Gut health impacts many vital functions in the body, from digestion and mood, to behavior and cognitive function. While we mostly associate probiotics with a balanced microbiome, the best prebiotics, whether natural or in supplemental form, can keep everything running smoothly. “Think of prebiotics as fertilizer that helps your gut microbiome thrive,” explains registered dietician and founder of Real Nutrition Amy Shapiro MS, RD. “Prebiotics are a type of dietary fiber that act as fuel for the beneficial bacteria living in your gut. They do not get digested by the body so they’re able to reach the colon, where they nourish healthy bacteria and promote balance.”
You can get an adequate dose of prebiotics naturally, through well-balanced nutrition that includes plant-based foods, says Brooklyn-based nutritionist and registered dietician Maya Feller, MS, RD, CDN. “Garlic, Jerusalem artichokes, dandelion greens, cassava, onions, leeks, asparagus, oats, apples, legumes, beans, and chicory root, are naturally rich in prebiotics,” she says. However, modern day nutrition habits mean you’re likely lacking in that department. “Most people in the U.S. don’t consume sufficient amounts of fiber, simply because vegetable, fruit, and whole grain intake is low across all demographics,” adds Feller.
There’s a lot of information to sift through when it comes to the best prebiotics so we asked two registered dieticians for their expert tips to find the best prebiotics to supercharge your gut health.
Vogue’s Favorite Prebiotics:
In This Article:
- Why We Love It: Pre-, pro-, and postbiotics work harmoniously to keep our systems in check (essentially prebiotics feed probiotics, which then turn into postbiotics) and a single capsule of Ritual’s Synbiotic+ contains the big thee. It’s the definition of small but mighty: it packs prebiotic PreforPro, postbiotic Tributyrin, and two probiotic strains of live bacteria (LGG and BB-12) in just one dose, making it a favorite of Shapiro’s for comprehensive, full-spectrum gut support: “Pairing prebiotics with probiotics gives you a synbiotic effect which means you’re introducing beneficial bacteria (probiotics) and giving them the food or fuel they need to thrive (prebiotics) at the same time,” she says. “Pairing the two together will help the probiotics colonize, which is especially important in individuals who do not eat enough fiber (and that is about 90% of adults).”
- Key Ingredients: PreforPro,Lactobacillus rhamnosus (LGG), Bifidobacterium animalis ssp. lactis (BB-12), and tributyrin
- CFU Count: 11 billion
- Form: Capsule
- Serving Size: 1 capsule
- Number of Servings: 30
- Why We Love It: Our gut microflora contains trillions of living microorganisms that are uniquely customized to support our bodies. The key to keeping the wildly complex ecosystem balanced and happy? Diversity. “Prebiotic-rich foods help nourish the good bacteria in your gut, which helps them thrive, and fosters a healthier, more balanced microbiome,” says Feller. You can also support any nutritional gaps in your diet with a supplement, like this one from Seed, which is an uber popular multi-strain synbiotic formula. “Synbiotics are great because they pair probiotics with prebiotics in one easy formula,” says Shapiro. “It increases the likelihood of colonization and boosts health benefits in your gut overall.”
- Key Ingredients: Probiotic blend, polyphenolic precursors (prebiotics)
- CFU Count: 53.6 billion AFU
- Form: Capsule
- Serving Size: 2 capsules
- Number of Servings: 30
- Why We Love It: Chances are you’ve heard about the amazing benefits of fiber—and how we should all be getting more of it. Made with organic African baobab, a rich source of prebiotic fiber, as well as vitamin C and probiotics, this powder dissolves into a glass of water and comes in delicious flavors like Florida Orange, Tropical Mango, and White Peach. “Prebiotic fibers help to stimulate the immune system and maintain a balance of beneficial bacteria in the gut,” says Feller. However, not all fiber is considered prebiotic fiber. “Prebiotic fibers are the types that selectively feed beneficial bacteria, like inulin, FOS (fructooligosaccharides), and GOS (galactooligosaccharides),” says Shapiro. “Non-prebiotic fibers still have benefits like improving regularity, supporting satiety, and balancing blood sugar, but they may not directly nourish gut bacteria.”
- Key Ingredients: Wild organic African baobab, vitamin C, turmeric
- CFU Count: 5 billion
- Form: Powder
- Serving Size: 1 packet
- Number of Servings: 30
- Why We Love It: It turns out there’s a lot your body can accomplish while you’re asleep and this powder is packed with prebiotics, magnesium, and digestive enzymes to work its magic overnight, so you wake up feeling refreshed—even if you aren’t a morning person. “The prebiotics feed healthy gut bacteria, the magnesium helps relax the GI tract and promote regularity, and digestive enzymes support efficient nutrient breakdown and absorption,” says Shapiro. “When taken together, they can help you wake up feeling less bloated and more balanced.”
- Key Ingredients: Psyllium husk, inulin, oat fiber, and flaxseed powder
- CFU Count: N/A
- Form: Powder
- Serving Size: 1 scoop
- Number of Servings: 30
- Why We Love It: Not only is this lemonade incredibly refreshing, it’s also packed with gut-friendly ingredients like psyllium husk fiber, magnesium, and electrolytes. “Psyllium husk is a soluble fiber superstar and my personal favorite,” says Shapiro, who especially loves that it’s a no-frills fiber option that’s easy to add to your diet in a powder or capsule form. “It absorbs water and forms a gel-like texture, helping regulate bowel movements, support cholesterol management, and aid in blood sugar control.” According to Shapiro, it’s also gentle, effective, and well-tolerated when introduced gradually. “It also doesn’t contain the calories, fat, or nutrients that come along with similar substitutes like flax or chia,” she adds. Simply sprinkle two teaspoons of the powder into water and enjoy all the benefits to come.
