The Best Prebiotics for a Healthy Gut in 2024

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While probiotics have become mainstream in recent years—as shown by the popularity of fermented products like kimchi and kombucha—prebiotics remain a bit foreign to most people. However, the lesser-known prebiotic is just as important for our digestive system and overall health as probiotics—if not more so.

We've put together a list of our top choices for the best prebiotic supplements, including prebiotic capsules and prebiotic powders. We're also going in-depth on these natural fibers to help you better understand how they function and why they are so important to your gut health and overall health. Our product evaluations and analysis are drawn from my experience as a certified nutrition therapist, as well as input from nutrition experts and expert testers who've tried some of the featured products.

Check out our product reviews and expert analysis so that you can make a smart choice about the best prebiotic supplement for you.

Our Picks for Best Prebiotic Supplements of 2024:

• Best Prebiotic with Pro- & Postbiotics: Ritual Synbiotic+
• Best Whole Food Prebiotic: Transparent Labs Prebiotic Greens
• Best Prebiotic + Superfood Powder: AG1
• Best Vegan Prebiotic: Gut+ by yourbiology
• Best Multivitamin with Prebiotic: Kaged Multivitamin
• Best Stack with Prebiotic: Transparent Labs Gut Essentials Stack
• Best Prebiotic for Men: Biotics 8
• Best Prebiotic for Women: Bioma
• Best All-Natural Prebiotic: Naked Nutrition Gut Health Supplement

Best Prebiotic with Pro- & Postbiotics: Ritual Synbiotic+

Get 25% off your first month of Ritual! Code: SI25

Key features and details

• Serving: 1 capsule daily
• Formula: Blend of prebiotics, probiotics and postbiotics
• Cost: $54 for 30 capsules ($1.80 per serving)

Pros

• Traceable ingredients include two of the world's most clinically studied probiotic strains
• Third-party tested for compliance with regulations and guidelines for heavy metals, microbes, major allergens and overall safety and quality
• 30-day money-back guarantee

Cons

• Early side effects could include bloating and minor gas as your system adjusts
• Not the cheapest prebiotic supplement on the market

Ritual Synbiotic+ is formulated with prebiotics to encourage the growth of good bacteria and discourage the growth of bad bacteria; probiotics to promote a healthy gut microflora and relieve gas, bloating and diarrhea; and postbiotics to build up the gut lining. Ritual prides itself on using evidence-based ingredients and performing third-party tests for quality, safety and consistency. Synbiotic+ was created with the help of researchers who found that the product significantly increases good bacteria, microbial diversity and butyrate production.

Ritual Synbiotic+ is a subscription product, so you pay $54 per month for 30 capsules. However, you can pause or cancel your subscription at any time. Subscribed members receive free shipping on their Ritual supplements.

For more details on this product, see our Ritual Synbiotic+ review. You can also check out our Ritual vitamins review for a comprehensive look at the brand.

Best Whole Food Prebiotic: Transparent Labs Prebiotic Greens

Key features and details

• Serving: 1 scoop (15.5 grams) up to three times daily
• Formula: Powder mix with prebiotics from whole food sources
• Cost: One-time purchase costs $45.99 for 30 servings ($1.53 per serving); subscribers pay $39.09 for 30 servings ($1.30 per serving)

Pros

• Formulated with whole foods, including berry and vegetable fibers and chicory root
• Includes algae greens in the form of spirulina and chlorella
• Designed to provide nutrients and optimize your gut microbiome

Cons

• Relatively light on micronutrients such as potassium (3 percent daily value) and calcium (4 percent daily value)
• Only one flavored option (Peach Mango)

Transparent Labs Prebiotic Greens was designed to support a healthy gut, promote beneficial microbe growth and fight inflammation. This prebiotic powder uses a variety of whole food sources. The formula includes organic acacia fiber, green banana flour and organic Jerusalem artichoke fiber, all of which are highly desirable whole-food prebiotics.

In addition, it includes nutrient-rich algae greens sourced from spirulina and chlorella. These two superfoods deliver valuable vitamins, minerals and proteins and work to detox your body of heavy metals.

