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Ultimately, prebiotics can be a potent addition to anyone’s diet, potentially correcting digestive health issues you may not have even known you had. The best prebiotics can yield a range of positive health outcomes, affecting everything from your skin to your athletic performance. Consider our recommendations as you seek the prebiotic supplement that is the best for you. FAQs About Prebiotics Transparent Labs is a popular supplement brand that's known for producing high-quality products, and their Prebiotic Greens powder is no exception. Made with four different prebiotic fiber ingredients and two of the most powerful algae in the world, spirulina, and chlorella, this supplement aims to deliver a plethora of vitamins, minerals, protein, antioxidants, and other powerful plant compounds—all while feeding the beneficial bacteria in your gut. Although prebiotics are often confused with probiotics, they are not the same. Probiotics are live microorganisms found in your gut, certain foods, and supplements that benefit health when taken in certain amounts. A 2019 review of 33 studies found that treatment with the prebiotics called Inulin-type fructans (ITF) significantly reduced fasting blood sugar, a long-term blood sugar control marker called glycosylated hemoglobin (HbA1c), and fasting insulin levels ( 14).
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Experts suggest that if you want to take prebiotics, a daily dose of 2.5–10 grams is the minimum required for a meaningful effect on your health.However, a 2021 review found limited evidence that treatment with prebiotics — or prebiotics mixed with probiotics (synbiotics) — is helpful for treating IBS and that the quality of existing studies is low ( 12). Parker EA, Roy T, D'Adamo CR, Wieland LS. Probiotics and gastrointestinal conditions: an overview of evidence from the Cochrane Collaboration. Nutrition. 2018 Jan;45:125–34.e11. doi:10.1016/j.nut.2017.06.024 Markowiak P, Śliżewska K. Effects of probiotics, prebiotics, and synbiotics on human health. Nutrients. 2017 Sep;9(9):1021. doi:10.3390/nu9091021 The best prebiotics will contain no gluten, sugars, dairy, soy, allergens, GMOs, or other artificial ingredients. The goal of taking a good prebiotic is to improve your health and lower your inflammation, not to worsen your health. CFUs Eating a diet rich in prebiotics and taking prebiotic supplements may benefit certain aspects of metabolic health, including blood sugar, cholesterol, and triglyceride levels.
Prebiotics: Benefits, Side Effects, Dosage, and Interactions
May help reduce body fat. A 2021 review that included 27 studies concluded that synbiotics, or the combination of probiotics and prebiotics, may aid in weight loss and fat loss in people with overweight or obesity ( 21). Gut microbiota” refers to the trillions of microorganisms that live in your gastrointestinal (GI) tract and make up your gut microbiome. Your large intestine is home to the majority of these microorganisms ( 1).May reduce appetite and cravings. Some studies have found that supplementing with prebiotics like galacto-oligosaccharides and oligofructose-enriched inulin may reduce appetite and cravings for specific foods, like sugary foods ( 19, 20).
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A small 2021 randomized, double-blind crossover trial including 29 people with type 2 diabetes found that treatment with 16 grams of ITF daily for 6 weeks had no effect on fasting or post-meal blood sugar levels compared with a control treatment ( 16). It’s worth noting that prebiotics occur in a number of foods, not just supplements. Some people are able to get the prebiotics they need simply from a sound diet, but even those of us who exercise smart nutrition may benefit from a more targeted selection of prebiotic strains.
Ingredients: Lactobacillus rhamnosus, Bifidobacterium animalis ssp. Lactis, prebiotic blend, tributyrin, hypermellose, gellan gum, coconut MCT oil, silica, cellulose Most prebiotic supplement manufacturers recommend taking a serving of prebiotics one or more times per day with a food or beverage.
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Although prebiotics haven’t been associated with dangerous side effects, it doesn’t mean they’re the right choice for everyone. While some people may have no side effects after they take prebiotics, some may experience significant bloating and GI discomfort. If you’re trying out a new prebiotic supplement, it’s important to read instructions and use the prebiotic as recommended to avoid potential side effects. So, most experts, including the American College of Gastroenterology, don’t recommend prebiotics as a treatment for IBS. They carry out functions that are essential to overall health, including nutrient metabolism and regulation of the immune system ( 2). The fermentation of prebiotics produces short-chain fatty acids (SCFAs), including acetate, propionate, and butyrate. They play important roles in gut and metabolic health.These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. References And of course, we’ll note again that there’s no gluten, dairy, or added sugar of any kind in this supplement, making it well-suited for athletes who are constantly thinking about their diets. Also be aware that this supplement includes some of the world’s most-studied strains of microbiome bacteria, making it a pretty safe option for anyone who simply wants a good, steady season. Best For
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