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Prebiotics
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Prebiotics
Prebiotics are types of fiber that feed your beneficial gut bacteria, helping them grow and thrive. They act as “fertilizer” for the microbiome, encouraging the production of short-chain fatty acids like butyrate, which support gut lining integrity and reduce inflammation.
Does it really work?
Yes. Clinical studies show prebiotics (like inulin, FOS, GOS, and resistant starch) can improve digestion, enhance mineral absorption, and promote a healthy gut microbiome. Some people with IBS may need to introduce them gradually, as they can cause gas and bloating if increased too quickly.
Can I get enough in real food?
Yes. Prebiotics are naturally found in onions, garlic, leeks, asparagus, bananas (especially green), oats, and legumes. Resistant starch from cooled potatoes, rice, and green plantains is another excellent source.
Do I need a supplement for everyday health?
Yes — but ideally from food first. Most people don’t get enough fiber, so focusing on prebiotic-rich foods is a powerful daily practice. Supplements can be helpful if your diet is lacking or you want targeted prebiotic support.