They feed the good-for-you probiotic bacteria in your gut.
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When it comes to taking care of your gut microbiome, probiotics get all the attention. But prebiotics that feed probiotics play an equally essential role in supporting and fostering a healthy, balanced gut. And prebiotic supplements are an easy way to get them.
Prebiotics come in food form, too. High-fiber foods like asparagus and bananas are great sources. The problem? If your microbiome is out of whack, your gut might not tolerate fiber very well which can lead to problems like gas, bloating, and discomfort, says registered dietitian Cesar Sauza, MS, RDN.
Here’s everything you need to know about prebiotic supplements, including whether you actually need a prebiotic supplement, and the best prebiotic supplements money can buy.
Cesar Sauza, MS, RDN, is a registered dietitian nutritionist and clinical dietitian. Sauza has worked hands-on with patients experiencing IBS and SIBO, and has used prebiotics and dietary fiber as tools in the gut recovery process.
In short, prebiotics are the nutrients that your good gut bacteria (aka probiotics) love to feed on. When you eat prebiotic-rich foods—like high-fiber veggies and legumes—beneficial gut bacteria break them down to create short-chain fatty acids which help reinforce gut wall integrity, and boosts the strength and population of healthy gut microbes (1).
Prebiotic supplements are exactly what they sound like: Prebiotic compounds packed into pill, powder, or gummy form. The most common prebiotic fibers found in prebiotic supplements include: inulin, fructooligosaccharides (FOS), oligofructose (OF), and galactooligosaccharides (GOS). You might also see prebiotic fibers labeled as the fruits and veggies they come from like “Jerusalem artichoke fiber” or “chicory root fiber.”
“A prebiotic supplement may contain the same fiber found in fruits and vegetables but usually in a higher concentration (and sometimes a wider variety) than you might typically consume daily,” explains Sauza.
Maybe. We always suggest a food-forward approach to improve gut health, but prebiotic supplements might be helpful in some cases. Dietary fiber is good for your gut, but if your gut microbiome is in bad shape it can exacerbate symptoms like bloating and gas, functional medicine doctor Frank Lipman, M.D. previously told The Edge. According to Lipman, healing your gut before loading up on dietary fiber can help. That’s where a prebiotic supplement comes into play. “Prebiotic supplements may be an option for people with GI conditions like SIBO (small intestinal bacterial overgrowth, a condition that occurs when there is an abnormal increase of bacteria in the small intestine) and IBS, especially if they’re on a low-fiber diet,” says Sauza.
In a vacuum, yes. “Prebiotic supplements provide your body with fiber, which a thriving gut microbiome loves to feed on,” says Sauza. But a prebiotic won’t save you from a bad diet. “If your diet is high in sugar and ultra-processed foods—which negatively affect gut health—a prebiotic supplement may not make much of an impact,” he adds.
Research on prebiotic supplements is mixed. Prebiotics—in supplement and food form—have been associated with regulating gut inflammation, alleviating constipation, strengthening the immune system, and supporting overall gut health (2, 3, 4).
One recent study found prebiotic supplementation comparable to a low-FODMAP diet for relieving symptoms like gas and bloating in people with gastrointestinal disorders (5). Still, recent reviews have found little evidence that prebiotics, alone or combination with probiotics, help in managing irritable bowel syndrome (6, 7).
“Look for a prebiotic supplement with two or more types of prebiotic fiber,” says Sauza. For example, a prebiotic supplement that contains both chicory root and Jerusalem artichoke, is preferable to one or the other. “You’ll also want to avoid added sugars,” he adds.
Sauza also recommends looking for supplements that are informed choice, NSF, UL, or GMP certified—which signifies that a supplement has been third-party tested for quality and purity.
Thinking about giving a prebiotic supplement a shot? With Sauza’s help, we’ve hand-selected the best options from comprehensive synbiotic—a supplement containing prebiotics, probiotics, and postbiotics—to prebiotic capsules, gummies, and powders.
