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Prebiotics are one of the most important supplements you can take to improve your gut health and feed your gut microbiome. Prebiotics are mainly fiber that your body can't digest but your gut bacteria can—they're food for the healthy bacteria in your gut and help to optimize your digestion. The best prebiotics on the market are designed to help improve your health and quality of life.
Prebiotics come from a variety of plants, such as bananas, sweet potatoes, and dark leafy greens, so you'll most often see them in the form of a greens powder.(1) This makes them easy and convenient to use on a daily basis, as you can simply add a scoop of prebiotics to your favorite smoothie or morning protein drink, or even use them to enrich your soups and dressings.
The Best Prebiotics - Our Top Picks
- Best Overall Prebiotic: Ritual Synbiotic+
- Best Prebiotic for Weight Loss: Transparent Labs Prebiotic Greens
- Best Prebiotic Fiber Supplement: Gainful Fiber
- Best Prebiotic for Athletes: Ritual Synbiotic+
- Best Prebiotic and Probiotic Combination: Yourbiology
- Best Prebiotic for Men: Biotics 8
- Best Prebiotic for Constipation: Performance Lab® Prebiotic
- Best Prebiotic Powder: Micro Ingredients Prebiotics Fiber Powder
- Best Affordable Prebiotic: Bulk Supplements Psyllium Husk
- Best Prebiotic for Women: Hum Skin Squad Pre+Probiotic™
With so many supplement brands on the market, choosing the best prebiotic could feel daunting. And that's why we're here to help out with a list of our top picks.
Why Trust Us?
The health and safety of ACTIVE's readers is of the utmost importance to us. To ensure your well-being when consuming prebiotics, the ACTIVE.com editorial team prioritizes products that are independently tested by a third party. We've also consulted with a team of nutritionists and dieticians to ensure the products we feature are of the highest standard. This helps us create the most accurate, authentic review content for our readers. More importantly, fitness may be our job, but it is also our passion. Therefore, we strive to bring you products that we trust and would personally use. For more information on how we chose the supplements, scroll to the end for our rating scale.
Best Overall Prebiotic - Ritual Synbiotic +
SPECS
- Price: $1.80/serving
- Dosage: 1 capsule
- Type: capsules
- Ingredients: Probiotic blend, PreforPro®, tributyrin, hypermellose, gellan gum, coconut MCT oil, silica, cellulose
- Certifications: Third-party tested, Non-GMO
Ritual is one of the most popular brands of supplements on the market and it’s known for its high-quality products. Their powerful Synbiotic+ supplement is a 3-in-1 formula containing probiotics that help replenish your gut microbiome, prebiotics that feed the beneficial bacteria, and postbiotics which are the byproducts of your body digesting prebiotics and probiotics.(2) They contain a variety of potent micronutrients that help slow down the growth of harmful bacteria in your body.
Synbiotic+ contains 11 billion colony-forming units (CFUs) from two of the most researched bacterial strains in the world, Lactobacillus rhamnosus and Bifidobacterium animalis ssp. Lactis, as well as a powerful blend of prebiotics that help support your gut health, reduce uncomfortable bloating, improve gut barrier health, and help support the growth of good bacteria in your gut. The formula contains clean ingredients and no gluten, sugar, or artificial additives. It’s also vegan and third-party tested to ensure potency, purity, and high quality.
Best For
- Anyone who prefers clean ingredients, with no gluten, dairy, GMOs, or sugars
- Anyone seeking a balance of prebiotics, probiotics, and postbiotics
- Vegans
Not Best For
- Bargain hunters
Best Prebiotic for Weight Loss - Transparent Labs Prebiotic Greens
SPECS
- Price: $1.53/serving
- Dosage: 1 scoop
- Type: Powder
- Ingredients: Spirulina, organic chlorella, organic acacia fiber, organic green banana flour, organic Jerusalem artichoke fiber, chicory root, natural flavor, malic acid, stevia, cinnamon
- Certifications: No artificial sweeteners, coloring, or preservatives
Transparent Labs is a popular supplement brand that's known for producing high-quality products, and their Prebiotic Greens powder is no exception. Made with four different prebiotic fiber ingredients and two of the most powerful algae in the world, spirulina, and chlorella, this supplement aims to deliver a plethora of vitamins, minerals, protein, antioxidants, and other powerful plant compounds—all while feeding the beneficial bacteria in your gut.