Prebiotic Greens comes in an unflavored version and a Peach Mango version, both of which can be blended into smoothies, sprinkled over yogurts or added to other recipes. With the variety and quantity of prebiotics from whole-food sources, this product is a top choice. You can select a one-time purchase of $45.99 for one container (30 servings) or a subscription option for $39.09 that saves you $6.90 on each order.

Check out our Transparent Labs review to learn more about this supplement brand.

Best Prebiotic + Superfood Powder: AG1

Key features and details

• Serving: 1 scoop (12 grams) daily
• Formula: Powder mix with prebiotics from whole food sources
• Cost: $79 to $99 per 30-day serving pouch, depending on package/subscription level ($2.48 to $3.30 per serving)

Pros

• Formulated with prebiotics from whole foods, such as dandelion, artichoke and burdock root powder
• 7,388 milligrams of raw, plant-based superfoods per serving
• 38 milligrams of probiotics per serving

Cons

• Doesn't contain iron or vitamin D, so you might consider supplementing with a daily multivitamin
• Cost per serving is quite steep, even with subscription discount

This powerhouse greens powder isn’t advertised as a prebiotic, but the makers did include a good amount of raw plant foods containing prebiotics—namely, raw whole dandelion plants, artichoke and burdock root powder. In addition, the company has added inulin, an FOS prebiotic.

To aid your gut health, it also includes a digestive enzyme complex and 38 milligrams of dairy-free probiotics. This comprehensive blend of vitamins, minerals, superfoods, antioxidants, digestive enzymes, therapeutic mushrooms, pre- and probiotics is designed to be taken daily.

Despite all the raw plant-based ingredients, AG1 supplies just 2 grams of dietary fiber per serving. However, it still serves up an impressive array of healthy ingredients, including a mushroom complex to boost immune health and a dose of herbs and antioxidants for overall wellness. AG1 is a good product for anyone looking to increase their intake of healthy plant foods and improve gut health.

Check out our AG1 review for more information.

Best Vegan Prebiotic: Gut+ by yourbiology

Key features and details

• Serving: 2 capsules daily
• Formula: Proprietary blend of probiotics and prebiotics
• Cost: $64.99 ($2.16 per serving)

Pros

• Vegan-friendly formula and capsule
• Contains two of the most studied strains of gut bacteria (Lactobacillus and Bifidobacterium)
• 40 billion CFUs of probiotic bacteria per serving
• No refrigeration required

Cons

• Not recommended if you're pregnant or nursing
• $2.16 per serving compared to $0.60-$1.00 for other products on the list

Gut+ is a vegan-friendly prebiotic and probiotic blend from the same company that produces Biotics 8 for men. It contains four strains of probiotic bacteria, plus prebiotics (fructooligosaccharides) to feed bacteria living in the GI tract. The probiotic blend is proprietary, so you can't see how much of each bacteria you're getting, but all four strains total 40 billion CFUs.

Gut+ also features marine polysaccharide (commercially called MAKTrek)—a patented brown seaweed derivative that helps to shield the probiotics from your stomach acid (though more research is needed). According to yourbiology, MAKTrek can increase the chances that good gut bacteria will survive until they reach the small intestine.

Best Multivitamin with Prebiotic: Kaged Multivitamin

Key features and details

• Serving: 2 capsules daily
• Formula: Multivitamin with prebiotic added
• Cost: One time purchase is $34.99 for 30 servings ($1.16 per serving); subscribers pay $31.49 for 30 servings ($1.05 per serving)

Pros

• Vitamins sourced from whole foods
• 100 milligrams of aloe vera gel powder added as a prebiotic
• Includes vitamins and minerals related to gut health

Cons

• Contains no probiotics
• Some may find medium-sized capsules hard to swallow

If you're looking to correct vitamin/mineral deficiencies and boost gut health, Kaged Multivitamin is our pick for best multivitamin and prebiotic supplement. Understanding that gut health influences overall health, Kaged has formulated a multivitamin that includes 100 milligrams of ACTIValoe aloe vera gel powder as a prebiotic.

Our expert tester who tried Kaged Multivitamin notes that the medium-sized capsules could be difficult to swallow two at a time. He recommends taking them with food due to the high iron content, which is 100 percent of the recommended dietary value.

Kaged Multivitamin also includes 100 percent of the recommended dietary allowances (RDAs) for 21 vitamins and minerals, including several important to gut health such as B vitamins, Vitamin D, zinc and selenium. Unfortunately, this product does not contain any probiotics to help in the functionality of the prebiotics, so you'll have to supplement.

