Prebiotics and probiotics are terms used very frequently while referring to gut health. In fact, many people tend to confuse them as the same thing. Well, they are not the same!
Probiotics feed on prebiotics, so the prebiotics are vital for the growth of the probiotics. Let me explain that a bit more.
Our digestive system is populated with bacteria that are essential in maintaining a healthy gut.
Probiotics are those strains of beneficial bacteria that grow in our gut. They can be introduced into your body from the foods you eat and from supplements. This helps create a balance in the gut microbiome thereby achieving a robust digestive system, enhanced mental performance, and stronger immunity (1).
Prebiotics, on the other hand, act as food for the beneficial bacteria in our gut. Hence, prebiotics exclusively help the good bacteria to flourish whereas the harmful bacteria perish due to starvation (2).
With hundreds of commercial brands of prebiotic supplements available today, the selection of the one that suits your digestive needs can be a bit overwhelming. Some are known for their efficiency, some for their top-notch ingredients, and some for the technology involved in their production.
We bring to you a list of the 6 best prebiotic supplements of 2020 that will make your job of selection a piece of cake.
Our Best Picks:
Best Overall Prebiotic Supplement: Performance Lab® Prebiotic
Best Restorative Prebiotic Supplement: PrebioMD®
Best Vegan Prebiotic Supplement: Dr. Tobias Prebiotic
Best Fast-acting Prebiotic Supplement: BioSchwartz Advanced Prebiotic
Best Sugar-free Prebiotic Supplement: GoBiotix Prebiotic Fiber Boost Powder
Best Organic Prebiotic Supplement: Hyperbiotics Prebiotic Powder
1. Best Overall Prebiotic Supplement: Performance Lab® Prebiotic
If you are in search of an overall prebiotic supplement, there could be nothing better than Performance Lab® Prebiotic. They are known for their unique approach of maintaining gut health through selective nourishment of just one superior bacterial strain in the gut called Bifidobacterium.
About Performance Lab® Prebiotic
Performance Lab has always stood tall in the health supplement industry because of its unique and premium-quality formulations.
The vitamins and minerals used in their products are produced through a patented process of NutriGenesis, an exclusive Performance Lab innovation of cultured nutrients that transform into more bioavailable and effective forms.
They believe that introducing a large number of probiotic strains into the digestive system in high quantities can deliver unpredictable results. Instead, encouraging the wholesome probiotic growth by feeding Bifidobacterium can provide the advantages of probiotics in a far more reliable, organic, and comfortable manner.
While the product is formulated in the UK, it is manufactured in an FDA-approved facility with GMP compliance and is located in New Jersey, USA.
What it Contains:
A Performance Lab® Prebiotic pack contains 90 Nutricaps and can last for 30 servings as 3 Nutricaps make one serving.
Each serving has:
- Calories: 4
- Total Carbohydrates: 2gm
- Fiber: 1.7gm
- Inulin-FOS: 2gm
Special care has been taken in producing this product to ensure that only organic additives are utilized and the products are free from allergens like soy, fish, egg, shellfish, gluten, and caffeine.
The recommended dose is one serving (3 capsules) with the first meal and one serving with the second meal. Capsules can be swallowed with a glass of water or can be opened and the content within can be used in shakes and cereals.
The Pros:
- 30-day performance promise
- Convenient to swallow capsules
- Helps in weight management
- Supports heart health
- Enhances immunity
Summary: With Performance Lab® Prebiotic, you receive top-notch ingredients that pave way for a robust digestive microflora and support the immune system.
2. Best Restorative Prebiotic Supplement: PrebioMD®Advanced Restorative Prebiotic
This prebiotic supplement from 1MD is one of the best supplements in restoring digestive health through its groundbreaking formulations including their patented prebiotic, PreforPro.
About PrebioMD®Advanced Restorative Prebiotic
1MD has become a popular name in dietary supplements owing to its high-end doctor-approved formulations. The ingredients used for their products are clinically researched and undergo stringent quality checks. The products are manufactured in small batches to maintain high levels of purity and safety in their US-based GMP compliant facilities.
They partner with only those suppliers that qualify their “rigorous five-star test”. This step ensures that the raw materials received from the suppliers are pure and meet quality standards.
PrebioMD is a physician-approved formulation and the capsules are specially designed to stay protected inside your stomach and release the prebiotic fiber only after entering the intestine.
