In addition, there is little oversight in the marketing of these products, so the claims on them might not be validated or important. For instance, many products focus on the number of organisms in a dose, which might lead you to buy the product with the highest number, but this might not be the best product for you.

However, there is some research that can help you find a product that meets your needs. Before taking a probiotic, speak with your healthcare team and make sure that there is evidence that the specific strain you wish to take may be beneficial for you. Also, a trusted group of experts has created an evidence-based guide on probiotic products available in Canada that can support you in your care.

The Alliance for Education on Probiotics AEProbio is an international collaboration of doctors, researchers, and scientists working together to promote the clinical use of probiotics for better health outcomes. Each year, they conduct an unbiased review of the available scientific evidence on probiotics to update the Clinical Guide to Probiotic Products Available in Canada.

Probiotics are products that contain specific strains of bacteria in adequate quantities for which there is evidence showing its efficacy at treating a specific condition. While the most obvious way to increase the number of beneficial bacteria in your gut is to take a probiotic, you can also feed the good bacteria already in your gut so that they reproduce and populate a higher proportion of your microbiota.

There are certain carbohydrates in our food that we cannot digest, which we call fibre. There are many types of fibre in our food, and helpful bacteria love to chow down on some of them.

These special fibres are prebiotics. The most well known and extensively studied prebiotic is inulin, a type of fructo-oligosaccharides FOS found in plants such as chicory, whole grains, onion, garlic, asparagus, banana, tomatoes, and Jerusalem artichokes, among many others.

Chicory is sold commercially as Benefibre® inulin , although there are other types as well. Galacto-oligosaccharides GOS are plant sugars linked in chains found in breast milk and fermented dairy products, beans, and certain root vegetables. When you eat these foods, the prebiotics stay intact through the stomach and small intestine, then bacteria in the large intestine break the fibres down fermentation and use them as fuel.

This allows the bacteria to reproduce, leading to larger colonies of good bacteria. Make sure to increase your prebiotic intake gradually, since sudden changes in the quantity of fibrous foods you eat can cause bloating, abdominal pain, and other digestive symptoms.

Many people mistakenly claim that fermented foods, such as yogurt and sauerkraut, contain probiotics. As we discussed earlier, probiotics are products that must contain a certain amount and type of live bacteria, based on scientific evidence for certain conditions.

Fermented foods contain the microorganisms that initiated the fermentation. However, the strains of bacteria that these products contain can be variable, and they may or may not still be active by the time they reach your intestinal tract.

For these reasons, eating fermented foods is a less reliable way of increasing the populations of beneficial bacteria in the gut than taking probiotic supplements.

If it works with your dietary routine, adding in foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha can be a nice accompaniment to any probiotics you might take to treat digestive diseases and disorders.

There are just as many, if not more, microorganisms living in your digestive tract and on your skin as there are cells in your body!

When bacteria eat, they produce waste, and while it might sound gross, these waste products can help us. For example, when bifidobacteria eat fibre, they produce short-chain fatty acids, which our bodies use to improve immune function and strengthen the intestinal barrier.

Some researchers have been looking at these end-point products and considering the possibilities of delivering them directly to the gut. This might offer a way to bypass the complication of getting living organisms into the gut unharmed, and instead provide the benefits directly.

In addition, this could be a way for individuals who are immunocompromised to obtain the benefits of probiotics. The human microbiome has incredible genomic diversity with almost one hundred fold more genes than in human cells. You are probably very familiar with antibiotics.

While antibiotics kill the bacteria that are causing you to be sick, they also kill helpful bacteria. For instance, yeast infections and Clostridioides difficile C. difficile , formerly known as Clostridium difficile , infection often occur after taking antibiotics.

In some cases, C. difficile infection recurs, and may continue to recur, because the microbiome is imbalanced to the point that it is unable to restore itself.

Occasionally, taking probiotics after a course of antibiotics might prevent further damage to the microbiome by repopulating it in a beneficial manner.

There are very few side effects of consuming prebiotic supplements. That said, some people may experience slight increases in bloating when consuming large doses of prebiotics.

