Prebiotics and probiotics are gaining a lot of popularity these days as people become more aware of their tremendous health benefits. With so many supplements flooding the market it’s hard to know which ones are truly beneficial to our health. Before taking a look at the top-ranking prebiotic supplements, let’s first take a look at what are prebiotics and how they differ from probiotics.
There are over 1000 known species of live bacteria in our digestive system. Together with other tiny organisms such as fungi and viruses, these micro-organisms form the gut microbiome. Also called the gut flora, they play a vital role in the healthy functioning of the human body. They are required for digestive health and immune system function. They are also linked to regulating mood, reducing stress, and for weight loss. Probiotics are live strains of bacteria, such as lactobacilli, which are found in fermented foods. Such foods help improve our gut bacteria population.
Prebiotics are not live micro-organisms, instead, they contain ingredients that provide nourishment for the gut bacteria. In other words, prebiotics are the food for the probiotics. Having a strong prevalence of beneficial bacteria helps inhibit the growth of pathogens (disease-causing bacteria). Prebiotic supplements are a great way to build up a healthy gut microbiome.
While choosing a prebiotic supplement, look for one that has at least one ingredient that encourages the growth of probiotic bacterial strains, rather than just fiber content. Supplements that contain multiple ingredients, different foods for various bacterial strains are an even better choice. Experiment with a few the below given 10 best-selling prebiotic supplements to find out which suits your body and its requirements the best.
TABLE OF CONTENTS
Top 10 Prebiotic Supplements in the Market
Performance Lab Prebiotic
Performance Lab Prebiotic is synonymous with gut health, nutritional wholeness, and wellness. The company has developed a formula that includes performance-enhancing vitamins and minerals. They have achieved this through sterile lab settings hydroponic culture using a patented technology that reproduces the natural genesis of nutrition. Performance Lab is on the mission that humans can achieve a higher state of biological functions by taking advantage of natural and synthetic nutrients. The product optimizes energy, strength, vision, digestion, sleep, and brainpower.
This prebiotic is cleaner, safer and more eco-friendly than many other brands in the market. NutriGenesis from Performance Lab uses the best ingredients to ensure bioavailability and health-supportive nutrients. Only natural additives are used to ensure that the supplement does not have any adverse side effects.
This product does not contain allergens such as soy, egg, fish, shellfish, dairy, peanuts, tree nuts, gluten, caffeine, artificial colors, and preservatives. Extensive research and quality control with a third-party validation ensure that you receive a product with quality, purity, power, and informative labeling. Performance Lab believes in a philosophy of minimal effective dosing delivering all its benefits. Formulations and design of this prebiotic take place in the UK. It is manufactured in a GMP certified and FDA approved facility in New Jersey, USA.
- Attractive pricing
- Gluten and soy-free
- Quick replenishment of vital vitamins and minerals
- No artificial additives
- Mild side-effects for a few weeks
- Only available on their own website
Dr. Tobias Prebiotic
Dr. Tobias Prebiotic supports healthy gut bacteria for effective digestion. Each package contains 30 capsules. High standards of production along with the best ingredients ensure that you receive a top-quality product. It is also third-party tested for its quality and labeling. This prebiotic supplement contains plant fiber that stimulates the growth of healthy bacteria.
Dr. Tobias Prebiotic supplements are made in an FDA and GMP certified facility. The capsules are small in size for easy intake. The container can be stored in a cool dark place. It does not require refrigeration. The serving size is just one capsule a day. The ingredients are vegetable cellulose, medium-chain triglycerides, and low moisture rice dextrin. All ingredients are non-GMO.
This prebiotic is ideal for those who suffer from frequent stomach discomforts, bloating, diarrhea and gas formation. It is good for immunity too. When taken along with a probiotic, the benefits are more, as it promotes the activity of healthy bacteria in the gut. It requires only a minimal dose of probiotics to be effective. Bacteriophages in the prebiotic help eliminate the bad bacteria providing for the efficient working of the good bacteria. This is a patented formulation of Dr. Tobias Prebiotics. This supplement has been reported to help with weight reduction for some users, by reducing water retention in the body. Some other users have reported that this prebiotic supplement reduced their sweet cravings significantly.
