If you have IBS and follow a low-FODMAP diet, you may be a bit wary about adding any of these foods to your diet. 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. Some studies suggest that prebiotics, particularly fructan-oligosaccharides, can help ease gut inflammation and IBD symptoms. Eating a diet rich in prebiotics and taking prebiotic supplements may benefit certain aspects of metabolic health, including blood sugar, cholesterol, and triglyceride levels. The prebiotic that Regular Girl uses is guar fiber, which provides a substrate and food for bacteria but doesn’t really distinguish itself in any particular way.

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For example, one strain might be well-suited to address constipation, while another might be chosen to provide a better gut seal. A 2017 review found that 14 out of the 29 included prebiotic studies reported a significant decrease in 1 or more markers of systemic inflammation. Konjac glucomannan promotes the growth of friendly bacteria in your colon and may help relieve constipation ( 58). Inulin helps increase the friendly bacteria in your colon, promoting greater digestive health ( 16).

Anxiolytic effects of a galacto-oligosaccharides prebiotic in healthy females (18–25 years) with corresponding changes in gut bacterial composition. Extremely high in fibre, psyllium husk provides a great source of the prebiotic Arabinoxylan and has been shown to support gut health. However, because prebiotics are fermented in the large intestine, taking large doses may lead to symptoms like gas, cramps, diarrhea, and bloating. That’s the main selling point for Hum Skin Squad, a prebiotic that’s designed to help you clear up acne breakouts.

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Inulin is also a soluble fiber, which feeds the friendly bacteria in the gut, such as Bifidobacteria and Lactobacillus ( 34). They said a dietary prebiotic is “a selectively fermented ingredient that results in specific changes in the composition and/or activity of the gastrointestinal microbiota, thus conferring benefits upon host health. Position of the Academy of Nutrition and Dietetics: micronutrient supplementation [published correction appears in J Acad Nutr Diet.We love that the ingredients haven’t been heat processed, and we always notice improvements in our gut health when we take it regularly.

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Prebiotics and probiotics play a major role in helping to create that change — usually for the better. Onions are also rich in the flavonoid quercetin, which gives onions antioxidant and anticancer properties ( 24). 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. However, the consequence of so many ingredients is that the overall prebiotic content is quite low, and there is no fiber in this supplement either. The probiotic content is a high dosage (eight billion colony forming units), but it’s just one bacterial strain.As with most things in life, consistency is key when taking care of your gut health, so you’ll need a supplement that fits in with your monthly budget.