This prebiotic is easy to digest and quick to absorb as it comes in powder form, and you can easily mix it with your favorite beverages. Only one scoop is all you need to deliver a powerhouse of micronutrients and fiber to your gut microbiome to help lower inflammation, fight free radicals and the oxidative damage they cause, flush out toxins from your system, and even promote weight loss in the process.(3)
Best For
- Those who prefer mostly organic ingredients
- Vegans
- Anyone looking to control their weight via healthier digestive processes
Not Best For
- Those who prefer the simplicity of a pill or capsule
- Bargain hunters
BUY: Transparent Labs Prebiotic Greens
Best Prebiotic Fiber Supplement: Gainful Fiber
SPECS
- Price: Varies
- Dosage: 1 scoop
- Type: Powder
- Ingredients: Non-GMO oats
- Certifications: Non-GMO
The entire premise of prebiotics is that good health begins in your gut. For years, fiber has been championed as one of the simplest solutions for a healthy gut, which makes Gainful Fiber an outstanding option for anyone who desires smoother digestion. The most remarkable thing about this excellent supplement is that it includes just a single ingredient: non-GMO oats, a heart-healthy, soluble, and natural fiber option.
A scoop of Gainful Fiber each morning should yield a number of remarkable health and wellness results, including improved digestion through a healthy microbiome; a balanced appetite with reduced cravings; and improved absorption of your essential nutrients. We should also note that, though the Gainful products are not the most affordable on the market, the quality of the ingredients makes these supplements well worth the investment.
Best For
- Anyone who wants to improve their digestion
- Those who prefer clean, simple, and natural ingredients
Not Best For
- Anyone who prefers the convenience of capsules or pills
- Those who want a broader range of flavor options
Best Prebiotic for Athletes - Ritual Synbiotic+
SPECS
- Price: $1.80/serving
- Dosage: 1 capsule
- Type: capsules
- Ingredients: Lactobacillus rhamnosus, Bifidobacterium animalis ssp. Lactis, prebiotic blend, tributyrin, hypermellose, gellan gum, coconut MCT oil, silica, cellulose
- Certifications: Third-party tested, Non-GMO, Vegan
Not only is this our pick for best overall prebiotic, but it’s also the product we most enthusiastically recommend to athletes in particular. Again, the reason for that has a lot to do with the comprehensive 3-in-1 design. This supplement provides everything the active individual needs to ensure healthy digestion, which translates into better nutrient absorption, more energy, an improved immune system, and even less gastrointestinal discomfort.
And of course, we’ll note again that there’s no gluten, dairy, or added sugar of any kind in this supplement, making it well-suited for athletes who are constantly thinking about their diets. Also be aware that this supplement includes some of the world’s most-studied strains of microbiome bacteria, making it a pretty safe option for anyone who simply wants a good, steady season.
Best For
- Anyone who prefers clean ingredients, with no gluten, dairy, GMOs, or sugars.
- Anyone seeking a balance of prebiotics, probiotics, and postbiotics.
- Vegans
Not Best For
- Those on a tight budget
Best Prebiotic and Probiotic Combination: Yourbiology
SPECS
- Price (rating scale): $2.16/serving
- Dosage: 2 capsules
- Type: capsules
- Ingredients: Lactobacillus acidophilus, bifidobacterium lactis, lactobacillus plantarum, lactobacillus parasecei, marine polysaccharide complex, fructooligosaccharide
- Certifications: Dairy-free, soy-free, gluten-free, GMP-certified
Prebiotics and probiotics work hand in hand to ease your digestion, promoting good gut health both before and after you eat. That’s why many of the most effective digestive health supplements include the two in combination. Yourbiology is one of our favorite pre-pro combos, offering a hearty 40 billion CFUs in each serving and opening up a range of health benefits.
These supplements come with a patented ingredient called MAKtrek® Bipass Technology, which is derived from brown seaweed. Basically, it shields the bacteria from stomach acid until it is in the small intestine, meaning that you actually reap the full benefit of those 40 billion CFUs. The other ingredients may help to provide a strong gut “seal,” eliminate bloating and cramping, reduce inflammation, and even improve the health of your skin! There’s so much to love about Yourbiology, and we haven’t even mentioned the fact that these supplements are free of dairy, soy, and gluten.
