Prebiotic supplements support gut health by giving bacteria the fuel they need.
Your gut is home to trillions of probiotic bacteria. To survive and thrive, those probiotic bacteria need fuel. That fuel is known as prebiotics.
Prebiotics are plant extracts, fiber-rich compounds, and other natural ingredients that feed the bacteria in your digestive tract. Many people take probiotics and prebiotics daily for digestive health.
With so many prebiotics available, it can be difficult to know which prebiotic supplement is right for you. We want to help. Our editorial team assessed the best prebiotics available today, including the top-rated prebiotic supplements you can buy in 2021. Here are our rankings.
Prebiotic supplements all claim to support gut health. Unfortunately, not all prebiotics are made equal. Some have higher dosages of prebiotic ingredients than others. Others use complementary ingredients to support gut health in multiple ways.
Peak BioBoost is one of the internet’s best-known – and bestselling – prebiotic supplements. The prebiotic comes in the form of a flavorless powder. You mix one scoop of powder with water, a shake, or the beverage of your choice, then drink it daily to support digestion.
One thing we like about Peak BioBoost is the blend of four types of fibers. While other prebiotics contains a single source of cheap fiber, Peak BioBoost contains four types of fiber to help with your body’s digestion. The powder dissolves in seconds, making it easy to take daily for perfect digestion. Plus, each scoop is packed with other nutrients to support gut health, bowel function, weight control, and energy, among other effects. Plus, it’s doctor-formulated – something we don’t see with other prebiotics on this list.
HyperBiotics Prebiotic is a prebiotic powder with Jerusalem artichoke, acacia fiber, and other ingredients to support gut health in multiple ways. Like other prebiotics here, Prebiotic is a 100% food-based blend, which means it contains natural ingredients instead of synthetic formulas.
Unlike other prebiotics listed here, HyperBiotics Prebiotics contain USDA Organic certified ingredients. Many prebiotic supplements don’t bother with USDA Organic certification, giving HyperBiotics Prebiotics an advantage over the competition. HyperBiotics Prebiotic is also psyllium-free, which is something that many other supplements listed here cannot claim. At $26, it’s one of the best – and best-value – prebiotics supplements of 2021.
Daily Greens is a green superfood formula that gives you all of the benefits of juicing with none of the work. Daily Greens contains a blend of dozens of fruit extracts, plants, herbs, vitamins, minerals, nutrients, and other ingredients.
The makers of Daily Greens advertise their formula as a cleanse and detox formula. The formula supports gut health while being 100% organic, liver-friendly, vegetarian-friendly, and doctor-formulated. According to the official website, you can boost energy, burn fat, support a healthy immune system, improve digestion, and support gut health, among other benefits, by taking one scoop of Daily Greens per day. Daily Greens contains plenty of unique ingredients we don’t see with other superfoods, including alfalfa leaf, wheatgrass, spinach, spirulina, beet, cucumber, and broccoli.
1MD Complete Probiotics Platinum
1MD’s Complete Probiotics Platinum is a nutritional supplement that claims to optimize digestive and immune health from the inside of your gut. The supplement contains 51 billion colony forming units (CFUs) per serving, including 11 robust and potent probiotic strains. The supplement also contains a significant dose of Nutraflora, a prebiotic that nourishes the probiotics in your gut to optimize digestion.
If you want a prebiotic supplement with more than just fiber, then Complete Probiotics Platinum may be the right choice for you. It’s called a “complete” formula for a reason, offering multiple delayed-release ingredients to ensure the ingredients safely reach your intestines. It’s also made by Dr. David Kahana, a medical doctor on 1MD’s advisory board, making it a doctor-formulated prebiotic from a reputable supplement company.
Gundry MD PrebioThrive
PrebioThrive from GundryMD is one of the internet’s most popular prebiotic formulas. The formula promises smoother bowel movements and a more balanced microbiome while supporting comfortable digestion and gut health.
Like other prebiotic supplements listed here, PrebioThrive is a flavorless mix. You add the mixture to water, a smoothie, or any other beverage you like, then take one scoop daily to support digestion. And, like the best prebiotic supplements available today, PrebioThrive contains acacia gum, agave inulin, flaxseed, galacto-oligosaccharides, guar gum, and other types of fiber. Instead of tackling digestion with just one source of fiber, GundryMD’s PrebioThrive uses multiple sources.
