What are prebiotics? Experts explain benefits and best supplements for gut health

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Gut health seems to be the new hot debate in the health and wellness world, and prebiotics and probiotics are right at the center of the conversation.

Despite the rising popularity of these supplements, many people are still uncertain what the difference is between prebiotics and probiotics , where you can find them, and what benefits they bring to your overall health.

To help extricate the somewhat bewildering subject, the Post consulted Holistic Nutritionist Katelyn Bedford. Bedford earned her degree in human nutrition from Purdue University and specializes in weight management. Gut health is at the forefront of her health coaching service, Wellness the Right Way .

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According to Healthline , probiotics are natural microorganisms that can aid in digestive processes and prebiotics are the food that helps stimulate the growth of that bacteria. Put simply, Bedford explained that “prebiotics are the fuel for probiotics to thrive” and the two work together to regulate bowel movements, aid in the absorption of calcium, provide immune support, improve immune system functions, and enhance the body’s anti-inflammatory response, among many other benefits.

While there are some prebiotic supplements available, prebiotics are found in many forms — from whole foods to soda drinks, powders, gummies, and more. Below, find Bedford’s recommendations and analyses on top brands including OLIPOP Prebiotic Soda Pop to Four Sigmatic Organic Greens Powde r , OLLY Probiotic + Prebiotic Gummy, and Horbäach Prebiotic supplement.

For more health recommendations along your wellness journey, browse our roundups on the top personalized vitamin brands , collagen powders , and more expert-backed guides, or jump down to our interview with Bedford for answers to all your prebiotic-related questions.

Pros:

• The drink incorporates a variety of prebiotic-dense ingredients
• Very low-calorie
• Variety of sweet and tangy flavors

Cons:

• Some mention boxes were dented with shipping

Form: Liquid

Millions of people go to Olipop for their prebiotics, and Bedford has explained it’s worth the hype. “Olipop is a Prebiotic soda that offers a diverse take on traditional soda,” shared Bedford.

“The ingredient label offers 2 grams of added sugar, 9 grams of dietary fiber, and only 35 calories.” She added that Ollipop combines a variety of prebiotic-dense foods, including Chicory Root Inulin, Jerusalem Artichoke Inulin, Marshmallow Root, and Nopal Cactus.”My personal favorite flavor is the Classic Root Beer.”

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Pros:

• Probiotics and prebiotics included
• The blends of veggies provide additional nutritional benefits on top of gut health
• Each scoop contains wild-harvested, organic Chaga for immune-supporting effects

Cons:

• Some mixed reviews on flavor (but can be mixed into smoothies)

Form: Powder

This USDA Organic, Caffeine Free, Plant-Based, and Gluten-Free product appeals to different categories of people looking to improve gut health. As a nutritionist, Bedford also loves that there is no added sugar.

“Green juices and green powders have been all of the rage lately. If you have been in the market for a green powder that offers benefits to your Gastrointestinal system, listen up,” exclaimed Bedford. “Happy Gut Super Powder is a green powder that offers a unique set of benefits. The combination of superfoods, live probiotics, and prebiotics makes this product stand out on the shelf.”

Pros:

• Plant protein in addition to prebiotic ingredients with 10 grams of fiber
• Range of flavors available
• Soft and smooth, easy-to-chew, texture

Cons:

• High in carbs, per some reviews

Form: Food

Aloha bars are a staple in Bedford’s pantry— and it’s not just the protein intake. “For those looking to invest in a functional protein bar, I have one for you,” she noted. “Aloha bars are protein bars powered by plant protein, 14 grams to be exact. They also contain tapioca fiber packed with prebiotics. This brand offers a wide variety of flavors.” She also mentioned that these bars are Organic, Non-GMO, Vegan, Gluten Free, Dairy Free, Soy Free, and Stevia Free.

Pros:

• Positive reviews for texture and flavor
• Combination of probiotics and prebiotics
• Over 20,000 Amazon reviews

Cons:

• Only one flavor is available

Form: gummies

“Olly Probiotic and Prebiotic supplement is a product for everyone,” explained Bedford, who offered this chewable gummy as an alternative to supplements and snacks. “This easy-to-take gummy helps control the digestive system micro-anatomy and promotes healthy bowel movements. The product is also marketed as gluten-free.”

