What Are Prebiotics? Benefits, Foods & Supplements
Gut health is everywhere these days—from probiotic sodas to microbiome testing kits. Yet while probiotics grab the headlines, another key player often flies under the radar: prebiotics.
Many of us —especially if you eat on the run or follow a lower carb diet —aren’t getting enough of this overlooked but essential nutrient. Think of your gut like a garden: probiotics are the seeds, and prebiotics are the fertilizer that help them grow. Without enough prebiotics, those beneficial bacteria can’t thrive. And research shows that 
prebiotics alone may support weight management, blood sugar control, cholesterol levels and much more.
In this post, we’ll break down what prebiotics are, why they matter, and how to get more of them into your diet. I think you’ll be hearing a lot more about them in the future.
What Are Prebiotics, Really?
Prebiotics are a specific type of non-digestible fiber that make their way to the colon, where they become fuel for your beneficial gut microbes. In order to be accurately classified as a prebiotic, they had to show health benefits in studies.
Not every kind of fiber counts as a prebiotic—and even within prebiotics, there are important differences. Newer research is showing other compounds such as polyphenols (found in extra virgin olive oil, spices, some fruits and veggies) may also influence the gut microbiome.
Here’s an added bonus: Prebiotics help your gut produce GLP-1, a critical hormone that supports appetite control, blood sugar balance, and metabolism—making them an important ally in helping you with your weight.
Potential Health Benefits of Prebiotics
Adding more prebiotic-rich foods to your day may offer a wide range of health benefits. We are only at the tip of the iceberg in what we know, but here’s what current research suggests:
Supports a Healthier Gut Microbiome
Prebiotics like inulin and fructooligosaccharides (FOS) may help increase beneficial bacteria such as Bifidobacteria and Lactobacilli, which are associated with improved gut health.
Enhances Short-Chain Fatty Acid (SCFA) Production
As prebiotics ferment in the colon, they produce SCFAs like butyrate and acetate, which nourish the gut lining, may reduce inflammation, and help regulate blood sugar
Improves Mineral Absorption
Inulin-type prebiotics have been shown to increase absorption of calcium and magnesium, potentially supporting bone density—especially in adolescents and postmenopausal women.
Supports Metabolic Health
Some studies suggest that prebiotics can improve insulin sensitivity, support blood sugar regulation, and improve lipid profiles.
Regulates Appetite
Prebiotics may stimulate the release of appetite-regulating hormones like GLP-1 and PYY, contributing to greater satiety and possibly supporting weight management.
Reduces Harmful Gut Byproducts
Prebiotics may help reduce byproducts like ammonia and p-cresol, which are linked to inflammation and disease risk.
Strengthens Immune Health and Gut Barrier Function
Emerging research suggests prebiotics help maintain gut barrier integrity and influence immune regulation through the gut-immune axis.
Common Prebiotic Rich Foods
The problem is that most of us don’t consume adequate amounts of prebiotics. The majority are found in fiber-rich foods and 95% of us don’t meet our fiber needs. The goal is not to load up on fiber supplements (hello bloating!), but rather to eat a wide variety of whole plant foods. Many of these are already pantry staples—you just might need to eat them more often, or in slightly different ways (like enjoying a slightly green banana instead of a ripe one or cooking and then chilling your potatoes!)
Vegetables Rich in Prebiotics
Garlic, onions (especially raw), leeks, asparagus, Jerusalem artichokes, dandelion greens, chicory root, mushrooms, jicama, cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
Tip: Many prebiotics are heat-sensitive, so try to enjoy some of these foods raw when possible, or use gentler cooking methods to preserve their benefits.
Fruits Rich in Prebiotics
Bananas (especially slightly green), apples (with the skin), berries, cherries, pomegranate
Whole Grains, Legumes & Seeds Rich in Prebiotics
Oats (especially steel-cut or rolled), barley, lentils, chickpeas, beans, flaxseeds, psyllium husk
Tip: Overnight oats, where you soak the oats vs cooking them increases the prebiotic content due to production of resistant starch.
Other Unique Sources
Green tea, cocoa, seaweed, konjac root (glucomannan), green banana flour extra-virgin olive oil
Tip: Cooking and cooling potatoes and rice can increase the prebiotic content due to the production of resistant starch.
Prebiotics in Packaged Foods: Helpful or Hype?
In addition to getting prebiotics naturally from foods, food manufacturers been jumping on this fiber/prebiotic trend and adding them to products. You may have seen more bars, drinks, and snacks advertising “prebiotic fiber” or “gut-friendly ingredients” on the label. While prebiotics added to food may be a promising trend, it’s important to know what you’re actually getting, how it compares to real food sources … and if your body can tolerate it!
