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Prebiotic

With meals

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.

Research Evidence
May improve metabolic markers including postprandial insulin response
Limited
Increases beneficial Bifidobacteria populations in the gut
Strong
Supports immune function through SCFA production
Moderate
Enhances calcium and magnesium absorption
Moderate
May reduce symptoms of anxiety and depression via gut-brain axis
Moderate
Improves bowel regularity and stool consistency
Strong
Source: Examine.com

Expert Evidence

5 references from 3 experts

“Prebiotics are foods that feed the microbiome and oats and barley are two examples that lead to the production of butyrate by our gut bugs.”

Eat THIS to Lower Inflammation (Don't Waste Your Time)

4:47

2 references in 2 episodes from 2026

2026
2025
2021
Safety & Cautions

Side Effects

  • Gas and flatulence
  • Bloating
  • Abdominal cramping
  • Loose stools at high doses
Prebiotics are generally well-tolerated at recommended doses, though individuals with irritable bowel syndrome (IBS) or FODMAP sensitivity may experience exacerbated symptoms. Those with small intestinal bacterial overgrowth (SIBO) should consult a healthcare provider before supplementing.
Pairs Well With
ProbioticsFiberVitamin D3Zinc