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Take a prebiotic

Take a prebiotic

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Definition

Take a prebiotic

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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
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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]
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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]
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Suggested Frequency

Daily

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Side Effects

Bloating, gas, changes in stool consistency or frequency

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Gurus/Celebrities/Doing it

Halle Berry

Lady Gaga

Robert Downey Jr

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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.

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Category

 Health  Digestion
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