The main drawback of PrebioThrive is the price. At $79 per bottle, it’s one of the priciest prebiotic supplements on this list.
ActivatedYou Morning Complete
ActivatedYou’s Morning Complete is a prebiotic, probiotic, and green superfood formula in apple cinnamon flavor. It delivers extra fiber (as a prebiotic), 10 billion CFUs (as a probiotic), and a range of green superfoods and herbal extracts. You get the ingredients your gut needs to support digestion along with the leafy green extracts your body needs to support overall health and wellness.
Priced at $79 per jar, ActivatedYou Morning Complete is more expensive than competing options on this list, but it’s also more than just a prebiotic or probiotic blend. It can replace multiple supplements in your cupboard. Key ingredients in ActivatedYou’s Morning Complete include the green superfood blend (with spinach and kale), the metabolic blend (with turmeric and bitter melon extract for weight loss), the cellular function and liver support blend (with Gymnema Sylvestre leaf), the adaptogen blend, and the prebiotic fiber blend, among other formulas.
Gut Power is one of the unique prebiotic supplements on this list, delivering prebiotic ingredients that support gut health in multiple ways – but with the unique flavor we don’t see with other supplements. Gut Power comes in the form of matcha tea, cocoa, and coffee. You can buy Gut Power individually. Or, you can buy the three flavors in a variety pack.
Each Gut Power formula contains 1 billion CFUs of Bacillus coagulans (a probiotic), 6g of Sunfiber (prebiotic fiber), and real organic cocoa, coffee, or matcha (depending on your flavor). There are no fillers, sweeteners, or other ingredients within the blend. Plus, the Gut Power formulas contain caffeine for added energy, including 100mg of caffeine in the Coffee flavor, 10mg of caffeine in the Cocoa flavor, and 50mg of caffeine in the Matcha flavor. If you’re looking for a prebiotic boost without the blandness, Gut Power may be the best choice.
Gundry MD Bio Complete 3
Bio Complete 3 is the second supplement from Gundry MD on this list. It’s also one of the few prebiotic supplements on this list that comes in the form of a capsule – not a powder. Each capsule of Bio Complete 3 contains an all-in-one mixture of prebiotic, probiotic, and postbiotic ingredients to support optimal gut health.
Gundry MD claims their Bio Complete 3 formula can help you lose excess weight, replace fatigue with youthful energy, make your digestive issues vanish, and solve cravings for unhealthy foods, among other benefits. The formula gets its power from three active ingredients, including tributyrin (in the form of CoreBiome), Sunfiber (a patented fiber extract), and Bacillus coagulans (in the form of ProDURA). Together, these ingredients can help with a slimmer waistline, smoother digestion, easier bathroom visits, and higher energy, among other effects.
Performance Lab Prebiotic
Performance Lab’s Prebiotic supplement is aptly named Prebiotic. The supplement uses probiotic bacteria and prebiotic fiber to support digestion in multiple ways. According to Performance Lab, the supplement can boost Bifidobacterium levels in the gut, support digestive health and regularity, help with immunity and fat loss, and provide other effects.
Key ingredients in Performance Lab’s Prebiotic include Orafti Synergy1 (inulin-FOS from chicory root). Instead of overloading your gut only with probiotics, Prebiotics gives your gut probiotics and prebiotics simultaneously, helping you support gut bacteria while nourishing those bacteria with prebiotics at the same time, enhancing the overall effects of the formula. Performance Lab recommends taking three capsules immediately before one or two meals daily for maximum effects.
Biohm Prebiotic Supplement
Biohm is another top-rated prebiotic supplement priced at a surprisingly reasonable rate. At under $24 for a bottle, Biohm’s Prebiotic Supplement is an affordable option that doesn’t compromise quality. Each serving of Biohm’s Prebiotic Supplement claims to optimize your gut’s probiotic environment by creating an ideal feeding ground for probiotic organisms.
To do that, Biohm has added four types of prebiotic ingredients, including inulin, apple pectin, peptidase, and lipase. These are four of the most popular prebiotic ingredients available today for a good reason. Two of these ingredients are prebiotic fibers (inulin and apple pectin), while the other two are digestive enzymes (peptidase and lipase). Together, these ingredients help your gut bacteria survive and thrive, supporting digestion from multiple angles.