What it Contains:
One unit of PrebioMD consists of 30 capsules which is equivalent to 30 servings, as one capsule is one serving.
Each serving has:
- PreforPro Prebiotic: 15mg
- Xylo-oligosaccharides (XOS): 157.5mg
- Galacto-oligosaccharides (GOS): 157.5mg
Although this product is free from gluten, shellfish, and soy those with lactose intolerance should use it with caution as it contains milk. The ideal dose recommendation for adults is one serving per day.
The Pros:
- Health benefits experienced within a week
- Easy to swallow capsules
- Enhanced bone health
- Physician-formulated supplements
Summary: PrebioMD is a renowned broad-spectrum digestive supplement that uses advanced patented PreforPro fiber to restore digestive health.
3. Best Vegan Prebiotic Supplement: Dr. Tobias Prebiotic
Dr. Tobias Prebiotic, a vegan prebiotic supplement, presents a distinctive blend of PreFor Pro fiber and bacteriophages that consume harmful gut bacteria to promote a healthy digestive system.
About Dr. Tobias Prebiotic
The story of this vitamin brand dates back to the year 2013 when the founder, Dr. Tobias Ihde came up with his first product, which was Dr. Tobias Optimum Omega-3 Fish Oil. It gained international recognition and to date remains the best-selling product of the brand. There hasn’t been a turning back since then.
This rapidly-growing company has produced more than 35 vitamins and minerals of superior quality that could make a mark in this competitive market.
Dr. Tobias Prebiotic has been manufactured by maintaining high levels of purity, ingredient safety, and nutritional value at GMP-certified facilities in the USA. The prebiotic fibers provide nourishment to the good bacteria of the gut and the bacteriophages help in the elimination of the pathogenic bacteria. This special combination has made the supplement an effective way of promoting gut health.
What it Contains:
There are 30 servings per container and one capsule is equivalent to one serving.
Each serving has:
- PreforPro: 15mg
- LH01- Myoviridae
- LL5- Siphoviridae
- T4D- Myoviridae
- LL12- Myoviridae
The pack mentions that one capsule daily along with any meal of the day is the best way of intake. You can always consult your healthcare professional before commencing the supplemental therapy.
The Pros:
- Affordable
- No need for refrigeration
- Vegan
- Non-GMO ingredients
Summary: Dr. Tobias Prebiotic is one of the best vegan prebiotic supplements available today and claims to provide gut health and overall health.
4. Best Fast-acting Prebiotic Supplement: BioSchwartz Advanced Prebiotic
For those who are looking for a fast-acting prebiotic supplement, BioSchwartz Advanced Prebiotic could be worth giving a try. This product starts acting on your system within a few hours of intake, unlike other products that need a couple of days to weeks to show its positive effects.
About BioSchwartz Advanced Prebiotic
Launched in 2015, this company has been a leading brand in the health and wellness sector. With their prime focus on quality, safety, and integrity of the products, BioSchwartz has never left a stone unturned in enhancing the quality of life for every customer. They strongly believe that ingredients of superior quality can deliver superior results.
BioSchwartz Advanced Prebiotic contains the remarkable combination of PreForPro and PreticX. PreForPro is a splendid cocktail of bacteriophages that eat away the harmful bacteria and ensure that the beneficial bacteria have enough room to thrive. It is effective in small doses and can start acting within a few hours.
PreticX, on the other hand, is a prebiotic xylooligosaccharide that is FDA GRAS certified and has shown to bring about a marked increase in bifidobacteria in the digestive tract leading to healthy digestion.
The product is manufactured in the USA inside FDA approved facilities that are completely compliant with GMP. Consumers have reported that there is less bloating as compared to other prebiotic supplements.
What it Contains:
Each container of BioSchwartz Advanced Prebiotic contains 60 capsules wherein 2 capsules make 1 serving.
Each serving contains:
- Vitamin C (as Ascorbyl Palmitate): 5mg
- Xylooligosaccharides 95% (as PreticX): 1gm
- Organic Oryza Sativa: 150mg
- PreForPro: 15mg (a cocktail of bacteriophages: LH01- Myoviridae, LL5- Siphoviridae, T4D- Myoviridae, and LL12- Myoviridae)
One serving per day with water is the ideal dosage. You should consult your doctor if you have any pre-existing medical condition and modify the dosage according to expert advice.
