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Probiotics are living microorganisms that exist in the body and are available in certain foods and supplements. When probiotics are consumed, they can help repopulate the gut with healthy bacteria to optimize the digestive system. For those with chronic digestive concerns, like irritable bowel syndrome for example, probiotics can help restore bowel function back to normal. 

While probiotics have gained popularity in the past decade or so, prebiotics are lesser-known but just as important. Prebiotics are the substances (available in certain foods) that beneficial gut bacteria require to help them to grow and flourish. In a sense, prebiotics are like “pet food” for good bacteria. 

Examples of Foods with Probiotic Properties

• Kefir drink (starter kits are available to make homemade kefir)
• Sauerkraut
• Kombucha tea
• Kimchi – A common traditional side dish in Korea made from salted and fermented vegetables
• Tempeh – A cultured soy product originating from Indonesia
• Miso Soup – A fermented soybean paste consumed as a soup
• Pickled cucumbers
• Natto – A traditional Japanese food made from fermented soybeans   

It is important that we consume probiotic-containing foods as part of a regular diet, and it is also important that we eat prebiotic foods to feed the estimated 100 trillion bacteria that live in our stomachs, small intestine and large intestine. 

Prebiotic Foods and Supplements

Prebiotic foods are rich in a special type of carbohydrate called oligosaccharides—oligo means “a few” and saccharide translates to “sugar”. Oligosaccharides fall between simple carbohydrates and complex carbohydrates in size, meaning that they usually are three to 10 sugar molecules long. The gut’s good bacteria eat these fermentable sugars to help ensure the diversity of the gut bacteria. In essence, oligosaccharides are “food” for the body to make its own probiotics or good bacteria.  

15 Prebiotic Foods

The following are foods with prebiotics.  Some are also available in supplement forms.  

Apples 

Eaten all over the world, this ubiquitous fruit is a great source of nutrients. Pectin accounts for half of an apple’s fiber and studies show that pectin, a prebiotic, can help increase the growth of healthy gut bacteria while preventing overgrowth of bad bacteria. Perhaps “an apple a day” really will keep the doctor away? Apples are very accessible to many, and pectin supplements are also available. 

Asparagus 

In addition to being high in fiber, asparagus is a great source of prebiotics. Best eaten raw. 

Bananas 

A staple for many worldwide, bananas, which contain the prebiotic inulin, are one of the first fruits usually given to babies. They’re great for adults too, as they make for a convenient, quick breakfast option and an easy-to-pack, satisfying snack. A banana with some green coloring has lower sugar content than riper bananas and more resistant starch, so it can help you feel fuller for longer. A 2011 study showed women who consumed a daily banana had an increase in healthy gut bacteria and less abdominal bloating when compared to those who did not eat bananas. 

Barley

Barley is a prebiotic with digestion benefits. Studies show that barley can help reduce inflammation in the intestines in those who have inflammatory bowel disease. A 2015 study also showed barley’s benefit to the gut microbiome. 

Burdock Root  

Part of the sunflower family, this herb has prebiotic substances—mainly inulin—which help encourage gastrointestinal health by promoting the growth of beneficial gut bacteria. Burdock Root can be consumed as a food but is usually taken as a supplement or drunk in the form of burdock tea.

Chicory Root 

The flowering chicory plant belongs to the dandelion family and is a main source of inulin. Its light purple flowers and leaves are often added to salads. According to a 2007 study, this root can help stimulate the growth of a healthy gut bacteria known as bifidobacteria and help prevent overgrowth of harmful pathogenic bacteria. A 2015 study concluded that chicory root could help delay and possibly prevent the onset of diabetes in addition to helping with bowel movements. Used as a food additive and also as a caffeine-free coffee substitute. 

Cocoa

According to a 2017 study in Frontiers in Nutrition, antioxidant-rich cocoa helps increase levels of nitric oxide, a natural substance that lowers blood pressure and promotes vascular health. A 2016 study showed that cocoa helps reduce inflammation levels in the body. 

Cocoa also helps optimize gut health. A 2011 study showed that it could help increase the growth of both bifidobacteria and lactobacillus while a 2008 study in the British Journal of Nutrition showed similar benefits. Cocoa can be consumed as dark chocolate or powder and in baked goods and drinks. From a health perspective, dark chocolate is preferred over milk chocolate, which has a higher sugar and lowers cocoa content. 

Dandelion Greens (Taraxacum spp) 

A common flowering plant native to Eurasia and North America, highly nutritious dandelion is rich in vitamins A, C and K. Dandelion is also a good source of fiber along with such minerals as calcium, iron and magnesium. Additionally, it’s a natural diuretic, helping to eliminate excess fluid that may be retained in the body. A 2014 study in the International Journal of Food Sciences and Nutrition showed that dandelion could help facilitate the growth of lactobacillus and bifidobacteria, both beneficial for intestinal health. It can be consumed as a food, supplement, tincture or herbal tea.