For more details, see our Kaged Multivitamin review.

Best Supplement Stack with Prebiotic: Transparent Labs Gut Essentials Stack

Key features and details

• Serving: Prebiotic Greens, 1 scoop (15.5 grams) up to three times daily; Gut Health Probiotic, 2 capsules daily; Collagen Hydrolysate, 1 scoop (13.75 grams) 1-2 times daily
• Formula: Prebiotic greens powder, probiotic capsule, grass-fed collagen powder
• Cost: One time purchase is $127; subscribers pay $113

Pros

• Includes a prebiotic, probiotic and gut-soothing collagen supplement
• Gluten-free and non-GMO
• Free of artificial coloring, preservatives and sweeteners

Cons

• Multiple powder mix drinks and two capsules can be a lot to manage
• Prebiotic Greens are unflavored and Peach Mango only; Collagen Hydrolysate is Chocolate only

Transparent Labs Gut Essentials Stack combines three supplements formulated to optimize gut health. The Gut Essentials stack is a package of Prebiotic Greens powder, Gut Health Probiotic capsules and Collagen Hydrolysate powder.

The Prebiotic Greens fuel bacteria in the gut with whole-food sources including acai berry fiber and chicory root. The Gut Health Probiotic works to grow the population of good bacteria using 10 clinically studied strains of probiotics.The Collagen Hydrolysate supplement may not seem like an intuitive choice for gut health, but collagen peptides may actually reduce gastrointestinal symptoms like bloating. Each serving includes 11 grams of grass-fed hydrolyzed bovine collagen.

The greens are offered in unflavored and Peach Mango flavor, and the collagen is available in Chocolate flavor. Each product is non-GMO and gluten-free, with no artificial colors, sweeteners or preservatives. Separately, these products would cost around $127, but subscribing to the stack costs $113, saving you 10 percent. 

Related: The Best Supplement Stacks for Every Fitness Goal

Best Prebiotic for Men: Biotics 8

Key features and details

• Serving: 1 capsule daily (days 1-4), 2 capsules daily (days 5-9) and 3 capsules daily afterward
• Formula: Probiotics with prebiotics, digestive enzymes, vitamin D and chicory root fiber
• Cost: $59.99 ($1.99 per serving)

Pros

• Formulated for men
• Contains 10 strains of gut bacteria with a total of 20 billion colony forming units (CFUs) per serving
• Doesn't require refrigeration

Cons

• Dosage schedule could be confusing
• Relatively high cost per serving

Biotics 8 is a probiotic for men with added prebiotics that's formulated specifically for male physiology. It contains three of the most studied probiotic strains (Lactobacillus, Bifidobacterium and Saccharomyces boulardii). The prebiotics—inulin and fructooligosaccharides—feed the microbes in your gut. The addition of lipase, amylase and protease help your body break down fats, carbs and proteins. The Biotics 8 formula also includes digestive enzymes, vitamin D and chicory root fiber to help with digestion.

Biotics 8 contains 10 strains of gut bacteria, totaling 20 billion CFUs. Generally, probiotics should contain at least one billion live CFUs per daily serving. It should provide more than enough healthy bacteria for consumers, although the effectiveness of probiotic strains and doses will vary from person to person. Talk with your healthcare provider about the most effective CFU-count and probiotic strains for your needs.

Biotics 8 uses all-natural with no preservatives. The capsules are also dairy-free, soy-free, gluten-free and GMP-certified.

Best Prebiotic for Women: Bioma

Key features and details

• Serving: 2 vegetarian capsules
• Formula: Blend of prebiotics, probiotics and postbiotics
• Cost: $57.49

Pros

• Customized probiotic strains depending on your answers to an introduction survey
• Blend of probiotics, prebiotics and postbiotics may improve gut health more than probiotics and prebiotics alone
• Most positive reviews say Bioma is “lighter” on their stomach than other probiotics

Cons

• Nine billion CFUs is much lower than other probiotics on our list that contain between 20 and 60 billion

There is another synbiotic on our list (Ritual Synbiotic), but we think Bioma is the better choice for women specifically because it includes ingredients that may reduce bloating—a GI symptom that women experience twice as often as men. The key ingredient for this is Tributyrin, a fatty acid that may reduce the amount of gas your body produces from digestion.