JustThrive Precision Prebiotic
JustThrive’s Precision Prebiotic is a dietary supplement with a tropical flavor. According to JustThrive, the formula can more than double the population of good bacteria created by their probiotic supplement. JustThrive’s Precision Prebiotic supports gut bacteria, helping them to grow and thrive over time to repopulate your gut.
Key ingredients in Precision Prebiotic include VitaFiber, galacto-oligosaccharides, organic fructooligosaccharides, and organic xylooligosaccharides. With multiple fiber types, Precision Prebiotics can support gut health in multiple ways, helping you restore balance to your gut and body.
Natural Synergy PreMaxPro
PreMaxPro is a nutritional supplement that combines prebiotics with probiotics to help you support gut health. The 2-in-1 formula grows your microbiome with probiotics, then nourishes that microbiome with prebiotic fiber, helping your bacteria flourish and thrive.
With PreMaxPro, Natural Synergy claims to deliver next-generation prebiotics at maximum effect for probiotic synergy. As part of a promotion, Natural Synergy bundles PreMaxPro with several eBooks, including eBooks that discuss gut health, carb cycling for weight loss, and more. It’s the only supplement on this list that comes with additional educational materials to maximize the supplement’s effectiveness.
GoDaily is a prebiotic supplement that uses multiple types of prebiotics to support digestive health in several ways. While other supplements only contain one or two prebiotics, GoDaily uses Jerusalem artichoke, fructooligosaccharides (FOS), tears of Chios mysticism, nopal powder, oat fiber, and psyllium husk. You mix one scoop of powder into water, coffee, juice, or any drink, then enjoy the benefits of all six ingredients daily.
The makers of GoDaily can be a little dramatic with their advertised health benefits. The website is filled with stories of men and women losing significant amounts of weight, supercharging energy levels, solving serious digestive health issues, and even boosting sex drive after taking GoDaily. It’s possible GoDaily can support some of these benefits, although it’s unlikely to lead to significant weight loss if you’re not willing to diet or exercise. Nevertheless, it’s one of the best prebiotics available today.
Routine is the only digestive health supplement on this list marketed specifically towards women. According to the official website, with routine, you get a blend of prebiotics and probiotics to improve gut health, boost immunity, promote healthy weight, and balance vaginal health.
Routine is ideal for eco-conscious women. Your purchase comes with a reusable glass jar. You ship the glass jar back to Routine each month, and the company refills the bottle with more prebiotic and probiotic capsules. Your purchase also comes with a compostable pouch and a recyclable box. Women will find 5 premium, science-backed probiotic strains with 24 billion colony forming units (CFUs) per capsule inside each capsule. The formula also contains ashwagandha (in the form of KSM-66) and chicory root extract (a prebiotic) to support digestion in multiple ways.
Price: $29.95 per month
How We Ranked
Every prebiotic supplement claims to support gut health and help gut bacteria thrive. However, there’s a big difference between a good and bad prebiotic supplement. To separate the best and worst prebiotics available, our editorial team used the following ranking factors:
Science-Backed Ingredients: The best prebiotic supplements use science-backed ingredients, including the most-researched prebiotic fibers, probiotic bacteria strains, digestive enzymes, and other ingredients.
Effective Dosages: Some prebiotic supplements contain the right ingredients at the wrong dosages. Some supplements split up their fiber sources among too many different ingredients, making it impossible to get a strong dose of any single ingredient. Others focus on high doses of the most proven ingredients. We preferred prebiotic supplements that used clinically effective dosages.
Advertised Health Benefits: Gut health is crucial for weight loss, immunity, skin health, digestion, and other bodily functions. Some supplement companies are honest about the benefits of their prebiotics, while others are not. Some supplement companies claim their formula can solve every possible digestive health issue and help you instantly lose 50lbs, for example, while others are more honest about their advertised effects.
Medical Advisory Board: The best prebiotic supplements are formulated by a doctor – like a medical doctor or naturopathic doctor. Other supplements are not backed by a medical advisory board or verified by a certified nutritionist.
Ease of Use: Most prebiotics comes in the form of an unflavored powder. That’s good – it makes the supplement easy to take. You can add it to water, coffee, a shake, or even your morning bowl of granola, among other foods and beverages. Other prebiotics use flavored formulas or capsules. We weren’t biased towards any specific delivery method, although we emphasized ease of use at every price.