Flaxseed 

Flaxseed and related foods have health benefits connected to heart and gut microbiome. They are an excellent source of insoluble fiber, in the form of lignins and cellulose. A 2018 study in Frontiers in Oncology showed that flaxseed has positive effects on the gut microbiome, helping beneficial bacteria to proliferate.    

A 2016 study showed daily consumption of up to six grams of flaxseed significantly reduced blood CRP levels and overall inflammation levels in the body. Flaxseed can also help lower total and bad (LDL) cholesterol. Suggested dose: 1,000-2,000 mg of flaxseed supplement daily. It can also be consumed as a food item and is frequently added to salads or blended into smoothies. 

Garlic  

Native to Asia and Northeastern Iran, garlic is now one of the world’s most consumed herbs and has numerous health benefits. Not only it is a natural antibiotic with blood pressure lowering properties, but it also helps with gut health. According to Healthline.com, 11 percent of garlic’s fiber comes from inulin while six percent comes from fructooligosaccharides (FOS). Both are prebiotics. A 2013 study showed that garlic stimulates the growth of bifidobacteria, leading researchers to conclude “prebiotic effectiveness...supports the use of garlic as a way to prevent some gastrointestinal diseases”.  It is consumed as an herbal additive to food or in supplement form. 

Jerusalem Artichoke 

Also known as sunchokes, this root is native to North America and was consumed by Native Americans prior to European colonization. According to a 2007 study, Jerusalem artichoke can help stimulate the growth of the healthy gut bacteria bifidobacteria and help prevent overgrowth of harmful pathogenic bacteria.  

Konjac Root 

Commonly used in traditional Chinese medicine, the konjac plant contains a starchy root called corm, a type of dietary fiber. The root is used to make the supplement, which has numerous health benefits thanks primarily to a high concentration of that fiber, which is known as glucomannan.

A 2005 study showed konjac root could help with weight loss as users who consumed it became fuller than those who did not take it. Other studies suggest that konjac root is beneficial not only for optimizing healthy gut bacteria but also may help with diabetes management, lowering cholesterol and keeping bowel moving regularly.

Oats 

Avena sativa is the scientific name for this whole-grain food commonly consumed for breakfast in the U.S. and around the world. A great source of fiber in the form of beta-glucan, oats are also known to help lower total cholesterol and bad (LDL) cholesterol, and reduce blood pressure when consumed regularly. They are believed to be protective against heart disease. 

Oats are also nutrient rich—they’re a good source of B vitamins, manganese, iron and zinc, among other crucial minerals. As a result of their beta-glucan, they are helpful to the gut microbiome, according to a 2016 study in The British Journal of Nutrition. Frequently eaten as a breakfast cereal. 

Onions

In addition to adding a tremendous amount of flavor to foods, onions have numerous health benefits. They are rich in fructo-oligosaccharides, a.k.a. fructans, which are known to increase the growth of bifidobacteria, one of the beneficial gut bacteria. Onions also are known to have anti-cancer benefits when consumed in the diet.

Seaweed

The health benefits of seaweed have become more understood over the last decade. Seaweed contains PS, or polysaccharides, a compound which has enormous benefit to the gut microbiome. PS acts on the gut as a prebiotic. Seaweed is now available in many food snacks, which making optimizing gut health more enjoyable.

Put simply, probiotics are live microbes which live in and support our gut function, while prebiotics act as the food for those microbes. Both probiotics and prebiotics are naturally present in the food we eat - meaning we can boost our intake by adjusting our diet - but both are also available as health supplements for those that require an alternative source.⁵ 

While getting the right balance of both probiotics and prebiotics will help all of us to maintain the number of beneficial microbes in our gut and bring long-term benefits to our gut health, both probiotics and prebiotics may also offer hope as new medical treatments for a range of diseases. For example, taking probiotics has been shown to help protect the gut from infection when taking a course of antibiotics and to help treat the inflammatory bowel disease ulcerative colitis,⁶ while research is ongoing to explore the roles that prebiotics may play in protecting the gut from infections like salmonella and even reducing the risk of bowel cancer.⁷

 

How to Get the Most Out of Them

Before you start taking prebiotics and probiotics, there are a few things you should keep in mind to make sure they’re as effective as they could be. Make sure your probiotics are kept cold in the refrigerator — heat can kill them. They’re living organisms after all! You don’t have to worry about this with prebiotics. 

Also, if you’ve recently taken antibiotics because of a bad infection, those can kill the good bacteria in your gut — not just the bad ones. So it’s worth repopulating after you’ve finished your treatment.

Finally, a word on supplements. Probiotic supplements are made to repopulate your gut with specific species of bacteria. The type, quality and quantity can change from brand to brand. To ensure you’re addressing what you want to address, you should research your condition and take the right probiotic to combat it. And as always, talk to your physician to find the best course of action

Health Benefits of Prebiotics and Probiotics

Probiotics are the beneficial bacteria that naturally occur in a healthy human intestine and assist in many, important processes in the body. The modern lifestyle and external factors such as stress, inflammatory foods, and certain medications such as antibiotics can disrupt the healthy balance and diversity of the gut microbiome.