Synbiotics are growing in popularity because they are designed to help probiotics get far enough in the digestive tract to survive and more efficiently colonize your gut with healthy bacteria. Synbiotics like Bioma accomplish this by including prebiotic fibers (food for probiotic bacteria) and postbiotic compounds that can help your gut keep good bacteria while getting rid of bad bacteria.

Bioma also offers a customizable probiotic formula based on your specific GI symptoms, which other probiotics do not.

Best All-Natural Prebiotic: Naked Nutrition Gut Health Supplement

Key features and details

• Serving: 1 scoop (6 grams) daily
• Formula: Powder mix with prebiotic fibers and probiotic blend
• Cost: $24.99 for one 40 serving bag ($0.62 per serving) or $19.99 for a monthly subscription ($0.50 per serving)

Pros

• Costs less than $1 per serving, with or without subscription
• Includes prebiotic fibers, probiotics, glutamine and inulin
• Vegan, non-GMO and soy-, gluten- and dairy-free

Cons

• Seven-ingredient formula doesn't include vitamins or minerals
• Only 2 grams of dietary fiber per serving

Although you can't put a price on improving your gut health, less than $1 per serving could be an interesting place to start. Naked Gut Health has the lowest cost per serving of all the prebiotic supplements featured on this page, by quite a margin.

Naked Nutrition designed this prebiotic powder to optimize gut health with the goal of improving overall wellness. They included ingredients that can strengthen your immune system by improving nutrient absorption and balancing your gut microbiome.

Naked Gut Health powder is made with only seven natural ingredients, including acacia (2,000 milligrams), citrus pectin (1,000 milligrams), glutamine (1,000 milligrams), inulin (850 milligrams), licorice powder (100 milligrams) and probiotic blend DE111 (50 milligrams). You can blend the powder into smoothies and mix it into water or juice. The recommended serving is one scoop per day.

What Are Prebiotic Supplements?

Prebiotics are naturally occurring fibers (and other substrates) found in many plant foods. Good food sources include raw onions, raw asparagus and Jerusalem artichokes. These fibers are indigestible in the human body. Prebiotics also exist in some plant foods as resistant starch and other substrates (more on this below).

Consuming a diet with adequate prebiotic fibers and resistant starches is possible, but it can be difficult for some people. For this reason, you may want to consider adding a high-quality prebiotic supplement to your diet.

"Prebiotics come in a wide array of different products," says certified sports nutrition coach Pete Nastasi. "It can be anything like a fiber supplement, a pill form, a tea or a gummy. It can even be in a soda."

Consuming prebiotics and probiotics during and after undergoing any antibiotic treatment is important for reducing the incidence of dysbiosis (imbalance and/or disruption to microflora) and antibiotic-associated diarrhea (AAD) according to a study in the Journal of the American Medical Association, as well as to help repopulate the gut microflora. This is because most antibiotics don’t discriminate between good and bad bacteria and can kill your healthy gut microflora. As a result, you must actively repopulate gut microflora for optimal health.

While prebiotic supplements are quite safe, always remember that adding any supplement to your diet could have unintended, negative consequences. For this reason, we recommend that you work with a qualified medical professional before making any changes.

Related Post: What Is A Prebiotic?

Why Prebiotics Are Important For Our Health

As stated earlier, prebiotics are the main food source for the good bacteria in our gut. This good bacteria requires adequate energy to perform many important roles in our body, including producing short-chain fatty acids (SCFA’s), such as butyric acid, that play many roles in our gut and overall health.

Maintaining healthy gut bacteria, also known as our gut microbiome, is one of the most important things we can do to improve health and avoid disease, as described by the Gastroenterology Clinics of North America. An unhealthy gut microbiome can be a major factor in developing many chronic diseases and can even affect our mental health. Believe it or not, if you are suffering from anxiety, depression, or other mood disorders, your gut health may be one contributing factor.

