What to Know About Prebiotics
Lindsay Knake
| 3 min read
Lindsay Knake is a brand journalist for Blue Cross B...
Medically reviewed by Shanthi Appelö
Prebiotics are everywhere, from sodas to supplements. They are part of a larger health trend of gut health and supporting a healthy microbiome.
With chatter on social media and all the products on the market, let’s talk about what are prebiotics are, how they are related to probiotics and where you can get them.
Prebiotics vs. probiotics
Human gastrointestinal tracts contain about 100 trillion bacteria and other microorganisms, according to Harvard Health. Probiotics are live bacteria and yeasts that help keep your microbiome healthy by aiding in digestion and nutrient absorption. They also increase production of vitamins and minerals such as vitamin K, B12, B5 and biotin. You can find probiotics in fermented foods such as yogurt, kefir, pickled vegetables, sauerkraut and kimchi.
Prebiotics are food sources for probiotics, according to the Cleveland Clinic. The microorganisms metabolize this food source and produce short-chain fatty acids, which provide benefits such as:
- Regulating bowel movements
- Improving immune function
- Improving anti-inflammatory response
- Absorbing calcium and phosphorus to improve bone density
- Increasing production of good bacteria and decreasing bad bacteria
- Producing neurotransmitters that help your mood
What are prebiotic foods?
Prebiotics are carbohydrates your body can’t fully digest, which is how they get into your lower digestive tract to feed the probiotics. The three most common prebiotics are found in kinds of prebiotics: resistant starches, inulin and pectin. You’ll find prebiotics in many fruits, vegetables, legumes and whole grains such as:
- Apples
- Asparagus
- Bananas
- Beans
- Chia seeds
- Flaxseed
- Garlic
- Green vegetables
- Oats
- Onions
- Peas
- Raspberries
- Tomatoes
- Wheat
Adding these foods to oatmeal, sandwiches, salads and snacks are a great way to get the recommended 28 grams of fiber for a 2,000 calorie per day diet. For example, a bowl of yogurt, berries and chia seeds can help you get both prebiotics and probiotics in a meal.
Because these foods are high in fiber and ferment during digestion, that can cause bloating and gas. If you add in more prebiotic foods, introduce them to your meals slowly. Chew your food well and eat slowly to help your body digest them.
Should I take a prebiotic supplement?
Prebiotics, like probiotics, are also available through supplements or sodas. Supplements are not regulated by the U.S. Food and Drug Administration and may not contain the contents on the label or have enough prebiotics to make a difference.
Getting prebiotics through food is best, but it’s not always possible. For example, people with irritable bowel syndrome may not be able to eat some of the foods that are good sources of prebiotics because of the way these foods ferment during digestion.
If you need to take supplements, look for products approved by the United States Pharmacopeia (USP) or National Science Foundation (NSF), which means they are tested and certified by an independent third party. Talk to your primary care provider before taking any supplements.
Eating vegetables, fruits, legumes and grains will help your microbiome and support your overall long-term health. Along with getting enough sleep and exercise, living a healthy lifestyle can help prevent chronic conditions and keep health care costs lower.
Image: Getty Images
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Medically Reviewed by: Dr. William Beecroft, M.D.