The 7 Best Prebiotic Supplements of 2021, According to a Dietitian

Cultivate a healthy gut with the right supplement concentration and type

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Our Top Picks
It contains anti-inflammatory and gut soothing ingredients, including maqui berry, ginger, turmeric, and cinnamon.
Get a prebiotic fiber boost with this powder, which contains inulin from Jerusalem artichoke.
With dual supplementation, you can get the benefits of both prebiotics and probiotics in one.
This fuels good bacteria growth to promote digestive health, gas relief, and digestion.
This is a specially formulated probiotic for women's health needs.
Stash a pack of this in your travel bag to help keep your bowel movements regular.
It's Certified USDA Organic and made from a whole-food-based blend.

When it comes to supporting a healthy gut, both prebiotics and probiotics are essential. Probiotics are live-microorganisms—or “good bacteria”—in the intestinal tract that support digestive health and immune function and may prevent certain chronic diseases. Prebiotics serve as food for probiotics, enabling them to grow and flourish in the gastrointestinal tract. 

Prebiotics are plant-based, insoluble fibers that our bodies cannot break down. These fibers stay intact until they reach the lower intestine, where they serve as nutrients for probiotics through fermentation. Many fruits, vegetables, and whole grains contain prebiotics, so you can achieve adequate intake from a balanced diet.

Some of the highest prebiotic functional foods include chicory root, Jerusalem artichoke, chia seed, asparagus, onions, and unripe bananas. If you are looking to boost your prebiotic intake beyond your dietary intake, you may consider supplementation.

What to Look for in a Prebiotic Supplement

Third-Party Testing:

Supplements are not FDA regulated and therefore may have claims that are not substantiated or misrepresent their product's contents. In general, it is best practice to look for supplements that have been third-party tested. Third-party testing is a process where an independent company tests products for purity, potency, quality, and safety.

Amount:

In some individuals, large quantities of prebiotic supplementation can cause abdominal discomfort, bloating, and gas. When starting a prebiotic, it is best to start with smaller concentrations to test for tolerance. Try a powder and use half the recommended amount. If well-tolerated, increase your dose to the suggested serving size.

Type:

When it comes to the type, meaning capsule or powder, choose a product that best fits your needs. If you regularly make smoothies, try a powder form. If you travel frequently or like the ease of swallowing supplements, consider a capsule.

Prebiotic vs. Symbiotic:

Assess your dietary intake before choosing a supplement. If you do not regularly consume probiotic foods (like yogurt, kefir, kombucha, kimchi, or kraut), try a symbiotic blend. If you have plenty of probiotic-rich foods in your diet, you may want to try a prebiotic only.

How We Select Supplements

Our team works hard to be transparent about why we recommend certain supplements; you can read more about our dietary supplement methodology here

Here, the best prebiotic supplements on the market:

Best Overall: The Nue Co. Debloat Food + Prebiotic

 The Nue Co. Debloat Food + Prebiotic

Inspired by the natural remedies of traditional Ayurvedic and Chinese medicines, The Nue Co. Debloat Food + Prebiotic tops our list. In addition to the prebiotic inulin, this supplement also contains anti-inflammatory and gut-soothing ingredients, including maqui berry, ginger, turmeric, and cinnamon.

The digestion-promoting supplement also contains papain, a digestive enzyme found in papaya that helps break down protein. Studies have shown papain may alleviate gastrointestinal disturbances like those associated with IBS.

The Nue Co. Debloat Food + Prebiotic contains: The Maqui Berry (Fruit), Organic Ginger (Root), Organic Turmeric (Root), Organic Inulin (Jerusalem Artichoke Root), Organic Cinnamon Powder (Bark), Papain (Papaya), and Marigold Extract (Flower).

Best Budget-Friendly: Peak Performance Organic Inulin Powder

If you are looking for a more affordable prebiotic supplement, try Peak Performance Organic Inulin Powder. Inulin is a type of oligosaccharide called fructan, which is a naturally occurring fermentable, insoluble fiber. Studies have shown that inulin may alleviate constipation, improve blood sugar control, enhance calcium and magnesium absorption, and aid in appetite and weight management.

Peak Performance Organic Inulin Powder contains 2,600 milligrams of inulin from Jerusalem artichoke. Try adding one scoop to your morning smoothie for a prebiotic fiber boost.

Best Prebiotic/Probiotic Combo: Renew Life Organic Daily Probiotic + Prebiotic Powder

Renew Life Probiotic Prebiotic Daily Powder

Prebiotics and probiotics work together to create a healthy gut microbiome. Try Renew Life's Probiotic + Prebiotic Daily Powder to get the benefits of both in one supplement. This dual supplement is called a symbiotic and has been shown to enhance the implantation and survival of probiotic supplementation.

The probiotic blend in Renew Life is 20 billion CFU of lactobacillus, bifidobacterium, and streptococcus strains, while the prebiotic is xylooligosaccharide (1,300 milligrams), which is a component of hemicellulose found in plants.