- Made in an FDA and GMP certified facility
- Third-party tested
- Non-GMO ingredients
- Easy to swallow, small capsules
- Does not mention whether it’s soy-free
- May trigger skin rashes
Hyperbiotics Organic Prebiotic Powder
Hyperbiotics Organic Prebiotic powder promotes the growth of healthy bacteria whilst supporting digestion. This prebiotic helps in strengthening the intestinal wall composition which, in turn, prevents the seepage of food particles into the bloodstream. This formula was created after multiple research and tests for the best combination of ingredients for enhancing immune functions, weight management, energy, brain functions, and mental clarity.
A spoonful of this powder contains micro and macronutrients that are readily absorbed by the body. This supplement is purely organic and does not contain any man-made ingredients. The powder blends well with smoothies and soft foods. 7 grams or half a tablespoon is the recommended dosage. All the ingredients have been tested and verified for their purity. Hyperbiotics Organic Prebiotic Powder is made in a GMP registered facility. This is a vegan-friendly product.
Formulated for people with a sensitive stomach, it contains a special ingredient obtained from the sap of Acacia Senegal trees. The fiber content in this prebiotic supplement is collected from 15 countries in the African sub-Saharan belt and then it is processed in France. The Jerusalem Artichoke is sourced from China and while the green banana flour (that contains FOS, (fructooligosaccharides) is from Ecuador.
The manufacturing unit is located in Illinois, USA. Every batch produced is tested to confirm it is gluten-free. The supplement is shelf-stable and therefore it can withstand fluctuating temperatures for short periods. Hyperbiotics organic prebiotic powder also meets the heavy metal presence standards of Proposition 65 (California) which is the strictest standard in the world.
- It has a high quantity of soluble dietary fiber
- Can withstand short periods of extreme temperatures
- Vegan-friendly product
- Unpleasant smell (mild)
- Does not dissolve in cool liquids
vH Essentials are prebiotic, probiotic and cranberry capsules made for complete feminine tract care. It is a triple-action formula for feminine health. The box contains 60 capsules that support feminine and urinary tract health through microbial balance. Disruption to this balance can occur due to stress factors, menopause, sexual activity, smoking and so on.
The cranberry extract in this supplement prevents bacterial adhesion to the urinary tract walls and helps to flush them out. The prebiotic and probiotic ingredients help in promoting the good bacteria in the body. The optimum dosage is 2 capsules with a full glass of water. It can be stored in a cool dry place. The effects of this supplement become evident from day one onwards.
The ingredients are 60mg of Vitamin C, 500 mg of natural cranberry powder and 79 mg of probiotics with a prebiotic blend. More than 2 capsules a day is not advised. The other ingredients are silicon dioxide, magnesium stearate, and gelatin capsule. The capsule bottle should be kept in a cool place, protected from heat, light, and moisture.
vH Essentials eliminates yeast, bacterial vaginosis infections as well as unpleasant vaginal odor if any. Consumers do not have to restrict their diet after starting on a course of this supplement. This product removes the need for any further antibiotic intake for vaginal issues.
- Attractive pricing
- Has both prebiotics and probiotics
- Helps maintain good urinary tract health
- Prevents vaginal infections
- gelatin capsule, so not suitable for vegetarians
- May trigger headaches
Schwartz Ultra Premium Advanced Prebiotic
This advanced prebiotic combines PreforPro and Preticx prebiotic fibers to create the perfect microbiome that promotes digestive health. PreticX is an FDA GRAS certified ingredient that offers beneficial bacteria that other prebiotics brands tend to lack. The advantage of adding PreforPro prebiotic to this formula is that it effectively impacts the gut microbial population in small doses. It is able to act in both the small and large intestines without causing any gas formation. Together these fibers encourage the growth of healthy intestinal flora and inhibit the growth of dangerous microbes. They enhance the absorption of essential nutrients and amino acids.
Schwartz Ultra Premium Advanced Prebiotic is effective for treating bloating, diarrhea and other intestinal issues. It strengthens the intestinal lining and promotes regular bowel movements. Along with BioSchwartz Probiotics, this prebiotic supplement encourages the growth of good bacteria. This, in turn, helps in maintaining a good immune system and weight management.
All ingredients are non-GMO. It includes veggie capsules and vitamin C. The product does not contain soy, tree nuts, peanuts, preservatives, and artificial colors. The product is sealed in 3 parts. It contains a pre-perforated neck-band and a heat-induction inner seal. It is made in the USA in a facility that is FDA approved and cGMP certified. The product is dairy and gluten-free and does not require refrigeration. The company allows for a full refund if the product is unsatisfactory. Each batch of this prebiotic is third-party tested.