Best For
- Anyone seeking comprehensive solutions for gut health
- Those who struggle with cramping, bloating, or other chronic GI issues
Not Best For:
- Bargain hunters
- Anyone who struggles to swallow capsules or pills
Best Prebiotic for Men: Biotics 8
SPECS
- Price (rating scale): $2.16/serving
- Dosage: 3 capsules
- Type: Capsules
- Ingredients: Saccharomyces Boulardii, Lactobacillus casei, Lactobacillus rhamnosus, Lactobacillus plantarum, Lactobacillus acidophilus, Lactobacillus paracasei, Lactobacillus fermentum, Bifidobacterium longum, Bifidobacterium breve, Bifidobacterium bifidum, Digestive Enzymes, Chicory root fiber
- Certifications: Dairy-free, soy-free, gluten-free, preservative-free, GMP-certified
Many men struggle with digestive health, and one of the best solutions we’ve come across is Biotics 8. Made of premium, all-natural, science-backed ingredients, this supplement offers 10 active strains that are carefully chosen to support your overall health and wellness. These include bacterial ingredients to address many of the most common male health concerns: Colon inflammation that causes loose bowels, leaky gut and IBS symptoms, gas, bloating, difficulty maintaining a stable weight, and more. There are even strains here that have been linked with improved muscle mass, making Biotics 8 an outstanding option for athletic men and for weight lifters.
There’s plenty more that we love about this blend, including the inclusion of probiotics, the absence of any unnecessary ingredients, and more. At three capsules a day, this is a little bit of a demanding supplement, and the price point is intermediate. Based on sheer quality—and the appropriateness for male digestive health in particular—it still earns our seal of approval.
Best For
- Active men
- Weightlifters
- People who prefer natural ingredients
Not Best For
- Bargain shoppers
- Anyone who struggles with swallowing capsules or pills
Best Prebiotic for Constipation: Performance Lab® Prebiotic
SPECS
- Price: $1.47/serving
- Dosage: 3 capsule
- Type: capsules
- Ingredients: Fiber, Inulin-FOS
- Certifications: Vegan, GMP-certified, non-GMO, soy-free, gluten-free
Constipation is an uncomfortable and embarrassing problem to have, but often, it can be alleviated with the right blend of gut bacteria. Consider the Performance Lab® Prebiotic, our pick for the best constipation-relieving prebiotic supplement. It’s certainly a simpler and cleaner alternative to pharmaceutical interventions, offering just two ingredients: a healthy dose of fiber, plus a natural prebiotic strain that’s well-suited to soothe the gut, reduce inflammation, and promote easier movements.
It’s a great pick for ensuring healthy metabolic performance, not least because it doesn’t include any superfluous ingredients that could irritate the gut: no gluten, soy, or caffeine. Also, note that the 100% plant-based capsules are designed to be easy to swallow, and to promote full nutrient absorption.
Best For
- Vegans
- Those seeking an all-natural treatment for constipation
- Users who benefit from bundle discounts
Not Best For
- Those who prefer a more comprehensive prebiotic formula
- Those looking for something more focused on athletic performance
BUY: Performance Lab® Prebiotic
Best Prebiotic Powder: Micro Ingredients Prebiotics Fiber Powder
SPECS
- Price: $0.19/serving
- Dosage: 2 scoops
- Type: Powder
- Ingredients: Organic acacia fiber, organic apple cider vinegar, organic orange, organic baobab, organic acerola, organic banana
- Certifications: USDA-organic
The Prebiotics Fiber Powder from Micro Ingredients has much about it worth recommending, starting with the ingredient list. You’ll notice apple cider vinegar, oranges, bananas, and acacia fiber…all ingredients that you’ve heard of before, and all certified as organic by the USDA. There’s not a single artificial chemical or unknown ingredient on the list, making this an exemplary supplement for people who like to know exactly what it is they’re putting into their bodies.
And that’s not all. The Prebiotics Fiber Powder boasts a 6-in-1 prebiotic blend that’s designed to reduce cravings, control appetite, and regulate overall gut health. It’s a completely soluble fiber with a refreshing, naturally fruity taste, and even the price point is pretty reasonable. It may not be as fast and convenient as a pill, but if powders are your preferred supplement delivery system, we can’t recommend this one enough.