Nurturing our gut microbiome has the potential to:

• Improve intestinal health and digestion
• Increase vitamin and mineral absorption
• Increase ability to lose weight or maintain proper weight
• Improve mental health
• Improve blood glucose levels and reduce the chance of developing metabolic syndrome or type 2 diabetes
• Reduce inflammation
• Increase energy
• Improve cholesterol levels and reduce the chance of cardiovascular disease
• Improve hormone balance

Types of Prebiotics

The chemistry behind prebiotics can get a bit overwhelming, so this fact from the International Scientific Association of Probiotics and Prebiotics (ISAPP) is helpful to remember: “Most prebiotics are dietary fibers, but not all dietary fibers are prebiotics.” This is because not all dietary fibers have prebiotic functions in the digestive tract.

The ISAPP provides further details on the chemistry behind prebiotics: most prebiotics are types of carbohydrates called oligosaccharides. These are chains of simple sugars that the human digestive tract cannot effectively break down. Oligosaccharides may be divided further into fructooligosaccharides (FOS), where the simple sugars are from fructose, and galactooligosaccharides (GOS), where the simple sugars are from galactose. Inulin, frequently derived from chicory root, is a type of FOS and is a very common prebiotic found in many supplements.

While these plant fibers make up a major portion of prebiotics, resistant starch is an equally important source of prebiotics, according to Miles Nichols, DAOM, MSOM, LAc and Diane Mueller, ND, DAOM, LAc. Like prebiotics from plant fibers, the human body cannot break down resistant starches. Resistant starches occur naturally in some plant foods like green bananas and oats, and can also be ‘created’ through a process of cooking and cooling rice, potatoes, and other carbohydrates. In supplements, resistant starch may appear as potato starch.

Yet another category of prebiotics comes from non-starch polysaccharides, also naturally occurring in many plant foods. Pectin, found mainly in apples, pears, guava, plums, citrus fruit, and beta-glucans, found in oats and barley, are examples of this type of prebiotic.

It is important to note that each type of prebiotic has a different action in the gut, as supported by a 2017 study in the National Library of Medicine, showing that “different prebiotics will stimulate the growth of different indigenous gut bacteria.” Therefore, it may be beneficial to work with a qualified medical professional to help you identify specific prebiotics that will help you target specific actions in the gut for your individual health needs. Also, consuming a diverse variety of prebiotics will help support the health of the entire microflora.

What's the Difference Between Prebiotics and Probiotics?

According to the International Scientific Association for Probiotics and Prebiotics (ISAPP), probiotics are specific live bacteria and yeast that, when consumed in certain amounts, provide health benefits to the host (your body, in this case). They exist naturally in some foods and there are many supplemental products available.

Prebiotics, on the other hand, essentially act as food for this good bacteria.

"A probiotic is the actual living bacteria that is going to live inside of your gut microbiome," says Nastasi. "A prebiotic is what's going to actually feed that bacteria."

Prebiotics are certain natural fibers and other substrates that cannot be digested or absorbed in the stomach or small intestine. Once prebiotics reach the colon, they are fermented by intestinal microflora. This process leads to the production of various compounds that have many health benefits.

Just as our bodies require healthy food to thrive, the good bacteria in our gut also require healthy food. Prebiotics are the main energy source for our gut microbiome.

Related Post: Prebiotic vs. Probiotic

How Prebiotics and Probiotics Work Together

Prebiotics and probiotics have a symbiotic relationship, meaning they both depend on each other to flourish.

Prebiotics help probiotics by slowing down their transit through the digestive tract, which increases their absorption and increases the chance for probiotic diversity in the gut. According to the British Medical Journal, lack of probiotic diversity is directly tied to an increased risk of Irritable Bowel Syndrome (IBS) and other gut health issues, type one and type two diabetes, obesity and many other diseases and health concerns.

Additionally, pre-and probiotics work together to alter the composition and activity of the entire gastrointestinal tract. The best prebiotic and probiotic combinations can bring balance to this highly complicated system.