Variety of Prebiotics: Different types of prebiotic ingredients work in different ways. The best prebiotic supplements have multiple sources of fiber, including inulin, fructo-oligosaccharides, galacto-oligosaccharides, and other proven ingredients. We were preferential towards prebiotic supplements with two or more types of prebiotic ingredients.
Complementary Ingredients: Some of the top-ranked prebiotics on our list contained superfood ingredients, plant and herb extracts, probiotics, and other ingredients to complement the effects. We primarily judged each supplement based on its prebiotic ingredients. However, we considered complementary ingredients in our rankings.
Price & Value: The prebiotics above range in price from $20 to nearly $100. Some people want to spend a few dollars per month on a prebiotic. Others are willing to spend hundreds of dollars. We featured supplements for all budgets, although we emphasized good value at every price.
Manufacturer Reputation & Transparency: Some manufacturers avoid disclosing dosage information upfront. They hide behind proprietary labels, avoid listing their full ingredients and avoid disclosing manufacturing location or ingredient sources. We considered manufacturer reputation and transparency in our rankings.
Organic Certification & Ingredient Sources: Some of the best prebiotic supplements contain USDA Organic certified ingredients. These supplements have gone through the trouble of obtaining USDA Organic certification (or working with suppliers that are USDA Organic certified). It’s an extra level of quality that shows the company is committed to making a top product. We considered ingredient sources and organic certification in our rankings of the best prebiotic supplements.
Benefits of Prebiotics: What Does Science Say?
Prebiotic supplements have surged in growth over the last few years. Today, many people take prebiotic supplements daily for weight loss, immune function, digestion, and more.
Generally, science supports these benefits. Good gut health is crucial for overall health and wellness. Good gut health is linked with immunity, weight management, and a reduced risk of disease. By supporting gut health, prebiotic supplements could support all of these benefits. We’ll break down the science below.
Most studies show that we have 39 to 300 trillion bacteria inside our bodies. Some say that the bacteria in our bodies outnumber cells at a 10:1 ratio. Others say the ratio is closer to 1:1. Whatever the ratio is, there are trillions of bacteria within your body, and all of those bacteria need fuel to survive. A significant number of these bacteria live in your gut, where they play a crucial role in digestion.
Studies show that your gut microbiome has profound implications for illness and disease. People with good gut health tend to have healthier skin, better digestion, reduced risk of some diseases, enhanced immune function, and better weight management than those with poorer gut health.
To support gut health, some people take probiotic supplements. Probiotics are living bacteria that thrive in your gut. These bacteria extract nutrients from the foods you eat, helping your body utilize these nutrients effectively. The most popular probiotic strains are species within the Lactobacillus and Bifidobacteria families. You can also find probiotic supplements that use Bacillus, Saccharomyces, and Streptococcus strains, among others.
Prebiotics, however, work differently. Prebiotics are types of fiber that serve as a food source for bacteria in your gut – including probiotic bacteria. Most prebiotics use inulin, fructooligosaccharides, and other types of fiber. Your gut bacteria feed on this fiber, helping them survive, thrive, and repopulate in your gut.
There are multiple types of prebiotic fiber sources, including:
Galactooligosaccharides (GOS): GOS is a prebiotic found in human breast milk. It’s made up of chains of galactose (a type of sugar). These chains vary in length. The GOS in prebiotic supplements is made in laboratories. Studies show GOS particularly encourages the growth of Bifidobacteria.
Fructooligosaccharide (FOS): FOS is a prebiotic made from fructose sugars. Fructose is the natural sugar found in plants, fruits, and vegetables. Many prebiotic supplements listed above contain chicory root because it’s rich with FOS, for example. Other rich sources of FOS include bananas, onions, leeks, garlic, and asparagus.
Inulin: Inulin is one of the most popular sources of prebiotic fiber. The fructose molecules in insulin have longer chains than FOS. You can get inulin from the foods you eat, including onions, Jerusalem artichokes, and certain fruits and vegetables.
Most gut health studies focus on probiotics – not prebiotics. However, growing research has shown the importance of prebiotic supplements.
