Prebiotics & Gut Health: The Forgotten Fiber

You’ve heard of probiotics—the “good bacteria” that support digestion and immunity.
But what about prebiotics?
They’re just as important, yet often overlooked.

Think of prebiotics as the food that feeds your probiotics—without them, your gut microbiome can’t thrive.

🦠 What Are Prebiotics?

Prebiotics are a type of non-digestible fiber that passes through the small intestine undigested and ferments in the colon, where they feed beneficial gut bacteria.

This fermentation process produces short-chain fatty acids (SCFAs) like butyrate, which support:

  • Gut lining integrity

  • Immune response

  • Reduced inflammation

  • Nutrient absorption

🥬 Common Sources of Prebiotics

You can get prebiotics from both whole foods and supplements:

Food sources:

  • Garlic

  • Onions

  • Leeks

  • Asparagus

  • Bananas (especially slightly green)

  • Oats

  • Apples

  • Chicory root

  • Jerusalem artichoke

Supplemental forms:

  • Inulin

  • FOS (fructooligosaccharides)

  • GOS (galactooligosaccharides)

  • Acacia fiber

🌿 Benefits of Prebiotics

  • Enhance probiotic effectiveness

  • Improve regularity and reduce bloating

  • Strengthen the gut barrier (preventing leaky gut)

  • Support mineral absorption (like calcium and magnesium)

  • May help with mood, sleep, and immune resilience (via the gut-brain axis)

🔁 Prebiotics vs. Probiotics

Prebiotics Probiotics
What they are Non-digestible fibers Live beneficial bacteria
Function Feed good gut bacteria Repopulate gut microbiome
Found in Fiber-rich foods & supplements Fermented foods & supplements
Take them… With or without food, daily Preferably with meals, daily
Work better when… Taken together with probiotics Paired with prebiotics

⚠️ Tips for Using Prebiotics

  • Start slow – Too much too fast may cause gas or bloating

  • Hydrate well – Fiber needs water to move smoothly

  • Combine with probiotics for best results (this is called a synbiotic)

🌿 Final Thought

Prebiotics are the unsung heroes of gut health. If probiotics are the “seeds,” prebiotics are the “soil and fertilizer.”
For a truly balanced and thriving gut microbiome, don’t forget this essential fiber.