that keep the lining of your stomach and intestines strong. Its juice can also help heal stomach ulcers. 

Although it provides you with various nutrients when cooked, raw cabbage in particular will provide you with the best nutritional value per serving. Slice it very thinly and leave it for about 10 minutes to bring out its most complex flavors, then add it to salads or sandwiches. We know you’ll love adding cabbage to your diet just as much as we do!


7. Cauliflower



Cauliflower is another candidate for your digestion-friendly diet. These vegetables have become more popular in recent years and they definitely deserve a place in your digestive-friendly meal plan.  

Cauliflower is quite rich in fiber. There are about 3 grams of fiber in one cup of cauliflower. It tastes amazing both steamed and roasted. This way it can help you prevent digestive conditions like constipation, diverticulitis, and inflammatory bowel disease (IBD)



Vegan prebiotics are superfoods at their finest. Rich in all kinds of vitamins and minerals, high in fiber, and low in calories.

They can help manage your weight and may lower your risk of contracting Irritable Bowel Syndrome (IBS). And yes, they taste great too!

A diet rich in these foods can help your digestive system. Consider taking more cauliflower, carrots, and broccoli to your diet. Some of these foods can be taken raw, while some just require a little steaming. As simple as they are, they can deliver superb digestive health to you.

  • Sarah McColman

    Sarah is a proud writer for Community Natural Foods in Calgary, Alberta. She loves bringing awareness to how people can improve their health and wellness through quality food.

4 thoughts on “7 Vegan Prebiotic Rich Foods to Help Your Digestive System”

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  2. The food we eat gives our bodies the “data” and materials they need to work appropriately. Assuming we don’t get the right data, our metabolic cycles endure and our wellbeing declines http://www.healthnnatural.com/ .If we get an excess of food, or food that gives our bodies some unacceptable directions, we can become overweight, undernourished, and in danger for the improvement of illnesses and conditions, like joint inflammation, diabetes, and coronary illness.

  3. Sometimes it seems to me that no vegetable wouldn’t be healthy. Honestly, I thought that eating onions and garlic could harm the digestive system. Thank you for the information!


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