In this 2016 study, for example, researchers told 71 children with irritable bowel syndrome (IBS) to take a symbiotic, prebiotic, or prebiotic formula. Studies showed that the probiotic group had better belching, reduced bloating, and reduced constipation after meals. Meanwhile, the symbiotic group (which took both probiotics and prebiotics) had a significantly higher percentage of patients who made a full recovery than the prebiotic group (39.1% of symbiotic patients made a full recovery). This shows the importance of taking both a prebiotic and a probiotic.
Studies show that prebiotics also play a crucial role in disease risk by promoting bacteria through fermentation. When prebiotic fibers reach your gut, bacteria and yeast within your gut ferment these fibers, creating short-chain fatty acids. Your gut bacteria (your probiotics) consume these fatty acids, lowering the pH level in the colon, which harms pathogens (reducing levels of bad bacteria, viruses, and fungi) while promoting probiotic bacteria (like Lactobacilli and Bifidobacteria strains).
Prebiotic supplements can help with weight loss. In one study on Chinese adults, a group taking a prebiotic (wheat dextrin) reduced hunger between meals, causing them to eat fewer calories per day than a placebo group naturally. In another study, researchers found that women who got more fiber in their diet (including the types of fiber seen in prebiotic supplements) had a reduced chance of gaining weight.
Some people take prebiotics for specific digestive issues – like gassiness or bloating. In this study on IBS patients, researchers observed a reduction in flatulence severity associated with low doses of non-insulin prebiotics.
Although most studies focus on probiotics – not prebiotics – growing evidence has indicated the importance of prebiotic fiber in overall health and wellness, including gut function and gut health. Any of the top-ranked prebiotics above contain clinically proven ingredients linked to gut health and wellness.
Side Effects of Prebiotics
Studies show that prebiotics are safe for most healthy adults to take when consumed in normal quantities. Many foods you eat are already rich in prebiotics, so you may be getting a significant daily dose of prebiotics even without taking a supplement.
Most people can take a normal dose (2.5g to 10g per day) of prebiotic formula without experiencing side effects.
However, people with gastrointestinal or digestive disorders may experience side effects. People with IBS, SIBO, FODMAP, and other conditions, for example, should talk to their doctor before taking prebiotics.
Even if you don’t have a digestive condition, you could experience side effects from prebiotics. If you take a large dose of prebiotics, for example, then the prebiotic fibers could ferment too rapidly, leading to bloating and constipation.
Stay within a normal dose to avoid most prebiotic side effects. In this study, researchers found that a dose of 5g of prebiotic formula per day helped with flatulence while a dose of 20g per day did not. By staying within a normal dosage range, you can maximize the benefits of prebiotics while minimizing the side effects.
Prebiotic Supplement Dosages
Studies show that the best prebiotic dosage tends to be around 2.5g to 10g per day. At this dosage, the supplement maximizes the positive effects on your gut microbiome while minimizing side effects.
If unsure about dosage, follow the recommended dosage instructions on your prebiotic supplement’s label.
FAQs About Prebiotics
Q: What is the best prebiotic supplement?
A: Any of the top-ranked prebiotic supplements on our list are among the best prebiotics available today.
Q: Can I get prebiotics from the foods you eat?
A: Yes, you can find plenty of prebiotic fiber in the food you eat. Certain fruits, plants, and vegetables are rich in FOS, inulin, and other prebiotic fibers. However, you would need to eat many of these foods per day to match the serving of a single prebiotic supplement.
Q: What is a prebiotic supplement?
A: A prebiotic supplement is a formula that contains ingredients (like fiber) to fuel the good bacteria (the probiotics) in your digestive tract.
Q: What’s the difference between a prebiotic and probiotic supplement?
A: A prebiotic supplement is a fiber supplement that feeds gut bacteria in your digestive tract. A probiotic supplement gives you living bacteria that thrive in your digestive tract. Your gut needs both prebiotics and probiotics to maintain normal health.
Q: What do prebiotics do?
A: Prebiotics feed the good bacteria in your digestive tract, helping these bacteria repopulate and multiply.
Q: What are the benefits of a prebiotic supplement?
A: The benefits of a prebiotic supplement are similar to the benefits of good gut health. Good gut health is linked with weight management, cardiovascular health, immunity, cognition, and other benefits.
