10 Prebiotic Foods for Healthy Skin That You Shouldn’t Ignore!


The health of our gut plays a surprisingly significant role in the condition of our skin. Prebiotics are specific carbohydrates that help promote the growth of good bacteria in the gut. By nourishing these friendly bacteria, prebiotic foods can help improve our overall gut health, which in turn can lead to better skin health. Here’s a list of the top 10 prebiotic rich foods that are beneficial for your skin:

10 Best Prebiotic Foods to Include in Your Diet

Prebiotic foods contain short-chain fatty acids like acetate, butyrate, and propionate that are absorbed into the bloodstream and render benefits to skin. Here are the 10 best prebiotic foods you should pick!

1. Garlic

Garlic is an excellent source of prebiotics. Enriched with anti-bacterial, anti-fungal, and anti-viral properties owing to the presence of allicin, it keeps the skin healthy and free from infections. 

2. Onions

Onions prevent the skin from damage caused by free radicals. Their antioxidant properties reduce the appearance of scars, the phytochemical contained in them softens and brightens the skin, and its antibacterial and antiseptic properties fight off bacteria, viruses, and fungi. 

3. Bananas

Bananas are rich in fiber, minerals, and vitamins. Their antioxidants help reduce skin inflammation, act as a natural moisturizer ensuring the skin stays hydrated and supple, and also provide anti-aging benefits. 

4. Barley

Barley aids in the breakdown of collagen in the body which gives the skin its structure and makes it elastic. It also contains the mineral selenium which is a powerful antioxidant that protects the skin cells from free radical damage. Also containing B vitamins, zinc, and iron, barley is one of the most common prebiotic foods in India.

5. Apples

Apples are rich in fiber and pectin with prebiotic effects. They work as a natural exfoliant and toner, reducing the appearance of dark circles, scars and blemishes all the while hydrating the skin and reducing signs of aging.

6. Oats

Oats, a prebiotic, contains large amounts of beta-fiber and resistant starch that help cleanse the skin while moisturizing, exfoliating, and protecting it. It also helps boost collagen production. 

7. Cocoa

Cocoa is another prebiotic and a rich source of polyphenols which have anti-inflammatory and antioxidant benefits. It helps detoxify the skin, removes tan, tackles pigmentation, enhances skin elasticity, and fights the signs of aging. 

8. Flaxseeds

Containing phenolic antioxidants and anti-aging components, flaxseeds stimulate collagen production and promote cell turnover. This ensures that the skin looks firm and youthful, and is devoid of fine lines and wrinkles. 

9. Wheat Bran

An excellent source of prebiotics, the outer layer of wheat grain is wheat bran, which contains a special type of fiber made of arabinoxylan oligosaccharides (AXOS), zinc and selenium that help nourish the skin, prevent sun damage, tackle acne, and help prevent skin cancer. 

10. Chicory Root

Chicory root contains the prebiotic fiber inulin in abundance. It helps strengthen the skin’s barrier function and combat other issues like dryness and premature aging. 


Prebiotics help maintain a healthy balance of gut microbiome ensuring that good, bad, and neutral types of microorganisms are all maintained in the necessary quantities in the body. This benefits the skin in more ways than one and makes prebiotic foods a necessary addition to our diets.