- Non-GMO, natural ingredients
- Made in FDA approved and cGMP-certified facility
- Dairy and gluten-free
- May cause acid reflux
- Can cause diarrhea
GoBiotix Prebiotic Fiber Boost
GoBiotix promotes digestion and a healthy gut. This organic and plant-based prebiotic eases bloating and is rich in micro and macronutrients. These are easily recognized and absorbed by the body. The fiber in the supplement inhibits lectins bringing about a healthy gut environment. It has been clinically tested and proven to increase the good bacteria in the intestine.
This product increases energy levels and immunity apart from supporting weight management by decreasing bloating. It aids in easy bowel movements and less gas formation. The powder is tasteless and the recommendation is 5gms per scoop. The recommended intake is 1 scoop per day.
GoBiotix Prebiotic Fiber Boost does not contain artificial sugars, sweeteners or refined flour. It does not have ingredients that contain hydrogenated oils, pesticides, herbicides, GMOs, hormones or antibiotics. Only the best organic, sprouted ingredients are used. The powder is easily digested as it is gut supporting and fibrous.
Each serving contains 5g of Carbohydrates, 5g of dietary fiber, and 5000mg of FOS (fructooligosaccharides). All ingredients are 100% natural. It can be added to smoothies, coffee, and beverages. It provides relief from constipation and irritable bowels.
GoBiotix Prebiotic is manufactured in the USA in a facility that is GMP and FDA certified. A traditional natural fermentation method is used to extract the prebiotic fiber from beet and cane sugar.
- Dissolves well even in water
- Flavorless- can be added to smoothies
- Promotes regular bowel movement
- Made in the USA in GMP and FDA certified facility
- Not budget-friendly
- 24 servings found instead of 32
Prebiotin Prebiotic Premier Prebiotic Fiber
This premier prebiotic powder supports a healthy gut microbiome and promotes immunity. Oligofructose enriched Inulin nourishes the good bacteria in the colon. It also influences cognition, brain health, heart health. It regulates bowel movement. The all-natural non-GMO, gluten-free fiber mixes well with all foods and liquids. This product has the backing of scientific research and tests.
There are 60 servings in each container. It does not contain soy or any dairy products, though the product is manufactured in a facility where other soy products may be processed. The recommended serving is 4 gms. The Oligofructose enriched Inulin is derived from 100% from Chicory roots. It is effective for the left and right side of the colon. This ‘full spectrum’ formulation is among the few that are available in the market. It strengthens the walls of the colon and prevents ‘leaky gut’ formation.
Each scoop contains 4000mg of Oligofructose enriched Inulin. Chicory root is the best source for this ingredient. Both the ingredients are extracted through hot water boiling and do not involve any chemical process. You can start with half a scoop daily for the first week and then a full scoop. It can be later increased to 2 scoops, once your body adapts to this supplement. The product does not require refrigeration. It has a mild sweet taste and works well with hot liquids.
- Full-spectrum formulation
- 100% natural
- With 4000mg of Oligofructose enriched Inulin per scoop
- Gluten and dairy-free
- Scoop mostly found at the bottom of the container
- Made in a facility where nuts and soy products may be processed
Vitamin Bounty Prebiotic Digestive Support
Vitamin Bounty veggie capsules encourage and nourish good bacteria found in the digestive system. Each capsule contains 15mg of PreforPro along with vegetable cellulose, medium-chain triglycerides, tapioca dextrin, magnesium stearate, MCT powder, and silicon dioxide. PreforPro ensures that there is room enough in the gut for beneficial bacteria to populate.
Each bottle has 30 capsules and the recommended dosage is one capsule daily with water. They are easy to swallow capsules that do not contain any fillers. These delayed-release capsules protect live organisms in the stomach acid directing its benefits to the right location of the digestive system.
The product is manufactured in the USA in an NSF certified facility. It is a dairy and gluten-free prebiotic and does not require refrigeration. It is a good addition to a probiotic routine intake. It is effective for bloating and other stomach issues like IBS and discomfort. The efficacy of this prebiotic replenishes any loss of energy due to gut problems. It also helps in eliminating stomach cramps.
Vitamin Bounty also influences weight management. Along with a probiotic it is found to have a positive effect on the skin. The capsules are packaged in dark glass bottles that are properly sealed to ensure product freshness. The company has also ensured that the customer service of their products is well established.