The Pros:
- Fast-acting
- Advanced technology used
- Third-party tested
- Free from Allergens and preservatives
Summary: BioSchwartz Advanced Prebiotic capsules are known for their quick action owing to their potent ingredients like PreForPro and PreticX.
5. Best Sugar-free Prebiotic Supplement: GoBiotix Prebiotic Fiber Boost Powder
Curbing high sugar intake could be a problem that you may be facing as a fitness enthusiast. GoBiotix Prebiotic Fiber Boost powder can be the apt sugar-free prebiotic supplement you have been looking for.
About GoBiotix Prebiotic Fiber Boost Powder
GoBiotix has grown up to become a brand that one can completely trust in terms of premium quality and effectiveness of the health supplements. All the ingredients are non-GMO and are third-party tested for quality and performance. The products are sourced and packed in GMP certified facilities in the USA.
One of the best features of GoBiotix Prebiotic Fiber Boost powder is that it is both flavorless and colorless apart from being sugar-free. Hence, it can be easily incorporated into your protein shake, smoothie, or coffee.
The product is exceedingly effective in those who have irritable bowel syndrome or constipation. Users have experienced an increase in their energy levels with a lower incidence of bloating and discomfort.
Another action of this prebiotic supplement is that it can combat the deleterious effects of dietary lectins thereby keeping our gut in a healthy state.
What it Contains:
One bottle of Gobiotix Prebiotic Fiber Boost contains 175gm of the supplement and lasts for 35 days as one serving is 5gm and the recommended dose is 1 serving per day.
Each serving contains:
- Calories: 10
- Total Carbohydrates: 5gm
- Dietary fiber: 5gm
- Fructooligosaccharides (NUTRAFLORA FB P-95): 5gm
NUTRAFLORA soluble prebiotic fiber is one of the purest and most effective types of short-chain fructooligosaccharides and enhances the levels of beneficial bacteria in the large intestine.
By including just one scoop of this supplement per day in any form such as dissolved in a glass of water or your morning coffee or simply mixed with your meal of choice, you can appreciate a marked improvement in your digestive health.
The Pros:
- Taste-free
- No refined sugars
- No artificial colors
- Third-party tested
- Non-GMO
Summary: GoBiotix Prebiotic Fiber Boost powder is composed of all-natural ingredients that are low on carbs and free from contaminants like pesticides, hormones, or hydrogenated oils.
6. Best Organic Prebiotic Supplement: Hyperbiotics Prebiotic Powder
This prebiotic blend is for those who are very particular about consuming only organic supplements. This completely food-based prebiotic supplement is made from whole-plant powders and is power-packed with acacia fiber, artichoke fiber, and green banana fiber.
About Hyperbiotics Prebiotic Powder
Jamie Morea, the co-founder of Hyperbiotics and a gut health evangelist is a staunch believer of the principle of -” All health begins in the gut”.
The modern-day diet consists of processed foods primarily. Hence, attaining the right amount of prebiotic fiber for optimum gut health from dietary sources alone seems highly unlikely.
This prebiotic supplement produced by Hyperbiotic has a complete prebiotic fiber complex that can provide the right nourishment to the friendly microbes of the digestive tract and promote a healthy digestive tract.
As they are derived from plant sources, the users needn’t worry about anything synthetic in them. Besides, the supplement helps in body weight management and also balances blood sugar levels other than enhancing mental clarity and brain function.
Hyperbiotics Prebiotic has been created to suit the needs of sensitive tummies. It is prepared in a GMP compliant facility and the manufacturing occurs in Illinois, USA.
This product is one of the very few supplements that provide prebiotic fiber as high as 7gm per serving. Healthy and mindful eating along with physical activity like a brisk walk are advised to achieve overall health benefits through the supplement intake.
What it Contains:
A single pack of Hyperbiotics Prebiotic contains 54 servings and 1 scoop of 7grams makes one serving.
Each serving contains:
- Calories: 15
- Total Carbohydrates: 6gm
- Dietary fiber: 5gm
- Soluble fiber: 5gm
- Organic prebiotic fiber blend: 7gm
- Organic Acacia Fiber, Organic Jerusalem Artichoke Fiber, Organic Zuvii Green Banana Flour
The recommended dose is one scoop of the powder per day mixed in warm or cold water, shake, smoothie, or soft food like yogurt. The company recommends using its probiotic supplement along with Hyperbiotics Prebiotic blend for maximum health benefits.
