{"id":86787,"date":"2025-08-21T18:04:07","date_gmt":"2025-08-21T18:04:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/86787\/"},"modified":"2025-08-21T18:04:07","modified_gmt":"2025-08-21T18:04:07","slug":"the-best-prebiotics-might-be-your-gut-healths-silver-lining","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/86787\/","title":{"rendered":"The Best Prebiotics Might Be Your Gut Health\u2019s Silver Lining"},"content":{"rendered":"

Gut health impacts many vital functions in the body, from digestion and mood, to behavior and cognitive function. While we mostly associate probiotics with a balanced microbiome, the best prebiotics, whether natural or in supplemental form, can keep everything running smoothly. \u201cThink of prebiotics<\/a> as fertilizer that helps your gut microbiome thrive,\u201d explains registered dietician and founder of Real Nutrition<\/a> Amy Shapiro MS, RD. \u201cPrebiotics are a type of dietary fiber that act as fuel for the beneficial bacteria living in your gut. They do not get digested by the body so they\u2019re able to reach the colon, where they nourish healthy bacteria and promote balance.\u201d<\/p>\n

You can get an adequate dose of prebiotics naturally, through well-balanced nutrition that includes plant-based foods, says Brooklyn-based nutritionist and registered dietician Maya Feller<\/a>, MS, RD, CDN. \u201cGarlic, Jerusalem artichokes, dandelion greens, cassava, onions, leeks, asparagus, oats, apples, legumes, beans, and chicory root, are naturally rich in prebiotics,\u201d she says. However, modern day nutrition habits mean you\u2019re likely lacking in that department. \u201cMost people in the U.S. don\u2019t consume sufficient amounts of fiber, simply because vegetable, fruit, and whole grain intake is low across all demographics,\u201d adds Feller.<\/p>\n

There\u2019s a lot of information to sift through when it comes to the best prebiotics so we asked two registered dieticians for their expert tips to find the best prebiotics to supercharge your gut health.<\/p>\n

Vogue\u2019s Favorite Prebiotics:In This Article:Why We Love It: Pre-, pro-, and postbiotics work harmoniously to keep our systems in check (essentially prebiotics feed probiotics, which then turn into postbiotics) and a single capsule of Ritual\u2019s Synbiotic+ contains the big thee. It\u2019s the definition of small but mighty: it packs prebiotic PreforPro, postbiotic Tributyrin, and two probiotic strains of live bacteria (LGG and BB-12) in just one dose, making it a favorite of Shapiro\u2019s for comprehensive, full-spectrum gut support: \u201cPairing prebiotics with probiotics gives you a synbiotic effect which means you\u2019re introducing beneficial bacteria (probiotics) and giving them the food or fuel they need to thrive (prebiotics) at the same time,\u201d she says. \u201cPairing the two together will help the probiotics colonize, which is especially important in individuals who do not eat enough fiber (and that is about 90% of adults).\u201dKey Ingredients: PreforPro,Lactobacillus rhamnosus (LGG), Bifidobacterium animalis ssp. lactis (BB-12), and tributyrinCFU Count: 11 billionForm: CapsuleServing Size: 1 capsuleNumber of Servings: 30Why We Love It: Our gut microflora contains trillions of living microorganisms that are uniquely customized to support our bodies. The key to keeping the wildly complex ecosystem balanced and happy? Diversity. \u201cPrebiotic-rich foods help nourish the good bacteria in your gut, which helps them thrive, and fosters a healthier, more balanced microbiome,\u201d says Feller. You can also support any nutritional gaps in your diet with a supplement, like this one from Seed, which is an uber popular multi-strain synbiotic formula. \u201cSynbiotics are great because they pair probiotics with prebiotics in one easy formula,\u201d says Shapiro. \u201cIt increases the likelihood of colonization and boosts health benefits in your gut overall.\u201dKey Ingredients: Probiotic blend, polyphenolic precursors (prebiotics)CFU Count: 53.6 billion AFUForm: CapsuleServing Size: 2 capsulesNumber of Servings: 30<\/p>\n

