Prebiotics feed the beneficial bacteria in our guts. Keeping the “good” bacteria in our digestive system happy comes with a host of health benefits, from helping regulate blood sugar to improving heart health.
One unexpected benefit of prebiotics? A possible role in weight loss. Some preliminary evidence suggests that prebiotics might play both a direct and indirect role in weight management. Because prebiotics are found in foods like fruits and vegetables, eating prebiotic-rich food alone can help contribute to a healthy lifestyle. But on top of that, the prebiotics in the food can also nourish the good bacteria that may in turn help with weight loss.
Here's a closer look at what prebiotics are, what they do in the body, and how they can be beneficial for your overall health and health goals.
What Are Prebiotics?
Prebiotics are “food” for the bacteria that live in the human gastrointestinal system, often referred to as the “gut.” Research shows there are over 1,000 different types of bacterial species that live in the human gut, all of which are nourished by prebiotics.
According to studies, prebiotics are a group of nutrients that are broken down by gut bacteria. Prebiotics are different from probiotics. Probiotics are strains of beneficial bacteria that you can try to intentionally add to the body through fermented foods like yogurt or via supplements, while prebiotics are meant to “feed” good strains of bacteria already living in the gut. The International Scientific Association of Prebiotics and Probiotics explains that the human body cannot digest prebiotics, but certain kinds of microbes in the gut can.
“Prebiotics are nondigestible fibers and compounds found in certain foods [like fruits, vegetables, and whole grains] that nourish and stimulate the growth of beneficial gut bacteria,” notes Alexa Aboudaram, owner and nutritionist at Navigating Nutrients, based in Charleston, South Carolina. “They essentially act as food for probiotics, helping to improve gut health.”
As prebiotics are “eaten” by the gut bacteria, they feed those microbes and release fatty acids that travel in the blood through the body. Because fatty acids circulate through the body, they can impact even distant organs.
“The short-chain fatty acids that are produced as a result of prebiotics being used by probiotics can benefit colon cell function, metabolism, immune function, blood lipids, and more, in addition to appetite regulation,” says Brooke Taylor, RDN, with RescueMD in Allen, Texas.
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Prebiotics and Weight Loss
Scientists are still uncovering the exact and complex ways that the types of bacteria in our bodies impact our health, including our weight, fat stores, and metabolism. There have been some promising preliminary studies that suggest prebiotics could play a role in weight loss in certain situations.
For instance, a clinical trial followed 45 people with obesity and found that a management program that included probiotics, prebiotics, and a low-carb diet successfully reduced weight, body mass index (BMI), and waist circumference. A research paper also stated there is “overwhelming evidence” that gut bacteria and their byproducts are involved in obesity and obesity-related diseases.
Aboudaram explains that while more evidence is needed to prove that prebiotics can directly cause weight loss, they can help by improving gut health, which is linked to metabolism, according to a study, and to immune health, per another study. “A healthy gut microbiome is associated with better digestion, nutrient absorption, and balanced hormones — all factors that can contribute to weight management,” she says.
Prebiotics may also increase satiety levels, says Nicole Ibarra, RD, CEO of Altitude Nutrition & Fitness in Redding, California, aligning with research. This, in turn, can help reduce calorie intake and support weight loss efforts.
Additionally, studies show the human gut contains over 600,000 genes, which impact health markers that affect obesity, insulin resistance, or glucose metabolism. Prebiotics may play a role in how those genes are turned “on” or “off,” especially when it comes to insulin resistance, a driving force in obesity and type 2 diabetes, according to research.
Christina Lombardi, RD, with Functional Nutrition Rx in Babylon, New York, explains that a diet rich in prebiotic foods supports an overall healthy and balanced bacterial environment in your gut, which may play a role in reducing cravings for unhealthy foods. Prebiotics can even affect something as seemingly “small” as having a bowel movement every day. “Prebiotics can definitely help [support bowel regularity] by helping the balance of the good versus bad bacteria in the gut, and also help regulate appetite and reduce cravings,” says Lombardi.
Other Health Benefits of Prebiotics
Because most prebiotic-rich foods are also high in fiber, vitamins, and minerals, they are beneficial to your overall health, too. Aboudaram and research say that supporting your body with foods that contain prebiotics can have health benefits outside of potential weight loss, including:
- Improved digestion
- Improved gut health
- Lower levels of inflammation
- Strengthened immune system
- Potentially reduced risk of chronic diseases such as heart disease and diabetes
- Balanced gut bacteria
A study that found prebiotics may help with weight loss in individuals with obesity also found improvements in their sleep, stress levels, and even symptoms of depression and anxiety.