Studies have shown that xylooligosaccharide is effective in smaller doses, minimizing potential gastrointestinal side effects of taking prebiotics, and improving intestinal gut microbiota. Additionally, supplementing with a xylooligosaccharide prebiotic may help blood sugar control in pre-diabetic populations.

Best Capsule: BioSchwartz Advanced Prebiotic

BioSchwartz Advanced Prebiotic contains the prebiotic xylooligosaccharide (1,000 milligrams) as well as strains of bacteriophages, which translates to “bacteria eaters.” While more research needs to be done, some studies have shown that supplemental bacteriophages effectively target and destroy bad bacteria in the gut while preserving good bacteria.

The ingredients in BioSchwartz Advanced Prebiotic include: PreticX Xylooligosaccharide (XOS), Organic Oryza sativa, PreforPro(LH01-Myoviridae, LL5-Siphoviridae, T4D-Myoviridae, LL12-Myoviridae), Cellulose (Vegetable Capsule), and Vitamin C (as Ascorbyl Palmitate).

Best for Women: Garden of Life Once Daily Women’s Probiotics

Garden of Life Dr. Formulated Once Daily Women’s Shelf Stable Probiotics

If you’re looking to target women’s health specifically, try this symbiotic blend from Garden of Life. In addition to lactobacillus and bifidobacterium strains, it contains a combination of L. reuteri and L. fermentum, which support vaginal health and immunity. The prebiotic fiber blend is from organic potato starch, a resistant starch, and organic acacia fiber, a soluble fiber. Studies have shown acacia fiber is a well-tolerated soluble fiber supplement that may help lower cholesterol, improve blood sugar control, promote regularity, and aid in appetite control and weight loss.

Garden of Life Once Daily Women’s Shelf Stable Probiotics with Prebiotics contains 50 billion CFU of probiotic culture and 377 milligrams of prebiotic fiber blend.

Best On-The-Go: GoBiotix Prebiotic Fiber Boost Travel Pack

Traveling can often trigger constipation and other unfavorable gastrointestinal side effects due to changes in your diet, a disrupted schedule, and dehydration. Stash Prebiotic Fiber Boost Travel Pack by GoBiotix in your travel bag to help keep your bowel movements regular (and be sure to hydrate).

This supplement contains fructooligosaccharides, a type of prebiotic carbohydrate found naturally in plants that may reduce constipation, improve mineral absorption, and decrease levels of serum cholesterol, triacylglycerol, and phospholipids.

Prebiotic Fiber Boost Travel Pack by GoBiotix contains 5 grams of a fructooligosaccharide blend and comes in individually-wrapped single servings. Simply mix the powder in water or blend it into a smoothie.

Best Organic: Hyperbiotics Organic Prebiotic Powder

Hyperbiotics Organic Prebiotic Powder

Hyperbiotics Organic Prebiotic Powder is Certified USDA Organic and made from a whole-food-based blend. One of the prebiotic components in this supplement is green banana flower, which may improve gastrointestinal symptoms, glucose metabolism, and weight management.

Hyperbiotics Organic Prebiotic Powder contains 7 grams of an organic prebiotic fiber blend of Organic Acacia Fiber, Organic Jerusalem Artichoke Fiber, Organic Green Banana Flour.

Final Verdict

Try The Nue Co. Debloat Food + Prebiotic (view at The Nue Co.) for a prebiotic blend with added antioxidants and gut-soothing ingredients. Looking to get both your prebiotic and probiotics in one supplement? Go with Renew Life Probiotic Prebiotic Daily Powder (view at Renew Life).

FAQs

What is the best time to take prebiotics?

In general, consistency of supplementation is the most important factor for optimal results—so, pick a time of day to take your prebiotics that works best with your schedule. If you are taking a symbiotic (probiotic + prebiotic), some studies show that probiotics should be taken with or just prior to a meal containing fat. Prebiotics are isolated compounds from plant-based sources, so they are likely digested best with foods. Try a prebiotic powder blended into your morning smoothie.  

How do prebiotics and probiotics work together?

Probiotics are live-microorganisms or “good bacteria” in the intestinal tract that support digestive health and immune function and may prevent certain chronic diseases. Prebiotics serve as food for probiotics, enabling them to grow and flourish in the gastrointestinal tract. Prebiotics are plant-based, insoluble fibers that our bodies cannot break down, so they stay intact until they reach the lower intestine, where they serve as nutrients for probiotics through fermentation. Both prebiotics and probiotics are needed to optimize gut health by creating a healthy microbiome.

What Experts Say

"Prebiotics are the food for gut health-promoting probiotics. While you can get plenty of prebiotics from food sources like raw garlic or raw or cooked onions, you may benefit from a prebiotic supplement to boost the potential of your probiotic."—Eliza Savage, MS, RD, CDN

Why Trust Verywell Fit?

As a Registered Dietitian, Anne Carroll uses her clinical expertise to cut through marketing claims and get down to the science. These are all products that she has researched, vetted, and would recommend to her clients in private practice and incorporate into her own diet.

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