Definition
Take a prebiotic
How to Do It
Take a prebiotic supplement as per manufacturer’s instructions, or eat foods high in dietary fiber such as:
- chicory root
- dandelion greens
- Jerusalem artichokes
- leeks
- asparagus
- banana
- barley
- oats
- apples
- flaxseed
- yacon
- wheatbran
Benefits
- Improve metabolic health[1,2]
- May reduce infectious and antibiotic-associated diarrhea[3]
- Reduce Inflammatory Bowel Disease (IBD) and Irritable Bowel Syndrome (IBS) symptoms[4,5]
- Protective against colon cancer[6]
- Improves bone mineral density[7]
- Helps with weight maintenance[8]
- Lowers cardiovascular disease risk[9]
Why it works
- Feeds helpful gut bacteria[1,2,3]
- Reduces inflammation[4,5,9]
- Strengthen vagal tone, supporting a healthier gut-brain connection[4,5]
- Promote production of the short chain fatty acid, such as Butyrate[6,9]
- Enhance uptake of minerals such as calcium, magnesium, and iron[7]
- Promotes helpful bacteria which regulate how calories are utilized and stored[8]
- Regulate blood sugar levels which influence satiety hormones[10]
Suggested Frequency
Daily
Supporting Studies and Articles
Side Effects
Bloating, gas, changes in stool consistency or frequency
Gurus/Celebrities/Doing it
Halle Berry
Lady Gaga
Robert Downey Jr
Notes
All prebiotics are fiber but not all fiber are prebiotics. Must be non-digestible, fermentable, and stimulate the growth or activity of gut bacteria.