Best For
- Those who prefer their prebiotics in powder form
- Those who like to know exactly what it is they’re putting into their body
- Those seeking general improvement to their gut health
Not Best For
- Anyone who would rather have the convenience of a capsule or pill
- Those seeking more targeted relief for constipation or other problems
BUY: Micro Ingredients Prebiotics Fiber Powder
Best Affordable Prebiotic: Bulk Supplements Psyllium Husk
SPECS
- Price: $0.04/serving
- Dosage: 1,400 mg (1/2 tsp)
- Type: Powder
- Ingredients: Psyllium husk
- Certifications: Vegan, gluten-free, no additives
If affordability is your primary concern, you could do a lot worse than the Bulk Supplements Psyllium Husk powder. It’ll cost you a little over $30, but a single bag will provide you with more than 700 servings, meaning this stuff will last you a good long while!
So what’s in it, exactly? Just a single, solitary ingredient. The psyllium husk is a naturally occurring dietary fiber that’s been shown to promote digestive health as well as cardiovascular function. Taking this supplement will improve your digestion and also help you feel fuller for longer, making it an outstanding pick for dieting or general appetite control. And of course, it’s absent any dairy, gluten, or soy, so there’s really no risk of it adversely affecting your nutritional habits or lifestyle. Talk about value!
Best For
- Bargain shoppers
- Those who dislike capsules and pills
- Anyone looking to control their appetite or regulate their eating habits
Not Best For:
- Those who are looking for something more athlete-centered
- Those who hope to address a more specific problem like constipation, cramping, or bloating
BUY: Bulk Supplements Psyllium Husk
Best Prebiotic for Women: Hum Skin Squad Pre+Probiotic™
SPECS
- Price: $1.33/serving
- Dosage: 2 capsules
- Type: Capsules
- Ingredients: Lactobacillus acidophilus, bifidobacterium lactis, lactobacillus rhamnosus, bacillus subtilis, lactobacillus paracasei, lactobacillus salivarius, bacillus coagulans, konjac root extract
- Certifications: Vegan, third-party tested
Many people look to prebiotics first and foremost to promote better digestive health…but did you know that better regulating the bacteria in your gut may also improve the quality of your skin? That’s the main selling point for Hum Skin Squad, a prebiotic that’s designed to help you clear up acne breakouts. There’s a lot of clinical research to show that the product is effective and that it’s an especially helpful addition to any woman’s dietary lineup.
These capsules provide a total of nine strains of active bacteria, specifically designed to promote the growth of healthy bacteria, improve gut health, and help control non-cystic breakouts on your face and skin. While the price point is a little steep, we still recommend this for anyone (and especially any woman) seeking a natural, clinically proven way to stave off unwanted skin problems. Also take note that this product boasts verified clean ingredients with no artificial colors, additives, or flavors.
Best For
- Women looking for a prebiotic
- Those seeking to improve their skincare
- Those who want a supplement with all clean ingredients
Not Best For
- Bargain hunters
- Those who have a difficult time with capsules or pills
- Those seeking something more athletic-focused
BUY: Hum Skin Squad Pre+Probiotic™
What to Look for in a Prebiotic
When it comes to choosing the best prebiotic, there are some important things to keep in mind, from the type and purity of ingredients to the addition of health-boosting compounds, and of course, how it fits your budget.
What Is a Prebiotic?
Prebiotics are plant-based fibers that act as food for the bacteria in your gut.(4) They're often paired with probiotics in a supplement so that they can directly feed the beneficial bacteria from the probiotic strains. Their main roles are to help improve the bacterial flora in your GI tract, promote better digestion, improve the texture of your stool, stimulate waste disposal, and promote a lower inflammatory state in your body overall.
Type
Prebiotic supplements come in a variety of different forms, such as capsules, chewable tablets, gummies, and powder. It's generally thought that powder form is the easiest and quickest to digest, but it can also have the strongest taste and be quite unpleasant without additional flavoring.
Ingredients
The best prebiotics will contain no gluten, sugars, dairy, soy, allergens, GMOs, or other artificial ingredients. The goal of taking a good prebiotic is to improve your health and lower your inflammation, not to worsen your health.
CFUs
Plenty of prebiotic supplements on the market contain probiotics, whose potency is measured in colony-forming units, or CFUs.(5) Generally, the more CFUs the better, but it will all depend on the individual as each person's gut microbiome is as unique as their own DNA.