- Reasonably priced
- Delayed-release capsules
- Easy to swallow
- Manufactured in the USA
- May cause gas
- Does not indicate if it is soy-free
Garden of Life Dr. Formulated Organic Fiber
Dr. Formulated Organic Fiber digestive prebiotic promotes the health of the gut by supporting the growth of beneficial bacteria in the digestive tract. It brings relief from constipation and also maintains the blood sugar levels of the body. One of its main ingredients is the certified USDA organic Acacia Senegal fiber that helps suppress hunger. It also contains extracts from organic orange peel, organic Baobab fruit, organic Apple peel, and organic Cranberry fruit. Each serving is 7gms. Each package has 32 servings. Clinical studies have backed the benefits of this prebiotic supplement.
The citrus flavor is appealing. It dissolves quickly in water and juices. The dosage should be taken with at least 80oz of water or juice. It can be added to food also. Since it is not gritty this supplement can be added to smoothies. This prebiotic is not intended for children. The product has been non-GMO certified. It does not contain gluten, dairy or sugar. It is Kosher certified as well.
Garden of Life Dr. Formulated Organic Fiber is a vegan product. It can deliver its benefits even in the absence of a probiotic supplement. The pricing is customer friendly. This supplement has a good taste and is not gritty or chalky. The product does not contain artificial sweeteners. It is free from Psyllium, dairy, soy, and gluten.
- With Acacia Senegal fiber
- Organically sourced
- Free from Psyllium, dairy, soy, and gluten
- With Zip bag for convenient storage
- The powder does not mix well
- May cause bloating
BeLive Probiotic Sugar-Free Gummies
BeLive Probiotic Sugar-free gummies are for children and adults. The dietary supplement encourages gut health and digestion. Each bottle contains 70 chewable gummies in strawberry and orange flavors. The potency is made available through the development of 5 billion colony-forming-units of feasible bacteria, the highest in the market. The product does not require refrigeration and can work even in a high acidic condition in the stomach. Bacillus coagulants also strengthen the immune system.
There are no artificial colors or additives in the probiotic. Gelatin or animal products are not used. It is manufactured in a Kosher and halal certified facility. Dairy products, nuts, gluten, seafood, soy, and no GMOs are added. The facility is FDA approved and GMP certified too. Quality checks are conducted at every stage of production. The finished product is also checked before dispatch. The other ingredients are maltitol, isomalt, water, citrus pectin, citric acid, sodium citrate, natural strawberry and orange extract for flavor. Beta carotene is used for the color.
2.5 billion CFU is present in each gummy. It has short and long term benefits. It helps in the absorption of essential minerals and vitamins. It is not recommended for children below the age of 3. One gummy per day is the advised dosage.
- High potency with 5 billion CFUs
- Soft and chewy
- Uses sugar alcohol instead of sugar
- Can be beneficial against weight gain
- Not for children under 3
- Higher dosage needed for some users
Natural Sources of Prebiotics
Supplements are not the only way to ensure your gut population remains well fed. Prebiotic foods are abundant in nature and should be included in your diet regularly. But many people are unable to follow such healthy diets due to a variety of personal reasons. For most of us, our current lifestyles of using processed foods, high antibiotic use, artificial sweeteners and so on, have affected our gut health negatively. Probiotic and prebiotic supplements are a quick and easy way to re-establish a healthy and thriving gut microbiome.
Prebiotics are primarily the non-digestible ingredients in the foods we consume, that the probiotics are able to feed on. The most common source of prebiotics in our diet is the dietary fiber that is naturally found in fruits and vegetables. You need to keep in mind that all forms of dietary fiber are not prebiotics though all prebiotics are fibers.
Natural sources of prebiotics include bananas, Jerusalem artichokes, whole wheat flour, chicory root powder, asparagus, onions, leeks, garlic, etc. These foods contain fermentable fiber which is broken down by beneficial gut bacteria, such as lactobacilli and bifidobacteria. Raw foods (onions, leeks, garlic, etc) tend to have more prebiotic effects than their cooked versions. However, to experience notable benefits of prebiotics, you have to eat large portions of such high fiber foods.
Prebiotic supplements help ensure that you can easily consume the required quantity to produce significant health results. With the right choice of prebiotics, you can also promote the growth of specific bacterial strains. Prebiotic supplements also tend to be highly stable and can be stored long term. They are not affected by temperature and are resistant to our gastric acids and enzymes. This means they are able to travel through our digestive system and reach the colon intact and unaltered.
