What Is A Prebiotic? Benefits, Effects and Contribution to Gut Health
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Along with eating a balanced diet, meeting the recommended weekly physical activity goals, getting enough sleep and taking care of your mental health, gut health may be something to add to your wellness routine. There is growing evidence that the bacteria that live in your small and large intestines are critical for health, and your diet provides an energy source for the balance and growth of healthy bacteria.
Probiotics maintain the balance of bacteria in the gut, but they're not the only microbe in play. While prebiotics may be less mainstream than probiotics, they are heavily involved in the gut microbiome in the digestive system that are essential for health. But what is a prebiotic exactly?
In the following sections, we’ll detail what a prebiotic is, what it does, the benefits, who it may be suitable for and who it’s not for, food sources, how to take prebiotics safely and a few prebiotic supplements we recommend.
What Is a Prebiotic?
Prebiotics are a type of non-digestible fiber broken down in the large intestine by probiotics. To be classified as a prebiotic, a compound must be resistant to stomach acid and cannot be broken down by mammalian enzymes or absorbed by the digestive tract. Instead, it must selectively stimulate the growth and activity of probiotics to improve gut health and minimize bad bacteria.
Small concentrations of prebiotics are found in a range of plant-based foods with dietary fibers such as Jerusalem artichoke, plantains, asparagus and whole grains to name a few. There are also prebiotic supplements. These come in different forms, such as capsules and powders.
What Do Prebiotics Do?
Prebiotics are broken down by probiotics to promote growth and activity. These good bacteria ferment prebiotics to produce short-chain fatty acids (SCFAs). These SCFAs support a healthy gut and other processes in the body, including helping to modulate the immune system and inflammatory response and fighting off harmful bacteria.
Benefits of Prebiotics
Prebiotics help feed the microorganisms that make up the microbiome in your gut. These organisms, known as probiotics, improve immune function, digestion and the absorption of nutrients. Probiotics can also help manage symptoms of gastrointestinal conditions such as constipation, bloating and gas.
Prebiotics are also fermented to produce SCFAs, which improve gut function. SCFAs are small enough to be absorbed by the cells of the small intestine and enter the bloodstream. A 2019 review article published by the National Library of Medicine states, “Prebiotics not only have protective effects on the gastrointestinal system but also other parts of the body, such as the central nervous system, immune system, and cardiovascular system.”
There may be a link between prebiotics and mental health. One study found that prebiotics slow the production of cortisol in the brain, the body’s stress hormone, suggesting that prebiotic intake improves mental health. There is also evidence that balanced gut health may contribute to the prevention of obesity and other metabolic diseases. Prebiotics are found in fiber-rich foods, which help you feel satiated for longer after meals and foster a healthy weight.
Sources of Prebiotics
Plant-based foods that provide a source of prebiotics contain other nutrients such as vitamin C, vitamin B, calcium, potassium, antioxidants, polyphenols and more. Here are some prebiotic-rich foods and ideas to incorporate them:
- Plantains: Add to a soup or stew, grill or fry
- Brown rice: Steam and eat as a side with any meal
- Almonds: Bake goods with almond flour, eat plain or as almond butter
- Bananas: Add to a whole-grain cereal
- Soy: Consume in miso soup, soy milk, tempeh or tofu stir fry
- Potato: Roast, bake or fry
- Whole grain barley and rye: Eat multigrain bread with these flours as a main ingredient, cereal
- Jicama: Eat raw or as a salad topping
- Leeks: Add to a soup or salad
- Jerusalem artichoke (sunchoke): Roast and sprinkle with salt
- Beans and other legumes: Make chili or add to other soups
- Tomatoes: Add as a salad topping or sprinkle with salt
- Flaxseed: Mix into oatmeal or add to a smoothie
There are also supplements that combine prebiotics with probiotics and other vitamins and minerals, and some fiber supplements contain a concentrated form of prebiotic fibers.
Who Can Benefit From Prebiotics
Since prebiotics are a source of food for good bacteria, those who want to support their digestive health may benefit from consuming prebiotics. People who do not follow a balanced diet may not get enough prebiotics and could also benefit from incorporating prebiotic-rich foods or a prebiotic supplement from a trusted vitamin brand.
To see our top picks, check out The Best Vitamin Brands in 2023.
Prebiotic supplements may also support those with a weight loss goal since they support metabolic health, and fiber-rich foods keep you fuller for longer. We asked Pete Natasi, a Certified Sports Nutrition expert about prebiotics and weight loss. “If you take it with food, it will take a longer amount of time for everything to process through your digestive tract, which makes you feel full for a longer period of time," he says. "So this can have some great benefits if you do have personal weight loss goals.”
Who Wouldn't Benefit From Prebiotics
People who have an intolerance or food sensitivities to prebiotic-containing foods or supplements should avoid them. Those who have recently had surgery or have underlying health conditions or concerns should exercise caution. Always consult your healthcare provider before starting a new supplement or before making changes to your diet.
How to Safely Take Prebiotics
Prebiotics can affect people in different ways, which is why it’s important to check with your doctor first. Once you’re in the clear, we suggest starting with a small dose and evaluating how it makes you feel. Harvard T.H. Chan Medical School states, “Individuals with gastrointestinal sensitivities such as irritable bowel syndrome should introduce these foods in small amounts to first assess tolerance.”
Prebiotics may cause side effects like gas and bloating that should subside after a few days; however, always note how supplements or prebiotic-rich foods make you feel and talk to a primary care physician if the symptoms continue or worsen. While there is a lot of research on the benefits of prebiotics, more research is needed on the health effects.
Related Post: The Best Supplements for Bloating
Our Favorite Prebiotic Supplements
Ritual Synbiotic+
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Ritual
Ritual Synbiotic+ is formulated with prebiotics, probiotics and postbiotics. Probiotics may reduce symptoms of digestive disorders such as irritable bowel syndrome (IBS) and produce SCFAs that balance gut bacteria, maintain the intestinal barrier and regulate the immune system. Postbiotics increase the production of SCFAs and support metabolic health.
This supplement has a delayed-release capsule designed to withstand stomach acid and dissolve in the large intestine. Synbiotic+ was part of an in vitro study that found the growth of beneficial bacteria in participants who took the supplement increased significantly.
Transparent Labs Prebiotic Greens
Transparent Labs
Prebiotic Greens by Transparent Labs contains slow fermenting fibers that can support digestive health. Each serving has three grams of organic green banana flour, three grams of organic acacia fiber and one gram of Jerusalem artichoke fiber. This powder can be added to water, juice or any beverage of choice and consumed up to three times daily. There is a peach mango flavored powder, and an unflavored option is available. Transparent Labs also offers a subscription option that has free shipping and saves subscribers 10%.
Athletic Greens AG1
AG1
Athletic Greens AG1 is a greens supplement that contains multivitamins, minerals, superfoods, prebiotics and probiotics. It contains 7.2 billion CFU (colony forming units) of lactobacillus and bifidobacterium, both probiotic strains that have been used in a multitude of clinical studies. This supplement is an excellent option for those who want to combine 21 vitamins and minerals, antioxidants and their prebiotic and probiotic supplements. AG1 is free from GMOs, preservatives, sweeteners, added flavors and artificial colors.
For more information, check out our Athletic Greens Review.
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