Microbiome guide
Prebiotics
Prebiotics are substrates used by beneficial microbes. In plain language, many are fibres that feed gut bacteria. They can be useful, but starting too fast can worsen gas and bloating.
ModerateGut microbiome nourishmentBowel regularity routinesFibre intake
Supports
- Gut microbiome nourishment
- Bowel regularity routines
- Fibre intake
- Metabolic and appetite support through food patterns
Best for
- Low-fibre diets
- Gut-health routines where bloating is not severe
- People who want food-first microbiome support
Cautions
- Increase slowly if bloating-prone.
- IBS or FODMAP sensitivity can change tolerance.
- Hydration matters when increasing fibre.
Food Sources
Onion
Garlic
Leeks
Banana
Oats
Beans
Lentils
Chicory root
Asparagus
Supplement Forms
Inulin
Fructo-oligosaccharides
Galacto-oligosaccharides
Partially hydrolyzed guar gum
Psyllium
Timing
Start low, take with water, and increase gradually over one to two weeks.
Interactions To Check
May affect tolerance of low-FODMAP diets; separate from medications if fibre affects absorption
FAQs
Are prebiotics the same as probiotics?
No. Probiotics are live microbes. Prebiotics are substrates, often fibres, that beneficial microbes can use.
Why do prebiotics cause gas?
Fermentation by gut bacteria can produce gas. Starting with a smaller amount and increasing slowly often improves tolerance.