Synbiotics are a mix of pre-, pro-, and postbiotics that support gut health on all fronts. Ritual’s Synbiotic+ is the clear forerunner here. One serving delivers 15mg of prebiotics which come in the form of PreforPro—a patented prebiotic that’s been shown to accelerate a broad range of probiotic species (8). As for probiotics, Synbiotic+ contains 11 billion colony-forming units (CFU) of lactobacilli and bifidobacteria—two of the most studied beneficial gut flora that prebiotic supplements aim to boost (9). To cap things off, Ritual added in the postbiotic Tributyrin, which acts as a precursor to butyrate (a short-chain fatty acid with big benefits for your gut) in the body.
Synbiotic+ capsules are gluten, sugar, GMO, major allergen-, and artificial additive-free. All of its ingredients are also traceable—meaning Ritual provides consumers with a breakdown of the source, supplier, and location of every ingredient in its formula.
We also like that Synbiotic+ is third-party tested, per the company; although, we’d appreciate a familiar stamp like NSF, GMP, or Informed Choice certified to seal the deal. Like all Ritual products, Synbiotic+ is subscription only. However, if you don’t like it, Ritual offers a money-back guarantee and easy cancellation.
Garden of Life Dr. Formulated Fiber is NSF, USDA Organic, Non-GMO, Vegan, Gluten-Free, and Carbonfree certified—so you know what you’re getting is good. It also provides five grams of dietary fiber sourced from acacia, orange and apple peels, baobab, and cranberry seed for a boost of fiber, antioxidants, and other essential micronutrients (10, 11, 12).
Sauza appreciates that this prebiotic powder contains no sugar, as sugar can harm the gut microbiome and reduce the prebiotics’ benefits (13). You also won’t find any artificial colors or sweeteners. Mix this powder with juice or a greens powder since, as one reviewer puts it: “It tastes like dirt.”
Many greens powders like AG1 contain prebiotics, but not all contain a meaningful combination or dose of prebiotics. Transparent Labs Prebiotic Greens (and AG1, for what it’s worth) is an exception.
Prebiotic Greens delivers seven grams of prebiotics, including three grams each of organic acacia and green banana flour, and one gram of organic Jerusalem artichoke fiber. Together this prebiotic powerhouse promises to increase satiety, support healthy bacteria, improve gut and digestive health, and lower inflammation (14, 15, 16).
The algae green blend also contains three grams each of spirulina and chlorella for a hit of antioxidants (17). The main advantage is the price: While many greens powders cost over $80 for a month’s supply, this high-quality greens powder is a more affordable $46.
Bio Schwartz Advanced Prebiotic is one of the few prebiotic capsules that is third-party tested. The GMP stamp of approval means that this prebiotic is consistently produced and controlled according to quality standards.
Each capsule packs multiple blends of patented prebiotics—including PreforPro (like Ritual Synbiotic+) and PreticX (which is composed of xylooligosaccharides)—which work together to promote a balanced microbiome.
The addition of vitamin C may also positively impact gut microbiota, according to a study published in Antioxidants (18). You can also count on vitamin C to boost immunity, and reduce inflammation (19).
Supplements are just more fun in gummy form, and OLLY Probiotic+Prebiotic gummies—which taste like a peach ring—don’t disappoint. While most gummies are packed with sugar, these contain less than one gram of added cane sugar. They’re also NSF certified which means they’re tested for safety, quality, and performance.
These gummies contain 500 million CFs of bacillus coagulans, a probiotic which might be useful for relieving constipation, irritable bowel syndrome, and other digestive issues (20). Each gummy also provides 1.5 grams of a prebiotic blend made up of fructooligosaccharide, inulin, and xylitol. Both the fructooligosaccharide and xylitol have prebiotic properties while lending natural sweetness to these gummies. And inulin, a type of soluble fiber, is typically found in fiber-packed plants like chicory, bananas, leeks, and asparagus.
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