Promix<\/p>\n

Debloat Prebiotic + Probiotics<\/p>\n

Why We Love It: Chances are you\u2019ve heard about the amazing benefits of fiber<\/a>\u2014and how we should all be getting more of it. Made with organic African baobab<\/a>, a rich source of prebiotic fiber, as well as vitamin C and probiotics, this powder dissolves into a glass of water and comes in delicious flavors like Florida Orange, Tropical Mango, and White Peach. \u201cPrebiotic fibers help to stimulate the immune system and maintain a balance of beneficial bacteria in the gut,\u201d says Feller. However, not all fiber is considered prebiotic fiber. \u201cPrebiotic fibers are the types that selectively feed beneficial bacteria, like inulin, FOS (fructooligosaccharides), and GOS (galactooligosaccharides),\u201d says Shapiro. \u201cNon-prebiotic fibers still have benefits like improving regularity, supporting satiety, and balancing blood sugar, but they may not directly nourish gut bacteria.\u201dKey Ingredients: Wild organic African baobab, vitamin C, turmericCFU Count: 5 billionForm: PowderServing Size: 1 packetNumber of Servings: 30<\/p>\n

YayDay<\/p>\n

Super Digestive Daily Supplement<\/p>\n

Why We Love It: It turns out there\u2019s a lot your body can accomplish while you\u2019re asleep and this powder is packed with prebiotics, magnesium, and digestive enzymes to work its magic overnight, so you wake up feeling refreshed\u2014even if you aren\u2019t a morning person. \u201cThe prebiotics feed healthy gut bacteria, the magnesium helps relax the GI tract and promote regularity, and digestive enzymes support efficient nutrient breakdown and absorption,\u201d says Shapiro. \u201cWhen taken together, they can help you wake up feeling less bloated and more balanced.\u201dKey Ingredients: Psyllium husk, inulin, oat fiber, and flaxseed powderCFU Count: N\/AForm: PowderServing Size: 1 scoopNumber of Servings: 30<\/p>\n

Bio.me<\/p>\n

Fiber Rescue Psyllium Husk Powder<\/p>\n

Why We Love It: Not only is this lemonade incredibly refreshing, it\u2019s also packed with gut-friendly ingredients like psyllium husk fiber, magnesium, and electrolytes<\/a>. \u201cPsyllium husk is a soluble fiber superstar and my personal favorite,\u201d says Shapiro, who especially loves that it\u2019s a no-frills fiber option that\u2019s easy to add to your diet in a powder or capsule form. \u201cIt absorbs water and forms a gel-like texture, helping regulate bowel movements, support cholesterol management, and aid in blood sugar control.\u201d According to Shapiro, it\u2019s also gentle, effective, and well-tolerated when introduced gradually. \u201cIt also doesn\u2019t contain the calories, fat, or nutrients that come along with similar substitutes like flax or chia,\u201d she adds. Simply sprinkle two teaspoons of the powder into water and enjoy all the benefits to come.Key Ingredients: Psyllium husk fiber, magnesium, electrolytesCFU Count: N\/AForm: PowderServing Size: 2 teaspoonsNumber of Servings: 30Why We Love It: The star ingredient in this plant-based prebiotic gummy is chicory root fiber\u2014one of Shapiro\u2019s favorite natural prebiotics. \u201cChicory root is extremely rich in inulin and great for digestion,\u201d she says. As this chicory root comes in a supplement gummy form, Shapiro also suggests pairing it \u201cwith a diet rich in colorful produce, healthy fats, and lean proteins to promote overall gut and metabolic health.\u201d Hilma also gets major brownie points for transparency with rigorous testing and high standards. \u201cWith any supplement, I recommend looking for something high quality, third-party tested, that offers clear disclosure of sourcing, as well as purity,\u201d says Feller.Key Ingredients: Chicory root fiberCFU Count: N\/AForm: GummyServing Size: 3 gummiesNumber of Servings: 20Why We Love It: What you\u2019ll find in this plant-powered, adaptogenic prebiotic capsule? A special gut-nourishing blend of fermented L-glutamine, organic aloe vera<\/a>, rhodiola, and a proprietary synbiotic blend that features organic reishi mushroom, a functional mushroom<\/a> that contains a variety of carbohydrates such as chitin and beta-glucans, making it an excellent source of prebiotics. \u201cResearch shows prebiotics can improve digestion and bowel regularity, support immune function, enhance nutrient absorption (especially minerals like calcium), and potentially improve mood and stress resilience through the gut-brain connection,\u201d says Shapiro. What you won\u2019t find? Gluten, nuts, sugar, dairy, GMOs, and artificial colors, sweeteners, or preservatives, which means it\u2019s a great choice for those with dietary restrictions.Key Ingredients: Fermented L-glutamine, organic aloe vera, American ginseng, and beta-glucans from reishi mushroomsCFU Count: 1.2 billionForm: CapsuleServing Size: 4 capsulesNumber of Servings: 20Everything You Need to Know:AccordionItemContainerButton<\/p>\n

