What Are Prebiotics?

Table of ContentsView AllTable of ContentsBenefitsSide EffectsDosagePrebiotic FoodsSupplements

Table of ContentsView All

View All

Table of Contents

Benefits

Side Effects

Dosage

Prebiotic Foods

Supplements

Prebioticsare specialized plant fibers that stimulate the growth of healthy bacteria in thedigestive tract. They mainly consist of fiber orcomplex carbohydratesthat your body cannot digest. You can find prebiotics in foods like garlic and asparagus, as well as prebiotic supplements.

By stimulating the growth of bacteria likeLactobacillusandBifidobacterium,prebiotics may help improve digestion, ease constipation, increase mineral absorption, regulate cholesterol, and strengthen the immune system.

Prebiotics differ fromprobiotics, which are foods or supplements that deliver healthy bacteria directly to your stomach and digestive tract.

This article offers an unbiased look at the potential health benefits of prebiotic foods and supplements, as well as the possible side effects and risks.

Health Benefits of Prebiotics

The two main prebiotics important to human health are:

There is some evidence that prebiotics may improve digestion, increase calcium absorption, enhance immune function, prevent allergic conditions, lower cholesterol, improve brain function, and even reduce therisk of colon cancer.

Evidence and Debate

Prebiotics for Digestive Disorders

Some researchers suggest that prebiotics may play a role in the treatment ofirritable bowel syndrome (IBS)andinflammatory bowel disease (IBD). Study results to date have been mixed.

A 2013 study reported that a higher intake of prebiotics can actually make IBS symptoms worse. This is because many prebiotics are high in carbohydrates known asFODMAPs(fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols). As these carbs break down and ferment, they can add to IBS symptoms such as gas, bloating, and abdominal pain.

Other studies have suggested that prebiotics may be safe and effective in preventingClostridioidesdifficile-associated diarrhea, which is commonly associated with antibiotic use or recent hospitalization.

Possible Prebiotic Side Effects

Most prebiotics can be safely consumed without side effects. If side effects do occur, they are generally mild and may include:

These side effects usually ease as your digestive system adapts to the change in the intestinal environment.

Many prebiotic supplements provide a dose of around four to five grams per day. If you take a prebiotic supplement, start slowly to see how your body reacts. If gas or bloating occurs, cut the dose in half.

What Is Synbiotic Therapy?Synbiotic therapy is the combined use of prebiotics and probiotics. Because probiotics are short-lived, prebiotics can help maintain probiotic levels in the gut.

What Is Synbiotic Therapy?

Synbiotic therapy is the combined use of prebiotics and probiotics. Because probiotics are short-lived, prebiotics can help maintain probiotic levels in the gut.

Foods are the best source of prebiotics as they provide good nutrition, including essential minerals, vitamins, and antioxidants.

Prebiotic foods include:

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Prebiotic Supplements

If you are thinking about taking a prebiotic supplement, check the label to ensure it contains fructan-oligosaccharides and/or galacto-oligosaccharides.

Before starting treatment, speak with your healthcare provider to ensure that it is safe for you based on your medical conditions and any drugs your take.

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7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Davani-Davari D, Negahdoripour M, Karimzadeh I.Prebiotics: definition, types, sources, mechanisms, and clinical applications.Foods.2019 Mar;8(3):92. doi:10.3390/foods8030092Parker 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.2017.06.024Whelan K.Mechanisms and effectiveness of prebiotics in modifying the gastrointestinal microbiota for the management of digestive disorders.Proceed Nutrition Soc.2013;72:288-98. doi:10.1017/S0029665113001262Rasmussen HE, Hamaker BR.Prebiotics and inflammatory bowel disease.Gastroenterol Clin North Am. 2017 Dec;46(4):783-95. doi:10.1016/j.gtc.2017.08.004Goldenberg JZ, Ma SS, Saxton JD, Martzen MR, Vandvik PO, Thorlund K, Guyatt GH, Johnston BC.Probiotics for the prevention of Clostridium difficile-associated diarrhea in adults and children.Cochrane Database System Rev.2013;(5):CD006095. doi:10.1002/14651858.CD006095.pub3Office of Disease Prevention and Health Promotion.Dietary Guidelines for Americans, 2020-2025.Markowiak P, Śliżewska K.Effects of probiotics, prebiotics, and synbiotics on human health.Nutrients.2017 Sep;9(9):1021. doi:10.3390/nu9091021Additional ReadingKelly G.Inulin-Type Prebiotics: A Review (Part 2).Alternative Medicine Review2009 14: 36-56.Scott KP, Antoine JM, Midtvedt T, van Hemert S.Manipulating the gut microbiota to maintain health and treat disease.Microb Ecol Health Dis. 2015 Feb 2;26:25877. doi:10.3402/mehd.v26.25877Yoo JY, Kim SS.Probiotics and Prebiotics: Present Status and Future Perspectives on Metabolic Disorders.Nutrients. 2016 Mar 18;8(3):173. doi:10.3390/nu8030173

