What are prebiotics? Experts explain the benefits and best supplements for gut health

Gut health seems to be the new hot debate in the world of health and wellness, and prebiotics and probiotics are right at the center of the conversation.

Despite the growing popularity of these supplements, many people are still unsure of the difference between prebiotics and probiotics, where you can find them, and what benefits they bring to your overall health.

To help flesh out the somewhat surprising topic, the Post consulted with holistic nutritionist Katelyn Bedford. Bedford received her bachelor’s degree in human nutrition from Purdue University and specializes in weight management. Gut health is at the forefront of her health coaching service, Wellness the Right Way.

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According to Healthline, probiotics are naturally occurring microorganisms that can aid in digestive processes, and prebiotics are food that help stimulate the growth of those bacteria. Simply put, Bedford explained that “prebiotics are the fuel for probiotics to thrive,” and the two work together to regulate bowel movements, aid in calcium absorption, provide immune support, improve immune system functions, and enhance the anti-inflammatory response. of the body. , among many other benefits.

While there are several prebiotic supplements available, prebiotics come in many forms—from whole foods to sodas, powders, gums, and more. Below, find Bedford’s recommendations and reviews for top brands, including OLIPOP Prebiotic Soda Pop to Four Sigmatic Organic Greens Powder, OLLY Probiotic + Prebiotic Gummy, and Horbäach Prebiotic supplement.

For more health tips on your wellness journey, browse our roundups of top custom vitamin brands, collagen powders and more expert-backed guides, or head over to our interview with Bedford for answers to all your related questions with prebiotics.

Form: Liquid

Millions of people turn to Olipop for their prebiotics, and Bedford has explained that it’s worth the hype. “Olipop is a prebiotic soda that offers a different take on traditional soda,” said Bedford.

“The ingredients label offers 2 grams of added sugar, 9 grams of dietary fiber and only 35 calories.” She added that Ollipop combines a variety of prebiotic-dense foods, including chicory root inulin, Jerusalem artichoke inulin, marshmallow root and nopal cactus.

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Form: DUST

This USDA organic, caffeine-free, plant-based and gluten-free product appeals to a variety of people looking to improve gut health. As a nutritionist, Bedford also likes that it has no added sugar.

“Green juices and green powders have been all the rage lately. If you’ve been in the market for a green powder that offers benefits for your gastrointestinal system, listen up,” said Bedford. “Happy Gut Super Powder is a green powder that offers a unique set of benefits. The combination of superfoods, live probiotics and prebiotics makes make this product stand out on the shelf.”

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Form: Food

Aloha bars are a staple in Bedford’s pantry — and it’s not just getting protein. “For those looking to invest in a functional protein bar, I have one for you,” she noted. “Aloha Bars are protein bars powered by plant protein, 14 grams to be exact. They also contain tapioca fiber packed with prebiotics. This brand offers a wide variety of flavors.” She also mentioned that these bars are Organic, Non-GMO, Vegan, Gluten Free, Dairy Free, Soy Free and Stevia Free.

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Form: the gums

“Olly Probiotic and Prebiotic Supplement is a product for everyone,” explained Bedford, who offered this chewable gum as an alternative to supplements and foods. “This easy-to-take gum helps control the micro-anatomy of the digestive system and promotes healthy bowel movements. The product is also marketed as gluten-free.”

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Form: Food

Mamma Chia has all the components needed to support constipation. Thousands of Amazon reviewers love the taste and texture of the squeezes, and Bedford also gives it her seal of approval from a health perspective. “Mamma Chia Snack Packs are perfect for on-the-go snacking. This prebiotic smoothie bag is packed with Omega 3, Potassium and Calcium,” she said. “The prebiotic-promoting active ingredient is Organic Jerusalem Artichoke.”

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Form: DUST

Those looking for something that helps control hunger and is backed by science can choose Garden of Life, a blend that contains Acacia, Orange Peel, Baobab Fruit, Apple Peel and Blueberry Fruit. “Garden of Life Organic Prebiotic Fiber is a product formulated by Dr. Perlmutter, a Board Certified Neurologist,” said Bedford. “This product provides 6 grams of prebiotic fiber. It is also marketed as gluten-free and free of harmful food fillers.”

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Form: Capsule

Prebiotic supplements can be expensive, but Horbäach’s formula is a great budget option.”The Horbäach prebiotic supplement is very straightforward,” noted Bedford. “If you’re in the market for simple supplements, this is for you. 1000 mg of active prebiotics make this product simple and effective.”

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Frequently asked questions by experts

What is the difference between probiotics and prebiotics?

Probiotics and prebiotics are essential microorganisms with distinct roles in our bodies. Bedford explained that it’s important to understand the difference between the two so they can be used correctly.

“Prebiotics are insoluble fibers that serve as food for probiotics; helping them thrive,” she said. Many are found in high-fiber fruits, vegetables, and whole grains, including lesser-known superfoods like Jerusalem artichoke and chicory root. Prebiotics also come in many forms; foods whole, snacks, powders, drinks, chewing gum and pills.

She explained that probiotics are live microorganisms, such as bacteria and yeast, that are most often sold as supplements and powders.

“In contrast, probiotics are live microorganisms that persist in the gut and provide health benefits. Essentially, prebiotics provide the nutrition needed for probiotics to thrive, increasing their effectiveness and function within the body.

Who should take prebiotics?

Prebiotics have many health benefits, which makes them an attractive supplement for people with different goals and individual needs.

“Prebiotics are such a useful tool for people looking to improve their gut health,” Bedford said. “Harvard Health professionals suggest that most people with constipation will benefit tremendously from prebiotics.”

Who should not take prebiotics?

“While prebiotics provide significant benefits for many individuals, some people should be cautious,” she advised. “Medical professionals often recommend avoiding prebiotics if you have irritable bowel syndrome (IBS) or other conditions characterized by frequent diarrhea.”

What to look for on the product label when buying a prebiotic?

“While prebiotics are a type of fiber that provides support for probiotics, there are things to look for on product labels. It’s important to choose products that reduce the amount of added sugar, offer whole ingredients and have an increased amount of fiber,” explained Bedford.

When is the best time to take prebiotics?

Bedford suggests that people who include prebiotics in their routine should be aware of the timing.

“The human body follows a circadian rhythm, which means our microorganisms are most active during the day,” she explained.

According to Bedford, most people recommend taking prebiotics in the morning or during the day to maximize benefits and avoid issues related to inactive microorganisms.

What are the best prebiotics?

The best prebiotics for you will depend on your specific health goals, as well as the form and taste you prefer, unless you have a specific allergy.

Some of the more popular options include OLIPOP Prebiotic Soda Pop, Four Sigmatic Organic Greens Powder, OLLY Probiotic + Prebiotic Gummy, and Horbäach Prebiotic supplement.

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