Who Should Buy Prebiotics?
Many of us use probiotic supplements or include fermented foods such as yogurt and kimchi to our diets with the hope of enhancing gut health. However, there are many people who do not know about the role of prebiotics in gut health. Probiotics cannot thrive without prebiotics. So if you are looking for a way to increase the quality of your gut flora or to magnify the effects of probiotics you are taking, prebiotic supplements are exactly what you need.
Having less than the optimal composition of gut bacteria can lead to several health problems such as inflammatory bowel diseases, insulin resistance, and even colon cancer. Imbalance of the gut flora can cause chronic inflammation. Such inflammation is linked to many diseases such as Alzheimer’s disease, heart disease, and autoimmune disorders.
If you suffer from food allergies or digestive disorders, then you need to focus on improving your gut health. Those with inflammatory bowel disorders experience significant improvement when they focus on enhancing their gut health. The gut microbiome has a strong positive impact on your immunity. It also helps in weight loss and even lifts your mood by influencing the neurotransmitters that regulate mood. For those suffering from frequent infections, balancing their gut flora will help strengthen their immunity.
90% of your body’s serotonin is produced by beneficial gut bacteria. So if you suffer from anxiety and depression, then adding probiotics and prebiotics to your diet is a great way to drive away the blues.
Almost everyone, healthy or otherwise, benefits from taking prebiotic supplements. This helps ensure that they encourage the growth of healthy bacteria, which in turn, keeps a check on the growth of harmful bacteria that causes diseases. Prebiotics are effective only if beneficial bacteria are present in your gut, so remember to combine your prebiotic supplements with probiotic-rich foods such as yogurt, kimchi, or kombucha.
Side Effects of Prebiotic Supplements
Prebiotic supplements are generally safe for consumption and do not cause any serious side effects. Some mild side effects you need to watch out for are gas and bloating. This is more common in the beginning when you start using prebiotic supplements or even when you switch to a high fiber diet in the hopes of feeding your gut bacteria.
The gut bacteria will indeed thrive and multiply. As they break down the fiber, this results in gas formation in the digestive system. You may feel bloated and this effect seems more severe in those who are not used to much fiber in their diet. On a happier note, this side effect vanishes as soon as your body adjusts to the higher fiber intake.
When taking prebiotic supplements or you are starting on a high fiber diet, build up your dosage over time to allow your body to adjust to the change. This helps avoid, or at least reduce such unpleasant side effects. If you do experience bloating and abdominal discomfort, discontinue the prebiotic supplement for a couple of days and then restart at a lower dosage.
Recommended Dose of Prebiotic Supplements
In a study conducted by the School of Food Biosciences, University of Reading in the UK, the researchers noted that, when using prebiotics with inulin or oligosaccharides, a minimum of four grams per day was required to produce notable results. They recommended a maximum dose of 20 grams per day beyond which they observed an increase in gastrointestinal side effects.
In another study by researchers from the University of Nebraska Lincoln, comparing daily dosages of 2.5 grams, 5 grams, and 10 grams of a prebiotic supplement, they found that the higher dosages offered much better results.
So in short, more is indeed better. Experiment and find out by gradually increasing the dose to see how much is right for you. Most brands come with dose recommendations and it’s best to stay within those amounts.
9 Amazing Health Benefits of Prebiotic Supplements
Prebiotics feed beneficial gut bacteria.
Even if you take a lot of probiotic foods to build up your gut population, they will not thrive unless they are well-nourished as well. This is where prebiotics come into play. The gut bacteria can feed on prebiotics such as fiber and long chains of sugars called oligosaccharides which is difficult for our body to digest.
Prebiotics helps increase nutrient availability and absorption.
Prebiotics help to colonize the gut with beneficial bacteria that not only help to breakdown foods to maximize intestinal absorption, they also help increase the absorption of the nutrients in our body.
Prebiotics help improve gastrointestinal health.
Establishing a healthy gut population helps treat chronic conditions of the gastrointestinal tract such as inflammatory bowel disease and Crohn’s disease. According to a 2014 study conducted by researchers from the Royal Marsden NHS Foundation Trust in London, using 1296 patients, fiber-based prebiotic supplements are helpful for treating such medical conditions.
Prebiotics help reduce inflammation.
The researchers noted that the prebiotic fiber intake increased the growth of beneficial bacteria in the digestive tracts of patients suffering from inflammatory bowel diseases and this, in turn, was reducing the associated inflammation.