While probiotics are live bacteria that live in your gut, prebiotics<\/a> aren\u2019t living organisms. \u201cPrebiotics are carbohydrates that move in the digestive system undigested and act as nourishment for the good bacteria (probiotics) that live in the digestive tract,\u201d says Feller. \u201cPrebiotics ferment further down in the colon and create short-chain fatty acids and stimulate the immune system.\u201d<\/p>\n

We get prebiotics mostly through the high fiber, non-digestible parts of plants. \u201cFood sources of prebiotics also contain vitamins and trace minerals that support whole body health,\u201d adds Feller.<\/p>\n

Feller\u2019s Favorite Prebiotics:<\/p>\n

Dandelion greens: \u201cThese have been a favorite of mine for a long time\u2014in fact, both of my cookbooks have recipes for them,\u201d says Feller. \u201cThey are a slightly bitter green that contains prebiotic fiber along with vitamin K and C.\u201dCassava: \u201cThe base for one of my favorite desserts, pone, cassava contains prebiotic fiber as well as vitamin C and potassium,\u201d says Feller. \u201cIt can be boiled, baked, fried, grated, turned into flour, then seasoned based on personal preference.\u201dJerusalem artichoke: \u201cThis is delicious whether it\u2019s roasted with root veggies and herbs or boiled into a soup or stew,\u201d says Feller. \u201cIt has a mild flavor and is a good source of inulin, potassium and iron.\u201d<\/p>\n

Shapiro\u2019s Favorite Prebiotics:<\/p>\n

Chicory root: \u201cExtremely rich in inulin, chicory root is easy to add to your diet via coffee substitutes, healthy snack items, or blended into smoothies,\u201d says Shapiro. \u201cIt\u2019s great for digestion.\u201dGreen bananas or banana flour: \u201cA source of resistant starch that feeds healthy gut bacteria without spiking blood sugar, green bananas or banana flour is quite versatile and helpful for weight management, too,\u201d says Shapiro.Oats: \u201cOats contain beta-glucan, a prebiotic fiber that supports gut health and heart health,\u201d says Shapiro. \u201cThey\u2019re versatile so they can be sweet or savory, affordable, and an easy \u2018on the go\u2019 option.\u201d<\/p>\n

Is it better to take a prebiotic or a probiotic?<\/p>\n

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Prebiotics and probiotics serve different purposes so ultimately it depends on what issue you\u2019re looking to resolve. \u201cPrebiotics feed your existing healthy bacteria,\u201d explains Shapiro. \u201cProbiotics are live bacteria you introduce to your gut.\u201d Both Shapiro and Feller agree, a food-first approach, with plenty of prebiotic-rich foods like chicory root, green bananas, oats, cassava, and more, creates the best foundation and microbiome environment. \u201cProbiotics can be helpful in specific situations, such as after antibiotics<\/a> or for certain digestive concerns, but prebiotics keep the whole system running smoothly long term,\u201d adds Shapiro.<\/p>\n

What are the signs you need prebiotics?<\/p>\n

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There\u2019s a few signs that you may need to call in reinforcements to support your gut bacteria. \u201cIrregular digestion (like constipation or bloating), frequent illness, low energy, and even changes in skin health are common tells,\u201d says Shapiro. \u201cIf your diet is low in fiber (which is true for most Americans) or made up of a high percentage of processed foods, that\u2019s also a sign to add more prebiotic-rich options.\u201d<\/p>\n

Who should not take prebiotics?<\/p>\n

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As with anything, you should work with a healthcare professional before beginning new supplements\u2014which is true for high-prebiotic foods or supplements too. \u201cIf you have certain digestive conditions\u2014like small intestinal bacterial overgrowth (SIBO) or are following a low-FODMAP diet for IBS\u2014some prebiotics can worsen symptoms,\u201d says Shapiro.<\/p>\n

She also notes it\u2019s also really important to \u201cgo slow\u201d when adding prebiotic foods or supplements into your routine as it will take time for your body to adjust to the increase in fiber. \u201cYou should increase your water intake when increasing your fiber intake to allow it to work its \u2018magic\u2019 and not worsen symptoms.\u201d<\/p>\n

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