Are You Getting Enough of This Gut-Friendly Fiber?

All things gut health has been sweeping the wellness world in relatively recent years. Studies continue to show the correlation between good health and that of your digestive system. But while we are just getting started in exploring the human microbiome, the concept that the gut (and the good bacteria living inside) plays a crucial role in our wellbeing is nothing new. In fact, Hippocrates, the ancient physician who lived over 2500 years ago, is famously quoted that “all disease begins in the gut.” 

There are many ways to take care of yours, but we wanted to take some time to highlight prebiotic fiber and the food in which it is found. 

What is prebiotic fiber?

Essentially, prebiotic fiber helps to feed the good bacteria in your gut (which differs from probiotics, which help to replenish the good bacteria). It comes in many forms, from Jerusalem Artichoke, to garlic, to cooked and cooled potatoes. Studies are showing prebiotics play a crucial role in our wellbeing., especially when ingested in association with a diet that also includes probiotics. Research has also concluded that they are very beneficial for those that suffer from irritable bowel disease (IBD).

Other sources of prebiotic fiber:

  • Chicory Root
  • Dandelion Greens
  • Jerusalem Artichoke
  • Garlic
  • Onions
  • Leeks
  • Asparagus
  • Green Bananas and Plantains
  • Tiger Nuts
  • Oats
  • Asparagus
  • Cacao
  • Flaxseeds
  • Jicama

In the pancake recipe below, we included three prebiotics to give you more bang for your gut-health buck! Ground flax, plantains and tiger nut flour are considered to contain prebiotic fiber. We recently wrote about tiger nuts themselves, and it also comes in flour form.

Prebiotic Plantain Pancakes


  • ½ cup full-fat coconut milk (or dairy-free milk of choice0
  • 1 egg
  • 1 ripe plantain (yellow, not green), peeled and sliced into 2-inch pieces
  • ½ teaspoon vanilla extract
  • 1 cup tiger nut flour
  • ¼ cup cassava flour
  • 2 tablespoons ground flax
  • ½ teaspoon cinnamon
  • ¼ teaspoon baking powder
  • ¼ teaspoon baking soda
  • pinch of sea salt
  • non-stick cooking spray or coconut oil (for cooking)


  • Heat coconut oil in a large skillet over medium-low heat. 
  • In a high-speed blender, combine the coconut milk, egg, plantain and vanilla extract. Process until smooth. Add the rest of the ingredients, and blend until creamy, using the tamper or a large spoon as you need to get the blender going.
  • Pour batter of desired pancake size onto skillet and cook until bottoms are slightly golden brown (about 5-7 minutes). Flip. Cook 5-6 more minutes until fully cooked through. Do this until all the batter is used up.
  • Drizzle with maple syrup or toppings of choice! We always recommend Empower Bar crumbles as the perfect pancake topping.
Keyword Dairy-free, Grain-free, Soy-free, Tree Nut-free