Prebiotics help strengthen the mucus layer that lines the intestines.
Leaky gut or increased intestinal permeability allows food particles, bacteria, as well as, waste products in the intestine, to enter directly into the bloodstream through tiny gaps in the lining of the intestinal walls.
Many pieces of research, including a 2018 US study, have noted that low biodiversity of gut bacteria is one of the leading causes of leaky gut and its associated inflammation. A diet rich in prebiotics and probiotics can help strengthen the stomach and intestinal walls and restore their proper functioning.
Prebiotics help strengthen the immune system.
Modern research has proven beyond doubt that the digestive system and immune system are closely linked. A 2005 study published online by Cambridge University Press reveals that the intake of oligosaccharides increases the production of natural killer cells of the immune system. These killer cells are white blood cells that seek out pathogens and fight viral infections.
The oligosaccharides are prebiotics that are digested by probiotic bacteria. Inulin is another such prebiotic fiber with similar benefits. The possibility that enhancing the gut population decreases the risk of colon cancer is a subject that is still being researched.
Prebiotics can help prevent weight gain.
A 2007 study conducted by the Baylor College of Medicine observed the effects of a prebiotic supplement on body composition changes of 97 young adolescents. They were given either a prebiotic supplement or a placebo, The increase in their body mass index was tracked by the researchers for a year.
At the end of their study, they found that those who took the prebiotic supplement had less increase in body mass, leading them to conclude that maintaining a healthy gut population helped fend off weight gain.
Prebiotics help lower stress levels.
Prebiotic supplements offer more than just physiological benefits, they also help reduce stress levels and regulate mood positively. A 2015 study by researchers from the Department of Psychiatry, University of Oxford, UK, observed the emotional and hormonal effects of a prebiotic supplement on cortisol (stress hormone) levels cortisol. They also examined the self-reported positive and negative emotions of their study participants who consumed the fiber-based prebiotic supplement. Over a period of three weeks, the prebiotic supplement was tested in comparison to placebo and the researchers noted decreased levels of the stress hormone, cortisol.
Another remarkable result they observed is that the prebiotic intake caused their subjects to pay more attention to their positive emotions and decreased the attention to their negative emotions. The study concluded that prebiotic supplements can decrease stress and boost your mood.
Prebiotics help lower blood triglycerides.
High blood triglyceride levels are considered a major risk factor for heart disease. Research over the years has made it evident that blood triglyceride levels are significantly influenced by your diet. Since gut bacteria helps digest your food, there is a high probability that there is a strong link between gut bacteria and your triglyceride levels.
In a 2014 study from the Department of Nutrition and Post-Graduate Program in Nutrition, Federal University of Santa Catarina, Brazil, the researchers compared various randomized controlled trials that recorded the results of prebiotic supplementation on lipid metabolism. They noted that the prebiotic supplementation caused a significant decline in blood triglycerides and blood cholesterol levels. Including prebiotics and probiotics in your diet is evidently a great way to reduce your risk of heart disease.
The Final Note
Prebiotic supplements are in demand these days as they enhance the effects of probiotics and help establish a healthy gut microbiome. The lack of beneficial gut bacteria can cause health problems such as inflammatory bowel diseases, diabetes, and obesity. Chronic inflammation can also result from gut bacteria imbalance and this is linked to several diseases such as Alzheimer’s disease, heart disease, and autoimmune disorders.
Regular use of prebiotics can boost your immunity, reduce stress levels, prevent weight gain, help with weight loss and improve your mood. All these impressive benefits of prebiotics revolve around its ability to increase the levels of beneficial bacteria in your gut. For best results, take a combination of probiotics and prebiotics, separately or together. Though a minimum of 4gms of a prebiotic supplement is recommended, you can lower the dosage if you experience side effects such as gas or bloating. Slowly increasing the dose over a period of time helps overcome such side effects.
The higher the dosage of prebiotic supplements, the stronger it seems to boost the good bacteria levels. A maximum dose of 20 gms is recommended though many people seem to be satisfied with the effect of 10-gram dosages. Since individual requirements vary, experiment with various brands and dosages to see what suits you best. Even if you take prebiotic supplements, follow a healthy diet which includes probiotics as well as natural prebiotic sources such as green bananas, apples, oranges, cranberries, Jerusalem artichokes, onions, leeks, and garlic.