This prebiotic powder has been optimized to suit the needs of a sensitive stomach. The acacia fiber supports gut health by retarding fermentation. This supplement serves as an ideal blend of inulin, soluble fiber, FOS, and resistant starch thereby promotes digestive health.
The Pros:
- 100% Food-based
- Money-back guarantee
- No preservatives
- Vegan
- No artificial colors
Summary: Hyperbiotics Prebiotic contains ingredients derived from plants and provides you with a remarkable 7gm of prebiotic fiber in just one serving, giving you the most bang for your buck.
Dosage Instructions for Prebiotic Supplements
On average, the recommended dosage of dietary fiber falls between 25 grams to 38 grams in a day and can be achieved by consuming plenty of vegetables and fruits.
The most common form of prebiotic fibers are inulin and oligosaccharides and the recommended dose for prebiotic fibers is at least 4 grams per day.
The dosage instructions on almost every prebiotic supplement are set to meet this daily requirement of 4 to 5 grams of prebiotic fibers. The maximum permissible dose is 20 gms.
An increase in the daily dose is often associated with better results. However, a sudden hike in the dose can elicit unwanted adverse effects like abdominal cramps, vomiting, or bloating. Therefore, one can start with a lower dose and then scale it up gradually up to 10 grams per day to experience the benefits without any discomfort.
The Side Effects Using Prebiotic Supplements
Prebiotic supplements do not cause any serious side effects and are usually safe for consumption. A couple of mild side effects like gas and bloating has been experienced by users for the first few days (3).
These side effects are a result of the inclusion of high fiber content in the diet. As the beneficial bacteria feed on them, they flourish but release gas as a by-product.
The body should be allowed some time to get accustomed to the heavy fiber load. Side effects will disappear thereafter. Avoiding a sudden spike in the fiber intake is advisable.
Starting with a small dose of the prebiotic supplement and then scaling it up gradually can curb the unwanted side effects effectively.
Frequently Asked Questions (FAQs)
Is it necessary to take a probiotic with a prebiotic?
Although a combination of probiotic and prebiotic can enhance the beneficial effects dramatically, it is not necessary to take them together (4).
If your digestive system is healthy and gut microbiome balanced, prebiotic supplements could work like a charm.
This may not be the case with those suffering from digestive problems such as irritable bowel syndrome. Hence, they may need to incorporate a probiotic into their prebiotic supplementation regime.
Is There an Ideal Time to Take Prebiotics?
Timings do not matter as much as water intake along with it. You can either plan it as a single dose with breakfast or divide it between breakfast and dinner.
Having plenty of water with the supplement is essential for enhanced effectiveness.
Which foods are the best prebiotic fiber sources?
Incorporation of the recommended dose through food intake is difficult on a daily basis as you end up having a heavy meal.
Banana, whole wheat flour, sweet potato, Jerusalem artichoke, garlic, chicory root powder, asparagus, and onion are a few of the prebiotic fiber-rich food sources (5).
These foods can be eaten on a regular basis. However, large portions of these foods need to be consumed to experience noteworthy beneficial effects on gut health.
What are the benefits of prebiotic supplements?
Apart from restoring a healthy microbiome in the gut, prebiotic supplements can offer numerous benefits such as better absorption of nutrients.
Even if you have a diet rich in nutrients, it will fail to show any positive impact on your health if they are not absorbed effectively. Prebiotics ensure that the good bacteria in your gut are well-nourished and hence, aid in better absorption of nutrients.
Studies show that prebiotics are helpful in minimizing the risk of developing colorectal cancer by improving the microfloral activity in the colon and enhancing digestion (6).
Prebiotics can be beneficial for those who wish to undergo weight loss as the fibers provide satiety and curb the craving for unhealthy snacking (7). Reduction in blood cholesterol and triglyceride levels is another remarkable benefit of prebiotic supplementation.
The Final Note
A healthy gut microbiome is essential in keeping diseases such as irritable bowel syndrome, obesity, and diabetes at bay.
Prebiotics are one of the most sought-after supplements because they play an important role in supporting gut microflora. They nourish the good bacteria whereas the harmful bacteria are made to starve and perish eventually.
Prebiotics are more effective when taken along with probiotics supplements. A diet with less processed food and an active lifestyle with mild to moderate physical exercise can also increase the efficiency of prebiotics.
Mild side effects which are abdominal cramps or bloating can be there initially and will subside in due course of time. Consult your healthcare expert if the symptoms linger around for more than a week or so.