How to Take Prebiotic Supplements

Prebiotic supplements are generally very safe. Taken correctly, they can also be very effective. Here are some rules of thumb to keep in mind:

• Prebiotics can (and should) be taken simultaneously with probiotics and are safe to take with other supplements.
• For better assimilation into the gut, you should take prebiotics with food. "If you take it with food, it's actually going to take a longer amount of time to process through your digestive tract, which makes you feel full for a longer period of time," says Nastasi. "This can have some great benefits if you have personal weight loss goals."
• Consider adding prebiotics slowly, then gradually increasing your dose to the recommended amount (per the instructions on your product packaging). Significantly increasing fiber intake or increasing it too rapidly may contribute to abdominal pain, bloating, gas or diarrhea.
• Those with certain gut disorders, such as Small Intestinal Bacterial Overgrowth (SIBO), IBS, or FODMAPs intolerance, may experience negative symptoms from prebiotics. For this reason, you should always consult with a qualified medical professional before supplementation to avoid any unwanted side effects.
• As with any fiber in the diet, be sure that you are getting adequate water to promote regular bowel movements and prevent constipation.

Speak with your doctor or a qualified medical professional to learn more about how to incorporate prebiotics into your diet.

Daily Dose

There is no clear-cut answer on the quantity of prebiotics we should be consuming on a daily basis. Since many of us consume naturally occurring prebiotics through foods we are already eating, it’s difficult to put a number on how much a dietary supplement should supply. That being said, various international regulatory and scientific groups do provide some guidance for your total daily intake.

• Dietary Fiber: 21–26 grams per day for adult women and 30–38 grams per day for adult men (RDA)
• Prebiotic Fiber: Three to five grams per day FOS and GOS (ISAPP)
• Resistant Starch: 15–20 grams per day (CSIRO)

What to Look For in a Prebiotic

Here are some guidelines to consider as you shop around for a prebiotic supplement:

• Multiple sources. Since each of the different types of prebiotics has different benefits to different gut bacteria, it's a good idea to get a diverse variety of prebiotics in your supplement. Choose a product with a few different sources, or choose a product that fills in where your diet may be lacking.
• Unprocessed oligosaccharides. Prebiotics from oligosaccharides, such as inulin, should be raw and unprocessed. According to a study by European Food Research and Technology, heating inulin may alter it in a way that reduces its functionality.
• Non-gummy forms. As the heating (or cooking) of many vitamins and probiotics has the same detrimental effect, it is advisable to avoid prebiotics or probiotics in a gummy form.
• Clean ingredients. As with all supplements, look for a product that contains no unnecessary additives, fillers, artificial colors, flavors or sweeteners, as all of these have potentially detrimental health effects.

How We Chose our Best Prebiotic Supplements

To choose our list of best prebiotics, we focused on several factors that determine how the products satisfy your needs as a consumer in addition to your health needs. Those criteria include:

• Quality of ingredients. Preferably sourced from whole foods
• Variety of prebiotics. A cross-section of sources, such as oligosaccharides and lactobacilli
• Additional nutrients. Non-prebiotic ingredients beneficial to gut health, such as vitamin C, vitamin D, magnesium and digestive enzymes
• Ways to save. Availability of subscription plans, bundles and similar discounts

Our evaluation relies on input from experts in the field of nutrition, as well as expert testers who have tried some of the featured products. For more details, read about our product review process.

Prebiotic FAQs

Can I take a prebiotic and probiotic at the same time?

Yes, you can take both prebiotics and probiotics at the same time. Taking a prebiotic with a probiotic can actually boost the effectiveness of the probiotic. There's even a name for pairing these two supplements: microbiome therapy.

How long do prebiotics take to work?

Everyone's gut health is different when they start prebiotics, so the timing of results will vary from person-to-person. The average consumer reports noticing changes in their symptoms within one to three weeks.

What is the best time to take prebiotics?

You can take prebiotics at any time of day, but they're best paired with a meal. If you take other supplements or medications with breakfast, that could be a good time to take your prebiotic, too. 

Do prebiotics help with weight loss?

Although there is no direct evidence that probiotics directly aid in weight loss, they are known to have a positive effect on digestion and inflammation, both of which may contribute to weight loss. If you're trying to slim down, the best prebiotic supplements for weight loss will be those that are fiber-rich and can aid in these conditions.

Related Post: The Best Probiotics for Weight Loss

The Takeaway

If you are serious about optimizing your overall health, gut health must be a priority. Prebiotics are one of the more important keys to creating a healthy gut microbiome and supplementing prebiotics in the diet is a good way to ensure that you are consuming enough of these special fibers and starches. Remember to consult with a qualified medical professional before taking prebiotic supplements, especially if you currently have any gut-related health issues. 

Prices are accurate and items in stock at time of publishing.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.