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They help feed the probiotics through fermentation and metabolization, which are beneficial to the gut. A variety of fruits, vegetables and fiberous foods containing prebiotics The most common prebiotics are inulin, oligosaccharides and pectin, which are found in fibrous foods. Foods containing prebiotics include most fruits and vegetables—especially green bananas, asparagus and onions—as well as garlic, nuts, seeds, oats, barley, potatoes, and legumes such as soybeans, dried beans, peas and lentils. Adding probiotics and prebiotics to your diet Food composition changes with cooking, so to get the most benefit from prebiotics and probiotics, it's important to pay attention to cooking methods.