Prebiotic
Prebiotics are non-digestible dietary fibers and compounds that selectively nourish beneficial bacteria in the gut. Common forms include inulin, fructooligosaccharides (FOS), and galactooligosaccharides (GOS), found naturally in foods like chicory root, garlic, onions, and bananas. They are widely studied for their role in shaping microbiome composition and supporting digestive health.
Expert Evidence
13 references from 3 experts
8 references in 7 episodes from 2022–2025
Huberman generally recommends against prebiotic supplements for most people, though he acknowledges potential benefits for gut health when used synergistically with probiotics. He has made an exception for athletes, suggesting prebiotics may be appropriate for that population. No specific dosing guidance was discussed.
Benefits
Huberman has noted that prebiotics work synergistically with probiotics to improve gut health and that there are reasons to believe they could be beneficial.
Cautions
Huberman has repeatedly stated he does not recommend prebiotics for the general population, making an exception only for athletes.
“The best way to increase the diversity of the gut microbiome is by eating a wide variety of fermentable fiber types.”
Smoothie #2: Prebiotics, Phytochemicals, "Anti-Nutrients" & Hydrolyzed Collagen
11:043 references in 1 episode from 2016
Rhonda Patrick views prebiotics primarily as fermentable fibers that feed beneficial gut bacteria, emphasizing that eating a wide variety of vegetables and fruits is the best strategy to increase gut microbiome diversity. She focuses on food-based prebiotic sources rather than supplements. No evidence of personal prebiotic supplement use, no specific dosing guidance, no brand recommendations, and no cautions are discussed.
“Inulin is a type of fiber that helps slow down the absorption of glucose in the gut and helps stabilize your blood sugar. It also feeds your good gut bugs and helps with insulin sensitivity.”
BEST (and WORST) Vegetables to eat daily for Diabetics
2:402 references in 2 episodes
Gil Carvalho views prebiotics favorably for gut health and metabolic function. He highlights that prebiotics like oats and barley feed the microbiome to produce butyrate, and that inulin specifically helps stabilize blood sugar and improve insulin sensitivity. No personal use is mentioned, no dosing guidance is given, and no cautions are discussed.
Side Effects
- Gas and flatulence
- Bloating
- Abdominal cramping
- Loose stools at high doses
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