Foods With Prebiotics
There are seven main types of prebiotics, according to research:
- Fructo-oligosaccharides (FOS), found in many fruits and vegetables
- Inulin, found in most vegetables
- Galacto-oligosaccharides (GOS), which are nondigestable carbs
- Chito-oligosaccharides (COS),found in some vegetables, fruits, grains, and legumes
- Lactulose, produced by lactose
- Resistant starch (RS), a starch that isn’t immediately digestible
- Polyphenols, which come from plants
The best way to add prebiotics to your body is by eating prebiotic-rich food. Most fruits and vegetables, along with high-fiber foods like whole grains, contain prebiotics.
Aboudaram has recommendations for adding prebiotic-rich foods that include the following:
Cabbage Family
- Arugula
- Bok choy
- Brussels sprouts
- Cabbage
- Cauliflower
- Collards
- Kale
- Kohlrabi
- Mustard greens
- Radishes
- Rutabaga
- Swiss chard
- Turnip greens
- Turnips
- Watercress
Root Vegetables
- Burdock root
- Carrots
- Chicory root
- Garlic
- Horseradish
- Jerusalem artichokes
- Jicama
- Leeks
- Onion
- Parsley
- Potatoes (with skin)
- Sweet potatoes (with skin)
- Yacon root
Fruits
- Apples
- Avocados
- Berries
- Green bananas
- Guava
- Peaches
- Pears (with skin)
- Pitted fruits (plums, apricots, peaches)
- Plantains
Legumes and Beans
- Black beans
- Chickpeas
- Lentils
- Lima beans
- Peas
- Pinto beans
- Red kidney beans
- Soybeans
- Split peas
- White beans
Nuts and Seeds
- Brazil nuts
- Cashews
- Chia seeds
- Flaxseed
- Pistachios
- Pumpkin seeds
- Sunflower seeds
How to Boost Your Intake of Healthy Prebiotics
“Eating a variety of fiber-rich foods like those mentioned above, incorporating more vegetables and fruits into your meals, and adding whole grains and legumes can help boost prebiotic intake,” says Aboudaram.
To keep things simple, Ibarra recommends focusing on accessible prebiotic-rich foods such as garlic, onions, bananas, oats, chicory root, leeks, and apples. She suggests starting small by adding one prebiotic-rich food to each meal or snack you eat. “For instance, you can use onions in an egg scramble in the morning, a banana in a smoothie, and an apple as a snack with peanut butter,” Ibarra says.
In general, fresh produce will have the highest prebiotic counts, research has found, but using convenience options, such as pre-sliced vegetables or preserved garlic, will still have some prebiotic benefits.
Aboudaram adds that cooking methods can also impact the prebiotic content of your food. Using methods like steaming or roasting instead of frying can help preserve prebiotic content. Some cooking methods for certain prebiotic-containing foods can actually boost prebiotic levels. For instance, a study found that cooking, cooling, and then reheating lentils actually increased their resistant starch levels. The same concept applies to many root vegetables, like sweet potatoes, because cooking allows the release of the starch.
Who Should Eat Prebiotics?
“Given that prebiotics are mostly in fiber-rich vegetables, they’re beneficial for everyone who can tolerate them,” says Aboudaram.
Always talk to your doctor if you have any concerns about changing your diet. You may need to be cautious about your prebiotic intake if you have specific digestive issues or certain sensitivities that make high-fiber foods hard to digest. For instance, according to research, people who have small intestine bacterial overgrowth (SIBO) may need to avoid prebiotics until the overgrowth is taken care of with antibiotics, because additional prebiotics will contribute to continual overgrowth bacteria.
“But for the vast majority, incorporating prebiotics is a powerful way to support gut health and general well-being,” Aboudaram adds.
The Wrap-Up
Prebiotics are important for maintaining gut health, and there is evidence that they may also play a role in weight management and obesity-related diseases. While more studies are being done to find the exact role prebiotics play in weight, there is plenty of evidence to support that eating a diet rich in prebiotic foods can help support weight management and overall health.
Most fruits, vegetables, and whole-grain foods contain prebiotics, so eating a variety of fresh, whole foods is the best way to add more prebiotics to your diet. Try to incorporate one fresh food into every meal and snack, or add more prebiotic flavors to your dishes, like plenty of parsley and garlic.
Editorial Resources and Fact-Checking
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- Liu Z et al. In Vitro and in Vivo Evaluation of the Prebiotic Effect of Raw and Roasted Almonds (Prunus Amygdalus).Journal of the Science of Food and Agriculture. January 8, 2016.
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