Taking a probiotic supplement can help restore and maintain microbiome balance and diversity, and offers a multitude of health benefits.

Healthy digestion and optimal bowel movements: One of the main functions of our gut bacteria is to support a healthy digestive system, nutrient absorption, and bowel movements. Probiotics have also been shown to be effective in helping with irritable bowel syndrome (IBS), constipation, and diarrhea.

Immune function: The gut is the largest immune organ in the body. Having a healthy balance of gut bacteria is essential for a strong immune system.

Gut-brain support: The gut and the brain stand in direct communication with one another. The good bacteria in the gut play an important part in this communication, and also help to produce several hormones and neurotransmitters.

Positive mood: 90% of the body’s happiness hormone serotonin is produced in the gut. An imbalance in gut bacteria can be associated with changes in mood and even depression.

Prebiotics are specific insoluble fibers that serve as food for your gut bacteria. Prebiotics are especially important as they feed the anaerobic bacteria that live in the gut. This group of bacteria cannot survive when exposed to oxygen, which is why they cannot be manufactured into a probiotic supplement.

The health benefits of prebiotics include:

Short Chain Fatty Acid (SCFA) production: Prebiotics have a fantastic effect on gut health because SCFAs tend to feed only helpful bacteria, while inhibiting potentially harmful or unwanted microorganisms.

This is due to the lower pH level that occurs in the colon as a result of the SCFA fermentation process, which harms pathogens (bad bacteria, viruses and fungi) and helps beneficial bacteria like lactobacilli and bifidobacteria.

Fiber for digestive health: Prebiotics are insoluble fibers, which means they are not digested. These fibers help move along your waste products out of the body, supporting optimal bowel movements.

Immune function: Certain prebiotic fibers provide essential nutrients for anaerobic bacteria that are important for immune function. This is why we developed Omni-Logic Immune, a precision prebiotic designed to support immune function via the gut.

Weight loss: Fiber helps manage healthy weight by inducing a feeling of being full and curbing your appetite. Fiber takes longer to chew, which increases saliva and gastric acid, causing the stomach to distend and triggering a feeling of fullness.

To read more about prebiotics and their benefits, visit our blog post about prebiotics.

Benefits of Combining Probiotics and Prebiotics

Prebiotics serve as food sources for the probiotic bacteria. This is why some probiotic supplements also contain added prebiotics, usually in relatively small amounts.

The idea behind this is that the healthy bacteria encounter prebiotic food sources as soon as the probiotics reach the intestines. This helps feed the bacteria and allows them to reproduce so that they can fight off harmful bacteria in the gut microbiome.

For optimal gut support, you can also combine probiotics with a prebiotic supplement. This approach has two primary benefits:

• Helping probiotic bacteria survive the journey to the gut and colonize the intestines
• Supporting the good anaerobic bacteria, which cannot be made into dietary supplements

However, not all prebiotic fibers provide the same quality of support. For best results, the added prebiotic “food” should be specifically selected for the probiotic bacterial strains in the formulation. All Omni-Biotic formulations contain specific prebiotic fibers and nutrients selected to support the proliferation of the probiotic bacteria in the blend.

If you’re taking a fiber supplement in addition to your probiotics, then it’s best to take these two supplements apart from one another.

Fiber supplements usually supply prebiotic fibers in relatively large amounts. If you combine this with a probiotic supplement, your healthy bacteria may very well be having a feast and reproduce a little too quickly. This can lead to digestive discomfort such as bloating and gas.

 

Prebiotics Help Probiotics Survive and Colonize the Gut

Prebiotics help probiotics colonize the gut because the prebiotics serve as food sources for the probiotic bacteria.

When probiotic supplements are swallowed (usually as a capsule), the capsule has to travel through the gastrointestinal tract until it reaches the large intestine. When the capsule opens and the probiotic bacteria are released, the prebiotics in the capsule provide immediate food sources.

This allows the bacteria to “feed” on the prebiotics, making them strong so they can reproduce and colonize the gut.

However, not all probiotics have the same effect. For example, if the probiotic capsule opens too early— in the stomach or the small intestine— the beneficial bacteria have to contend with an environment that is very acidic. This often means that the probiotic bacteria die before they can successfully reach the large intestine where they can reproduce.

For highest survival rates and efficacy, you want the bacteria to start consuming the prebiotics before they travel all the way through the digestive tract. That’s why we’ve developed a unique delivery mechanism at Omni-Biotic: a powder that has to be activated in water before intake.

The freeze-dried bacteria “wake up” and eat some of the prebiotics to get strong for the passage through the intestinal tract. This ensures a significantly higher survival rate of the probiotics and a much more impactful supplement.