To avoid any digestive upset, it is best to start slow when increasing your intake of prebiotic supplements. There are also prebiotics that are less likely to cause these types of side effects like Sunfiber. There are many substances that act as prebiotics, and the list will surely become even longer in the coming years with the new, expanded definition of a prebiotic.

With the expanded definition of prebiotics, there are some newer prebiotics available now as well, such as polyphenols. Polyphenols are naturally-occurring compounds found in in plants. Some foods high in polyphenols include blueberries, coffee, strawberries, blackberries, flaxseed, tea, and wine.

Recent research has shown that polyphenols act as prebiotics in the digestive system, increasing our counts of healthy gut bacteria. Learn more about polyphenols foods and their effect on gut bacteria. Prebiotics can be found in both foods and supplements.

Here is a list of foods that contain prebiotics including polyphenol prebiotics :. Here are a few of the best prebiotic supplements on the market. Remember to start slow and ramp up your dosage over time to avoid digestive complaints, no matter what prebiotic supplement you take!

Sunfiber is a new and pretty unique prebiotic fiber supplement. I generally recommend 6 grams of Sunfiber per day for best results. Sunfiber mixes in with hot or cold beverages easily and is taste-free and colorless.

I love Sunfiber so much, actually, that I use it for my products at Gut Power Drinks! Each of our drinks combines our signature blend of prebiotics Sunfiber and probiotics, along with a polyphenol-rich flavor like matcha, cocoa, or coffee for the ultimate gut health drink mix.

Bimuno is the best prebiotic supplement that contains GOS galactooligosaccharide. I typically recommend 1 stick of the powder formula 3. Bimuno can be mixed into pretty much any beverage and is tasteless. In general, I find FOS to be slightly less well-tolerated than the others on this list, but not by much!

I recommend 5 grams of FOS for best results. If your prebiotic supplement comes in capsule form, be extra vigilant about the dosage — the amount of prebiotic needed to provide you a benefit typically will not fit in a capsule or two.

Prebiotic supplements most often come in powdered form for this reason. Lastly, prebiotics do seem to be somewhat like probiotics in that different types of prebiotics may be better suited for different uses.

Remember that the effects of probiotics are strain-specific. It may also help with blood sugar regulation , thanks to soluble fiber beta-glucan bringing in all the prebiotic activity.

This highly nutritious food is packed with key minerals like iron, folate, zinc. Try this Oatmeal with Yogurt and Toasted Almonds. Asparagus has high levels of inulin, which is an indigestible fiber that feeds good bacteria like Lactobacilli and Bifidobacteria and adds bulk to the stool, supporting regular bowel movements.

Flaxseeds are a versatile ingredient that has a mild, nutty and crisp consistency. They contain fiber and polyphenols called lignans, making them a prebiotic source. Whole flaxseed will pass through the intestines undigested, which means you won't get to enjoy all of the benefits it has to offer.

Not sure how to enjoy it? Add a tablespoon to your hot breakfast cereal, mix it into yogurt with fruit or use it to make an egg substitute for vegan baking. Inulin stimulates the growth of beneficial bacteria, such as Bifidobacterium, according to a small trial reported in The American Journal of Clinical Nutrition.

They have a flavor like a sweeter, nuttier potato. To eat them, peel off the skin, shred them and sprinkle on a salad, roast them or blend them into a soup or a dip. There are many health benefits of seaweed.

Certain species, like Eucheuma Spinosum, are an emerging source of prebiotics because they are resistant to digesting enzymes and enhance gut microbial activity.

Seaweed contains a significant amount of iodine — with just one serving, you can easily meet the daily recommended amount. It's always better to obtain prebiotic fibers from food. However, she adds that there may be unique situations where a prebiotic supplement might be recommended — for example, if an individual is not able to get enough fiber from foods or has digestive conditions like irritable bowel syndrome, short intestinal bowel obstruction, frequent gas or bloating.

Foods high in prebiotic fibers can exacerbate the symptoms. Méndez adds, "While supplements may offer convenience, they give a different quality of nutrition from consuming fresh fruits and vegetables.