Some commonly added prebiotic ingredients include inulin (chicory root fiber), acacia fiber, psyllium, soluble corn fiber, isomalto-oligosaccharides (IMOs), fructooligosaccharides (FOS), galactooligosaccharides (GOS), psyllium, and resistant starches like green banana flour or potato starch. Some of these ingredients can cause more gas and bloating than others.
These fibers can support your gut microbiome—but not everyone tolerates them the same way. If your diet is typically low in fiber, or if you have a sensitive gut, it’s best to introduce these slowly and pay attention to how your body responds.
I prefer my clients to get prebiotics from whole foods as many of the supplemented packaged foods are “ultra-processed” and may contain other not so great ingredients. While all foods can fit into a healthy diet (on occasion), at least look for products that are as minimally processed as possible.
Examples of products with added prebiotics:
Here are a few common foods/beverages I found that contain added prebiotics. I’m sure you’ll come across many others.
NuGo Fiber d’Lish: Includes a blend of whole rolled oats, wheat bran, kamut, psyllium, flax, millet, and chicory root fiber—plus dried fruits like plums and apples.
Think Bar: Containschicory root fiber along with a protein blend (soy, whey, calcium caseinate), brown rice syrup, glycerin, and palm oils.
Olipop: Combines chicory root inulin, Jerusalem artichoke inulin, and cassava fiber with botanicals, fruit juice concentrates, and stevia.
Wonder Pop: Contains inulin as well as other ingredients.
Halo Top: Includes inulin and soluble corn fiber, along with sugar, erythritol, stevia, and various emulsifiers and stabilizers.
Quest chips: Includes protein blend (milk protein isolate, whey protein isolate), vegetable oil (sunflower, canola, and/or soybean oil), psyllium husk, and soluble corn fiber, with flavorings and seasonings
What About Prebiotic Supplements?
Since it’s recommended to take a food first approach, do your best to incorporate foods rich in prebiotics. But if you find this difficult to do, you could consider a prebiotic supplement.
These supplements typically come in powder or capsule form and contain ingredients like inulin, fructooligosaccharides (FOS), galactooligosaccharides (GOS), acacia fiber, or partially hydrolyzed guar gum (PHGG). They work by feeding beneficial gut bacteria and promoting short-chain fatty acid production, just like food-based prebiotics.
That said, more isn’t always better. Some people experience bloating, gas, or discomfort—especially if they jump in with a full dose right away.
Client story: A client came to me with a sudden onset of bloating and gas that was keeping her up at night. After a little digging, we discovered the probiotic supplement she had just started also contained a high dose of inulin. While prebiotics like inulin can be helpful for many, they don’t agree with everyone. Once she stopped the supplement, her symptoms significantly improved.
If you’re considering a prebiotic supplement:
- Start low and slow (¼ to ½ dose at first)
- Choose brands with clear labeling and third-party testing
- Avoid unnecessary fillers, artificial sweeteners, or excessive additives
Always check with a qualified health provider—especially if you have IBS, SIBO, or another digestive condition.
FYI: you may be wondering how much prebiotics you need a day? Research trials typically use around 5 grams per day to see benefits. But we need more studies to show what types and amounts of prebiotics are needed to show health benefits, so stay tuned,
Side Effects of Prebiotics
Some people may experience side effects when increasing prebiotics—especially if they’re not used to eating much fiber, or if certain ingredients (like inulin or FOS) don’t agree with their system.
Common symptoms include:
- Gas
- Bloating
- Abdominal discomfort
- Changes in bowel movements
These effects are usually temporary as your gut adjusts. However, for individuals with IBS, SIBO, or other digestive conditions, certain prebiotics may worsen symptoms.
If you’re sensitive, start with small amounts and increase gradually—whether from food or supplements. You can also revisit the tips above for choosing gentler options and introducing new fibers slowly.
Final Thoughts
If you’ve been focusing solely on probiotics, it’s time to give prebiotics the attention they deserve. Without consuming adequate prebiotics, your probiotics won’t be able to its job. From fueling good gut bacteria to supporting hormones like GLP-1, prebiotics play a foundational role in your overall health.
The good news? You don’t need to overhaul your entire diet to get the benefits. Small, consistent change, like adding more plant-based fibers or experimenting with new prebiotic foods, can make a big difference over time.
And remember: everyone’s gut is unique. What works for one person may not work for another, and that’s okay.
If you’re not sure where to start or you’ve been struggling with digestive issues, weight loss, or insulin resistance, I’m here to help. Book a virtual session to get personalized support that fits your lifestyle and goals.
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MEET MARTHA
I especially love problem-solving, whether it’s helping women defeat issues plaguing them for years, helping a busy executive find practical ways to get heart healthy, or providing tips to help you reverse diabetes. That’s why I’m on a constant quest to expand my knowledge by staying on top of the latest research.
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