Pros:

• Only 70 calories per serving
• 1200 mg of Omega-3
• Loaded with prebiotic fiber
• Positive reviews from adults and children

Cons:

• Mixed reviews on the texture
• Some people mentioned excessive packaging

Form: Food

Mamma Chia has all the necessary components for constipation support. Thousands of Amazon reviewers love the taste and texture squeezes, and Bedford also gives her stamp of approval from a health perspective. “Mamma Chia Snack packs are perfect for on-the-go snacking. This prebiotic smoothie pouch is filled with Omega 3s, Potassium, and Calcium,” she shared. “The active ingredient promoting prebiotics is Organic Jerusalem Artichoke.”

Pros:

• No gritty texture
• Includes a balanced combo of prebiotic ingredients
• Unflavored so it easily mixes into drinks
• No sugar, no psyllium, and no artificial colors or sweeteners

Cons:

• Formula blends better with hot water

Form: powder

Those looking for something that helps with hunger control and is backed by science may opt for Garden of Life, a blend that contains Acacia, Orange Peel, Baobab Fruit, Apple Peel, and Cranberry Fruit. “Garden of Life Organic Prebiotic Fiber is a product formulated by Dr. Perlmutter, a Board-Certified Neurologist,” said Bedford. “This product offers 6 grams of prebiotic fiber. It is also marketed as gluten-free and free of harmful food fillers.”

Pros:

• Then formula is gluten-free and non-GMO, made with no artificial flavor, sweetener, or preservative
• Quick-release capsules
• 1,000 mg of Organic Inulin Prebiotic per serving

Cons:

• Pills are harder for some people to swallow

Form: Capsule

Prebiotic supplements can be expensive, but Horbäach’s formula is a wonderful budget-friendly option.”Horbäach Prebiotic supplement that is very straightforward,” noted Bedford. “If you are in the market for simple supplementation this is for you. The 1000mg of active prebiotics makes this product simple and effective.”

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Probiotics and prebiotics are essential microorganisms with distinct roles in our bodies. Bedford has explained that it’s important to understand the difference between the two, so that they can be used correctly.

“Prebiotics are indigestible fibers that serve as food for probiotics; helping them thrive,” she shared. Many are found in fruits, vegetables, and high-fiber grains, including lesser-known superfoods like Jerusalem Artichoke and Chicory Root. Prebiotics come in many forms as well; whole foods, snacks, powders, drinks, gummies, and pills.

She clarified that probiotics are live microorganisms, such as bacteria and yeasts, which are most frequently sold as supplements and powders.

“In contrast, probiotics are live microorganisms that persist in the gut and offer health benefits. Essentially, prebiotics provide the necessary nourishment for probiotics to flourish, enhancing their effectiveness and function within the body.”

Prebiotics have many health benefits, which makes them an attractive additive for people with a variety of goals and individual needs.

“Prebiotics are such a useful tool for people looking to improve their gut health,” shared Bedford. “Harvard Health professionals suggest that most people with constipation will immensely benefit from prebiotics.”

“While prebiotics provide significant benefits for many individuals, some people should exercise caution,” she advised. “Medical professionals often recommend avoiding prebiotics if you have irritable bowel syndrome (IBS) or other conditions characterized by frequent diarrhea.”

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“While prebiotics are a type of fiber that offers support to probiotics, there are things to look for on product labels. It is important to select products that reduce the amount of added sugar, offer whole ingredients, and have an increased amount of fiber,” explained Bedford.

Bedford suggests that people incorporating prebiotics into their routine should be mindful of the timing.

“The human body follows a circadian rhythm, which means our microorganisms are more active during the daytime,” she explained.

According to Bedford, most people recommend taking prebiotics in the morning or during the day, to maximize the benefits and avoid issues related to inactive microorganisms.

The best prebiotics for you will depend on your specific health goals, as well as what form and flavor you prefer, in addition to whether you have any specific allergies.

Some of the most popular options include OLIPOP Prebiotic Soda Pop, Four Sigmatic Organic Greens Powder, OLLY Probiotic + Prebiotic Gummy, and Horbäach Prebiotic supplement.

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