Prebiotics are the foods that feed and are digested by our beneficial gut microbes. The microorganisms found in the gut microbiome are in charge of digesting different groups of fiber. If you have been diagnosed with digestive issues like IBS or SIBO, or if you suffer from gas, bloating, excessive burping, diarrhea or sometimes constipation, eating more prebiotic foods can backfire and make you feel worse.

Consult with a healthcare provider who's versed in digestive disorders and a dietitian with digestive health experience to help you determine the right balance and rate of introducing prebiotic foods. Overall, when it comes to prebiotics, "the wider the variety of fibers we feed our gut microbes, the more we ensure they have the energy they need to perform crucial bodily functions," adds Mendez.

Valerie Agyeman, R. She has more than 10 years of nutrition communication, corporate wellness and clinical nutrition experience. She has over 10 years of nutrition communications, corporate wellness and clinical nutrition experience.

The Best Multivitamins for Women. Good Housekeeping Dietary Supplements Methodology.

Instead, opt for high-fiber foods packed with gut-boosting benefits. Though Sameer Berry, M. Here are the best prebiotic foods for gut health to add to your diet. They also contain a small amount of prebiotic fiber called inulin, which may stimulate the growth of good bacteria in your gut.

Lentils, pulses, and beans fall under the umbrella of legumes and each provides vital prebiotics to the gut. Lentils , for example, not only come with manganese, potassium, folate, and iron, but they have a whopping 16 grams of fiber per cup , which can help with digestion and gastrointestinal health.

Additionally, lentils offer resistant starch which is not digested by the small intestine but can be fermented by gut bacteria, explains Dr. Your salad may be doing your gut some good. Leafy greens like kale bring fiber, folate, and B vitamins to your plate in addition to vitamin C, and research suggests leafy greens can increase the growth of healthy gut bacteria.

And though we love all whole grains, oats , in particular, can pack in the prebiotics. A bowl of plain oatmeal with fresh fruit and nut butter has soluble fiber and vitamin E that works to improve immunity and keep things moving in your gut.

Berry adds that bacteria in the gut works to ferment the soluble fiber found in oats, which can lead to beneficial short-chain fatty acids in the colon and can potentially lower LDL cholesterol.

Sometimes also called sunchokes , these root vegetables are high in vitamins, potassium, iron, and fiber. Berry notes that Jerusalem artichokes are also a high FODMAP food fermentable oligo-di-mono-saccharides and polyols. These foods are poorly absorbed in the small intestine and often rapidly fermented in the large intestine, he explains.

Many people benefit from these foods as they support a healthy gut microbiome and provide prebiotics, but others are sensitive and can experience GI distress, he warns. You may hear about this group in reference to a low-FODMAP diet as well, along with dozens of other fruits, vegetables, and sugars.

Packed with inulin fiber, dandelion greens have been shown to reduce constipation, boost the immune system, offer anti-inflammatory properties, and increase good gut bacteria.

Related to the dandelion family, research has found that chicory is rich in prebiotic inulin fiber, which can improve bowel function and relieve constipation. Berry notes that chicory root is often added to processed foods like fiber bars, gluten-free foods, and some cereals.

Though this is used to increase the fiber content and naturally sweeten products, the ingredient can sometimes cause unwanted GI distress in some people. Similar to the benefits of other veggies like broccoli and leafy greens, cabbage has a high amount of fiber, vitamin K, vitamin A, and iron.

Research has shown that cabbage specifically raw cabbage offers prebiotics to the gut that can improve gut health. Arielle Weg is the associate editor at Prevention and loves to share her favorite wellness and nutrition obsessions. You can usually find her taking an online workout class or making a mess in the kitchen, creating something delicious she found in her cookbook collection or saved on Instagram.

She has taste-tasted hundreds of products and recipes since joining GH in tough job! A graduate of Fordham University, she considers the kitchen to be her happiest place. The Healthiest Fast Food Menu Items. Sticky Riesling Chicken. Updated June Prebiotics can be found in both foods typically high-fiber foods and supplements.