Q: What are the symptoms of poor gut bacteria health?
A: If you have poor gut bacteria health, you could notice abdominal pain and discomfort, frequent bloating, indigestion, diarrhea, excess gas, brain fog and poor cognition, increased food and sugar cravings, unexplained weight gain or difficulty losing weight, and other symptoms.
Q: Can prebiotics help with weight loss?
A: Yes, studies show prebiotics can help with weight loss. Prebiotics support gut health, and good gut health is crucial for weight loss. Additionally, prebiotic supplements contain fiber, and fiber can help you feel full, which means you naturally eat less food.
Q: Is gas a sign of a healthy gut?
A: Gas can be a sign of a healthy gut. Gas occurs when active bacteria in your gut are working properly. Excessive gas may feel uncomfortable, but it’s a sign your gut is breaking down the foods you eat.
Q: What’s better – prebiotics or probiotics?
A: Prebiotics and probiotics work in different ways. Prebiotics are fibers that feed probiotic bacteria in your gut. They both work in different, complementary ways to support gut health.
Q: What is dietary fiber?
A: Dietary fiber includes the edible parts of plants that are resistant to digestion. Your body cannot digest these fiber types, but your body pushes this fiber out of your body. It helps to remove waste, maintain digestive regularity, and support overall gut health.
Q: Why should I follow a high-fiber diet?
A: 95% of Americans do not get their daily recommended intake of fiber. Many people take a fiber supplement to compensate. A good fiber supplement – like a prebiotic – can support blood pressure, cholesterol, blood sugar, weight loss, immunity, and other crucial aspects of health and wellness.
Q: What are the best foods for prebiotics?
A: As Monash University reports, the best prebiotic foods include vegetables (like Jerusalem artichokes, chicory, garlic, onion, leeks, shallots, asparagus, spring onions, beetroot, green peas, and sweetcorn), legumes (like chickpeas, lentils, red kidney beans, baked beans, and soybeans), fruits (like custard apples, nectarines, white peaches, persimmon, tamarillo, watermelon, and rambutan), bread and cereals (like barley, rye bread, rye crackers, pasta, gnocchi, couscous, wheat bran, wheat bread, and oats), and nuts and seeds (like cashews and pistachios).
Q: What is the digestive system?
A: The digestive system consists of the gastrointestinal tract (the GI tract), the liver, pancreas, and gallbladder. The GI tract consists of holly organs along a long, twisting tube from your mouth to your anus. As food enters your body, it passes through your mouth, esophagus, stomach, small intestine, large intestine, and anus. Each part plays a crucial role in the digestive process.
Q: How does my body control the digestive process?
A: Your body controls the digestive process using hormones, nerves, and bacteria. Cells in your stomach and small intestine produce and release hormones that control your digestive processes. These hormones tell your body to create digestive juices. They also tell your brain whether you’re full or hungry. Nerves, meanwhile, control digestive functions, including muscle movements along with your digestive tract and communication signals between your body and brain.
Q: How do I improve my digestion naturally?
A: Eating a healthier diet, getting more fiber, staying hydrated, reducing stress, adding more healthy fats to your diet, and taking a prebiotic or probiotic supplement are some of the most popular and proven ways to support digestion.
Q: Can I get prebiotics through human breast milk?
A: While it’s not a common source of prebiotics for most people, human breast milk is a rich source of prebiotics.
Q: Are prebiotics safe?
A: Yes, prebiotics are safe to use when taken in a normal dose. Infants consume prebiotics naturally from breast milk. Many of the foods you eat contain prebiotics. However, you should talk to your doctor before taking any supplement, including a prebiotic supplement.
Q: Can I use prebiotics and probiotics together?
A: Yes, you can use prebiotics and probiotics together. In fact, they complement each other. Prebiotics feed the probiotic bacteria in your gut, supporting digestion in multiple ways.
There are more prebiotic supplements available online today than ever before. You can find prebiotics targeting specific health and wellness goals – like immunity and digestion.
You can also find prebiotics as part of broader probiotic or superfood blends, including all-in-one digestive health supplements that target digestion in multiple ways.
Whether taking prebiotics for specific reasons or to support overall health, prebiotic supplements may be the right choice for you. Consider buying any of the top-rated prebiotic supplements above to enjoy the best prebiotics of 2021.
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