- Key Ingredients: Psyllium husk fiber, magnesium, electrolytes
- CFU Count: N/A
- Form: Powder
- Serving Size: 2 teaspoons
- Number of Servings: 30
- Why We Love It: The star ingredient in this plant-based prebiotic gummy is chicory root fiber—one of Shapiro’s favorite natural prebiotics. “Chicory root is extremely rich in inulin and great for digestion,” she says. As this chicory root comes in a supplement gummy form, Shapiro also suggests pairing it “with a diet rich in colorful produce, healthy fats, and lean proteins to promote overall gut and metabolic health.” Hilma also gets major brownie points for transparency with rigorous testing and high standards. “With any supplement, I recommend looking for something high quality, third-party tested, that offers clear disclosure of sourcing, as well as purity,” says Feller.
- Key Ingredients: Chicory root fiber
- CFU Count: N/A
- Form: Gummy
- Serving Size: 3 gummies
- Number of Servings: 20
- Why We Love It: What you’ll find in this plant-powered, adaptogenic prebiotic capsule? A special gut-nourishing blend of fermented L-glutamine, organic aloe vera, rhodiola, and a proprietary synbiotic blend that features organic reishi mushroom, a functional mushroom that contains a variety of carbohydrates such as chitin and beta-glucans, making it an excellent source of prebiotics. “Research shows prebiotics can improve digestion and bowel regularity, support immune function, enhance nutrient absorption (especially minerals like calcium), and potentially improve mood and stress resilience through the gut-brain connection,” says Shapiro. What you won’t find? Gluten, nuts, sugar, dairy, GMOs, and artificial colors, sweeteners, or preservatives, which means it’s a great choice for those with dietary restrictions.
- Key Ingredients: Fermented L-glutamine, organic aloe vera, American ginseng, and beta-glucans from reishi mushrooms
- CFU Count: 1.2 billion
- Form: Capsule
- Serving Size: 4 capsules
- Number of Servings: 20
Everything You Need to Know:
While probiotics are live bacteria that live in your gut, prebiotics aren’t living organisms. “Prebiotics are carbohydrates that move in the digestive system undigested and act as nourishment for the good bacteria (probiotics) that live in the digestive tract,” says Feller. “Prebiotics ferment further down in the colon and create short-chain fatty acids and stimulate the immune system.”
We get prebiotics mostly through the high fiber, non-digestible parts of plants. “Food sources of prebiotics also contain vitamins and trace minerals that support whole body health,” adds Feller.
Feller’s Favorite Prebiotics:
- Dandelion greens: “These have been a favorite of mine for a long time—in fact, both of my cookbooks have recipes for them,” says Feller. “They are a slightly bitter green that contains prebiotic fiber along with vitamin K and C.”
- Cassava: “The base for one of my favorite desserts, pone, cassava contains prebiotic fiber as well as vitamin C and potassium,” says Feller. “It can be boiled, baked, fried, grated, turned into flour, then seasoned based on personal preference.”
- Jerusalem artichoke: “This is delicious whether it’s roasted with root veggies and herbs or boiled into a soup or stew,” says Feller. “It has a mild flavor and is a good source of inulin, potassium and iron.”
Shapiro’s Favorite Prebiotics:
- Chicory root: “Extremely rich in inulin, chicory root is easy to add to your diet via coffee substitutes, healthy snack items, or blended into smoothies,” says Shapiro. “It’s great for digestion.”
- Green bananas or banana flour: “A source of resistant starch that feeds healthy gut bacteria without spiking blood sugar, green bananas or banana flour is quite versatile and helpful for weight management, too,” says Shapiro.
- Oats: “Oats contain beta-glucan, a prebiotic fiber that supports gut health and heart health,” says Shapiro. “They’re versatile so they can be sweet or savory, affordable, and an easy ‘on the go’ option.”
Is it better to take a prebiotic or a probiotic?
Prebiotics and probiotics serve different purposes so ultimately it depends on what issue you’re looking to resolve. “Prebiotics feed your existing healthy bacteria,” explains Shapiro. “Probiotics are live bacteria you introduce to your gut.” Both Shapiro and Feller agree, a food-first approach, with plenty of prebiotic-rich foods like chicory root, green bananas, oats, cassava, and more, creates the best foundation and microbiome environment. “Probiotics can be helpful in specific situations, such as after antibiotics or for certain digestive concerns, but prebiotics keep the whole system running smoothly long term,” adds Shapiro.
What are the signs you need prebiotics?
There’s a few signs that you may need to call in reinforcements to support your gut bacteria. “Irregular digestion (like constipation or bloating), frequent illness, low energy, and even changes in skin health are common tells,” says Shapiro. “If your diet is low in fiber (which is true for most Americans) or made up of a high percentage of processed foods, that’s also a sign to add more prebiotic-rich options.”
Who should not take prebiotics?
As with anything, you should work with a healthcare professional before beginning new supplements—which is true for high-prebiotic foods or supplements too. “If you have certain digestive conditions—like small intestinal bacterial overgrowth (SIBO) or are following a low-FODMAP diet for IBS—some prebiotics can worsen symptoms,” says Shapiro.
She also notes it’s also really important to “go slow” when adding prebiotic foods or supplements into your routine as it will take time for your body to adjust to the increase in fiber. “You should increase your water intake when increasing your fiber intake to allow it to work its ‘magic’ and not worsen symptoms.”
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