These prebiotic polyphenols can be found in many plant foods and are wonderful for your digestive and overall health! Pre biotics and pro biotics are quite different, despite very similar-sounding names! You can think of a pre biotic as the fuel for pro biotics, which are the live bacteria that need feeding.

Probiotics can be found in foods like yogurt, kefir, kvass, sauerkraut, and more. Prebiotic food sources include chicory root, garlic, onion, Jerusalem artichoke, and more.

You can consume both probiotic supplements and prebiotic supplements. Both probiotics and prebiotics are exceptionally good for you, and I highly recommend incorporating both into your routine for optimal gut health.

Utilizing both in your gut health routine will help to optimize your digestive wellness. That said, not all types of fiber are considered prebiotic.

The main difference between a prebiotic and fiber is that a prebiotic must selectively feed beneficial bacteria. Fiber may be metabolized more broadly and thus can feed non-beneficial bacteria as well as good bacteria.

Prebiotic supplements are a powerhouse when it comes to improving your health. Here are some of the benefits of prebiotics you can expect. too much bad bacteria and not enough good bacteria. Gut dysbiosis has been associated with a myriad of health conditions, like allergies, eczema, metabolic syndrome, obesity, inflammatory bowel disease, autoimmunity, and more.

You can learn more about dysbiosis by reading my article on the topic here. By consuming prebiotics, you can increase your counts of beneficial bacteria, tipping the scales toward a more balanced gut microbiome.

A balanced microbiome means a healthy body! Prebiotic supplements have also been shown to improve lactose tolerance in those who are lactose intolerant, as well as improve symptoms of IBS like bloating, excessive gas, diarrhea, and constipation. Prebiotic supplements can also improve IBS-like symptoms even more than a low-FODMAP diet alone when combined with this approach.

Gut bacteria play a huge role in how your metabolic system functions. When gut bacteria in the microbiome become imbalanced i. Researchers believe that this inflammation is at the root of many diseases, but it can especially impact the development of metabolic disorders such as obesity and diabetes.

Taking prebiotic supplements has been shown to improve fasting blood sugar, HbA1c, fasting insulin levels, and inflammation markers. Prebiotic intake has also been shown to increase satiety and decrease calorie intake, which may play a role in some of the positive metabolic changes seen with prebiotic consumption.

This makes sense when you think about it — after all, your digestive tract is exposed to the many foods, particles, bacteria, etc that make it through your mouth on a daily basis. In order to keep you healthy, it must have a robust system in place to tolerate foreign particles that pose no pathological threat, while also being able to mount an attack toward pathogens that may negatively impact the body.

Prebiotic supplements have been shown to positively impact the immune system. Prebiotic consumption increases short chain fatty acid SCFA production, which in turn has been shown to promote T regulatory Treg cells, as well as other important immune cells. Because of these effects, prebiotic supplements have been shown to improve atopic diseases such as asthma and eczema.

Targeting the microbiome with microbiome-modulating things like prebiotic supplements and probiotic supplements is of great interest to researchers who study stress-related diseases such as anxiety, depression, and even conditions like irritable bowel syndrome. Using prebiotic supplements has been shown to reduce waking cortisol response in adults.

There are very few side effects of consuming prebiotic supplements. That said, some people may experience slight increases in bloating when consuming large doses of prebiotics. To avoid any digestive upset, it is best to start slow when increasing your intake of prebiotic supplements.

There are also prebiotics that are less likely to cause these types of side effects like Sunfiber. There are many substances that act as prebiotics, and the list will surely become even longer in the coming years with the new, expanded definition of a prebiotic.

With the expanded definition of prebiotics, there are some newer prebiotics available now as well, such as polyphenols. Polyphenols are naturally-occurring compounds found in in plants. Some foods high in polyphenols include blueberries, coffee, strawberries, blackberries, flaxseed, tea, and wine.

Recent research has shown that polyphenols act as prebiotics in the digestive system, increasing our counts of healthy gut bacteria.