Best Prebiotics Supplements

If you're not meeting your health goals despite eating better and exercising more, the answer could lie in your gut health. Your gut contains billions of micro-organisms that make up the microbiome and are responsible for immune function, digestive health, mood, and even weight loss. Many people make the mistake of thinking a probiotic is the answer to a healthy gut, but there are important steps to take before that - ensuring that you've got an adequate intake of prebiotics to support the billions of microorganisms.

Prebiotics vs. Probiotics: What’s the Difference?

Before buying any supplements, read this first: Prebiotics and probiotics are different. While many people muddle them up or even lump them in the same category, they're fundamentally different. Probiotics are the living microorganisms that live in your gut. An example that you may have heard of is Lactobacillus and Bifidobacterium. They're common in many foods but particularly abundant in fermented foods.  Prebiotics are the insoluble plant fibers needed to feed them they consist of polysaccharides and inulin. Insoluble fiber is difficult for the digestive system to break down and it ferments in the large intestine to provide nutrients for your gut bacteria. It also adds bulk to your poop, which helps with constipation.

Probiotics and prebiotics are needed in tandem, not in isolation. Think of prebiotics as fertilizer for your probiotic crop.

Prebiotics Types

Unlike probiotics, there are not many types of prebiotics. They might be named differently, but it all comes back to insoluble fiber. When you're looking at ingredients on a supplement, look for words like inulin and different types of polysaccharides such as fructo-oligosaccharides, galacto-oligosaccharides, mannan-oligosaccharides, and polydextrose. If this sounds a bit much, look for words with the tail "saccharides" which means sugar, and the front of the word should contain "fructo", "poly", or "galacto" these are complex sugar chains.

Recommended Dosage of Prebiotic

It's recommended that the average adult consume 3 - 5g of prebiotic daily. If your diet is limited or lacking in fiber, check that your supplement provides a suitable amount of prebiotic fiber. If you're already eating a diet rich in whole grains, fresh fruit and vegetables, you can go for a lower dose. Remember, more is not always better and you can run the risk of irritating your gut with too much fiber. Plus you're literally flushing your money down the toilet.  

Quality of Probiotics

Try as far as possible to support companies that support the planet. Are the ingredients sustainably sources? Are they non-GMO? Is there a complete quality control process? Quality matters because when you buy a cheaper product, it is often loaded with lower quality and less useful ingredients. 

Ingredients of Probiotic Supplements

Look for the ingredients and their composition. Try to buy those that have 100% natural sources and that are certified non-GMO. Remember, you're supporting natural, living organisms within your body, so try to research your products and ensure that there's nothing that could irritate your body or harm your overall health, such as artificial colorants, flavorings, additives, preservatives, etc. 

Brand

Select a brand with a good reputation. Read the reviews and check the rating of the product when shopping online. Be mindful of social media influencers who make big promises about a product when they might be earning a commission through sales. The consumer is your best source of information, so read purchaser comments to get a sense of what the product is really like. 

Product Certifications

Look out for the certifications and check the hygiene and safety measures of the brand and product. Make sure that the company has good practices in manufacturing. 

Natural Sources of Food with Prebiotics

While it's possible to get sufficient prebiotics from your daily diet, additional support from prebiotic supplements can help ensure you're giving your body what it needs to thrive. Here's a list of easily available foods you can include in your diet to improve your prebiotic intake.

Green Bananas

Bananas are good for athletes as they have potassium which is helpful for hydration. They also are a slow-release energy source. What's more, they contain lots of soluble and insoluble fiber to support your microbiome.

Spinach

Spinach is for you if you want prebiotics in your diet but not everyone has Popeye’s stomach. Spinach has sulfoquinovose which is a long-chain sugar molecule that feeds the bacteria in your gut. 

Jerusalem artichoke

To get fiber into your gut, Jerusalem artichoke is a good choice to try as it's not only delicious but also rich in inulin. The only challenge would be finding it in some stores and markets. 

Garlic

Garlic also has inulin and provides fiber for your gut bacteria. People find it tasty and use it in their daily food. But, it has a strong flavor too so some people prefer to avoid it. 

Dandelion

The weed that you want to get rid of on your pavement is dandelion but the leaves are very beneficial. Dandelion boasts a number of medicinal benefits and is very high in vitamins, antioxidants, minerals, and fiber. So next time you're pulling up those pests, think of adding the leaves to hot water as a tea, or including them in soups and salads. 

Konjac Root

It contains glucomannan fiber (40%), which is a mega-source of prebiotics. Besides supporting your microorganism colony, it helps you feel fuller for longer, which helps keep blood sugar levels stable. This is super handy if you're trying to lose weight and want to reduce the urge to snack. 

What Are the Benefits of Prebiotics?

Prebiotics promote a healthy gut. When you have a healthy gut, your immune system functions more effectively, which means you spend less time at the doctor or lying in bed. Your moods are better because you have more stable blood sugar. You feel better because of regular bowel movements so you can wave goodbye to feeling bloated, sluggish, and tired. The increased fiber in your digestive system also helps with feeling fuller for longer so you're less likely to snack, and can lower bad cholesterol in your blood. 

Below is a list of benefits of adequate prebiotics in your diet. 

• Lower Inflammation:

Using prebiotics can help in reducing the effects of chronic inflammation in the intestine.

• Strong Immune System:

Prebiotics assist the immune system to work better. It has the ability to change the expression of cytokinesis that alters the immune system.

• Improve Hormonal Balance:

Lack of prebiotics in the diet can affect your health badly which results in an imbalance of hormones. Even fertility hormones like FSH and LH are affected. 

• Weight Management:

The intake of prebiotics can directly assist in weight management and loss. It improves your gut problems and then it reduces cravings and your habit of eating snacks changes. You feel fuller after taking prebiotics. It regulates your appetite and increases your metabolism. This helps your body burn fat. 

• Lower Cardiovascular Problems:

Prebiotics can maintain your heart health. It regulates blood consumption. Thus, heart functioning improves.

Prebiotic Side Effects

Everything has some pros and some cons. We should look for those who have more pros than cons. Prebiotics have many benefits but can also have a few cons. They should be kept in mind before buying a prebiotic supplement. 

The prebiotic drawback is that it can be harmful to those who are fiber intolerant, like those with IBS, as it can increase the occurrence of cramps, flatulence, and diarrhea. A solution is to ingest prebiotic fiber in small doses throughout the day.