7 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Davani-Davari D, Negahdoripour M, Karimzadeh I.Prebiotics: definition, types, sources, mechanisms, and clinical applications.Foods.2019 Mar;8(3):92. doi:10.3390/foods8030092Parker 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.2017.06.024Whelan K.Mechanisms and effectiveness of prebiotics in modifying the gastrointestinal microbiota for the management of digestive disorders.Proceed Nutrition Soc.2013;72:288-98. doi:10.1017/S0029665113001262Rasmussen HE, Hamaker BR.Prebiotics and inflammatory bowel disease.Gastroenterol Clin North Am. 2017 Dec;46(4):783-95. doi:10.1016/j.gtc.2017.08.004Goldenberg JZ, Ma SS, Saxton JD, Martzen MR, Vandvik PO, Thorlund K, Guyatt GH, Johnston BC.Probiotics for the prevention of Clostridium difficile-associated diarrhea in adults and children.Cochrane Database System Rev.2013;(5):CD006095. doi:10.1002/14651858.CD006095.pub3Office of Disease Prevention and Health Promotion.Dietary Guidelines for Americans, 2020-2025.Markowiak P, Śliżewska K.Effects of probiotics, prebiotics, and synbiotics on human health.Nutrients.2017 Sep;9(9):1021. doi:10.3390/nu9091021Additional ReadingKelly G.Inulin-Type Prebiotics: A Review (Part 2).Alternative Medicine Review2009 14: 36-56.Scott KP, Antoine JM, Midtvedt T, van Hemert S.Manipulating the gut microbiota to maintain health and treat disease.Microb Ecol Health Dis. 2015 Feb 2;26:25877. doi:10.3402/mehd.v26.25877Yoo JY, Kim SS.Probiotics and Prebiotics: Present Status and Future Perspectives on Metabolic Disorders.Nutrients. 2016 Mar 18;8(3):173. doi:10.3390/nu8030173

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Davani-Davari D, Negahdoripour M, Karimzadeh I.Prebiotics: definition, types, sources, mechanisms, and clinical applications.Foods.2019 Mar;8(3):92. doi:10.3390/foods8030092Parker 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.2017.06.024Whelan K.Mechanisms and effectiveness of prebiotics in modifying the gastrointestinal microbiota for the management of digestive disorders.Proceed Nutrition Soc.2013;72:288-98. doi:10.1017/S0029665113001262Rasmussen HE, Hamaker BR.Prebiotics and inflammatory bowel disease.Gastroenterol Clin North Am. 2017 Dec;46(4):783-95. doi:10.1016/j.gtc.2017.08.004Goldenberg JZ, Ma SS, Saxton JD, Martzen MR, Vandvik PO, Thorlund K, Guyatt GH, Johnston BC.Probiotics for the prevention of Clostridium difficile-associated diarrhea in adults and children.Cochrane Database System Rev.2013;(5):CD006095. doi:10.1002/14651858.CD006095.pub3Office of Disease Prevention and Health Promotion.Dietary Guidelines for Americans, 2020-2025.Markowiak P, Śliżewska K.Effects of probiotics, prebiotics, and synbiotics on human health.Nutrients.2017 Sep;9(9):1021. doi:10.3390/nu9091021

Davani-Davari D, Negahdoripour M, Karimzadeh I.Prebiotics: definition, types, sources, mechanisms, and clinical applications.Foods.2019 Mar;8(3):92. doi:10.3390/foods8030092

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

Whelan K.Mechanisms and effectiveness of prebiotics in modifying the gastrointestinal microbiota for the management of digestive disorders.Proceed Nutrition Soc.2013;72:288-98. doi:10.1017/S0029665113001262

Rasmussen HE, Hamaker BR.Prebiotics and inflammatory bowel disease.Gastroenterol Clin North Am. 2017 Dec;46(4):783-95. doi:10.1016/j.gtc.2017.08.004

Goldenberg JZ, Ma SS, Saxton JD, Martzen MR, Vandvik PO, Thorlund K, Guyatt GH, Johnston BC.Probiotics for the prevention of Clostridium difficile-associated diarrhea in adults and children.Cochrane Database System Rev.2013;(5):CD006095. doi:10.1002/14651858.CD006095.pub3

Office of Disease Prevention and Health Promotion.Dietary Guidelines for Americans, 2020-2025.

Markowiak P, Śliżewska K.Effects of probiotics, prebiotics, and synbiotics on human health.Nutrients.2017 Sep;9(9):1021. doi:10.3390/nu9091021

Kelly G.Inulin-Type Prebiotics: A Review (Part 2).Alternative Medicine Review2009 14: 36-56.Scott KP, Antoine JM, Midtvedt T, van Hemert S.Manipulating the gut microbiota to maintain health and treat disease.Microb Ecol Health Dis. 2015 Feb 2;26:25877. doi:10.3402/mehd.v26.25877Yoo JY, Kim SS.Probiotics and Prebiotics: Present Status and Future Perspectives on Metabolic Disorders.Nutrients. 2016 Mar 18;8(3):173. doi:10.3390/nu8030173

Kelly G.Inulin-Type Prebiotics: A Review (Part 2).Alternative Medicine Review2009 14: 36-56.

Scott KP, Antoine JM, Midtvedt T, van Hemert S.Manipulating the gut microbiota to maintain health and treat disease.Microb Ecol Health Dis. 2015 Feb 2;26:25877. doi:10.3402/mehd.v26.25877

Yoo JY, Kim SS.Probiotics and Prebiotics: Present Status and Future Perspectives on Metabolic Disorders.Nutrients. 2016 Mar 18;8(3):173. doi:10.3390/nu8030173

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