Benefits of Prebiotics
Prebiotics bring a variety of health benefits to the table.(6) Some of the most important include:
- Feeding the healthy bacteria in your gut microbiome
- Helping improve and regulate bowel movements and the texture of your stool
- Helping improve waste elimination and detox
- Producing important neurotransmitters that enforce the communication between your gut and your brain
- Promoting a healthy balance between your hunger and satiety hormones
- Helping enhance the absorption of calcium and phosphorus which can improve bone density
- Strengthening your immune system response
- Improving your body's anti-inflammatory response
Storage Requirements
Something else to think about as you shop for prebiotic supplements is the kind of storage that will be required. Certain products will need to be refrigerated in order to maintain their safety and vitality, and if you have some fridge space to spare, that’s no big deal. But if you’re looking for something you can stockpile in your medicine cabinet, or more easily travel with, you may want to look into some non-refrigerated brands.
Strains
When we talk about strains, what exactly are we talking about? Each strain represents a unique type of bacteria. With any given prebiotic supplement, you might find anywhere from one to 20 strains, though the median number is somewhere closer to 8 or 10. Each strain is specifically chosen to address a particular part of your digestive health. For example, one strain might be well-suited to address constipation, while another might be chosen to provide a better gut seal. It’s always worthwhile to review the strains available in a particular product in order to align them with your health and wellness needs.
What Foods Contain Prebiotics?
It’s worth noting that prebiotics occur in a number of foods, not just supplements. Some people are able to get the prebiotics they need simply from a sound diet, but even those of us who exercise smart nutrition may benefit from a more targeted selection of prebiotic strains.
Having said that, if you desire to boost your prebiotic intake through diet alone, here are some of the best foods to consume.
- Chicory root
- Garlic
- Onions
- Bananas
- Whole oats
- Apples and apple cider vinegar
Our Final Takeaway
Ultimately, prebiotics can be a potent addition to anyone’s diet, potentially correcting digestive health issues you may not have even known you had. The best prebiotics can yield a range of positive health outcomes, affecting everything from your skin to your athletic performance. Consider our recommendations as you seek the prebiotic supplement that is the best for you.
FAQs About Prebiotics
What is the difference between prebiotics and probiotics?
Probiotics are live microorganisms that live in your gut, and prebiotics are the fiber that acts as their food.
How much prebiotic should I take a day?
The USDA Dietary Guidelines' recommended intake of fiber is 25 grams per day for women and 35 grams for men.(7) Each prebiotic supplement has a recommended dosage on its label, but if you're unsure what's the best dose for you, consult with your doctor before starting a supplement.
How long does it take for prebiotics to work?
Every person's gut microbiome is unique, and what might work for some might not work for others. Generally, it's believed you'll start noticing results after a month of consistent use, but it can take more time.
How long do prebiotics take to work?
Building up a healthy colony of bacteria in your gut isn’t something that’s going to happen overnight. While the timeline can vary from person to person, most people start to notice some positive effects within two to three weeks of starting prebiotics.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
References
- Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S. J., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods (Basel, Switzerland), 8(3), 92. https://doi.org/10.3390/foods8030092
- Golan, T., Ricciotti, H. (2021) What are postbiotics? Harvard Health Publishing. Retrieved May 2023. https://www.health.harvard.edu/nutrition/what-are-postbiotics
- Ferrarese, R., Ceresola, E. R., Preti, A., & Canducci, F. (2018). Probiotics, prebiotics, and synbiotics for weight loss and metabolic syndrome in the microbiome era. European Review for Medical and pharmacological sciences, 22(21), 7588–7605. https://doi.org/10.26355/eurrev_201811_16301
- Cleveland Clinic. (March 14, 2022). What Are Prebiotics and What Do They Do? https://health.clevelandclinic.org/what-are-prebiotics/
- Shengjie Li, Ye Tian, Xintao Huang, Yongqiang Zhang, Dehui Wang, Huijie Wei, Jingfei Dong, Rongcai Jiang, Jianning Zhang, Intravenous transfusion of endothelial colony-forming cells attenuates vascular degeneration after cerebral aneurysm induction, Brain Research, Volume 1593, 2014, Pages 65-75, ISSN 0006-8993, https://doi.org/10.1016/j.brainres.2014.09.077. (https://www.sciencedirect.com/science/article/pii/S0006899314013638)
- Slavin J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417–1435. https://doi.org/10.3390/nu5041417
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition.
About the Author
Karla Tafra is a published author, speaker, certified nutritionist, and yoga teacher. She's been writing about nutrition, health, fitness, and overall wellness topics for over 12 years. Her work has been featured on popular sites like Healthline, Psychology.com, Well and Good, Women's Health, Mindbodygreen, Medium, Yoga Journal, Lifesavvy, and Bodybuilding.com.
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