Understanding prebiotics for better gut health

What are prebiotics?

We've all heard the term probiotics, but let's focus on its equally important cousin, prebiotics. These are non-digestible food ingredients (certain types of dietary fibers) that make it through your upper gastrointestinal tract and all the way to your colon intact. There, they are fermented by gut microbiota to produce short-chain fatty acids (SCFAs), which can aid immune regulation and improve your gut barrier function, the keys to gut health. In this guide, we'll lay out why they are important and how to incorporate them into your daily life.

How prebiotics benefit gut health

Prebiotics stimulate the growth and activity of beneficial gut bacteria.
By selectively nourishing certain microbes, prebiotics help your gut maintain a balanced and healthy microbiota.

They survive the journey to the large intestine.
Unable to be digested until they reach the colon, prebiotics aren't used up before reaching their target. That allows them to be excellent fuel for beneficial gut bacteria in your large intestine (colon).

The fermentation process can help improve stool quality and frequency.
As prebiotics are fermented in the colon, they can help improve your bowel movements. The fermentation process is linked with softer stools and increased stool frequency, which helps avoid occasional constipation and other issues.

If you have digestive discomfort, certain prebiotics may help mitigate it.
Prebiotics can help modulate an imbalanced gut microbiota by nourishing beneficial bacteria that produce short-chain fatty acids. These compounds support gut barrier function and immune balance.

Prebiotics versus probiotics: Key differences

Prebiotics and probiotics are easily confused, but they have some key differences.

Nature
Prebiotics are non-digestible compounds (usually fiber) that act as food for existing colonies of beneficial bacteria. They do not contain live organisms and are more stable in storage and production than probiotics.
Probiotics, on the other hand, are live microorganisms. Rather than feeding the bacteria, they actually introduce live beneficial microbes to the gut, supporting a healthier microbial balance while they're present.

Function
Prebiotics promote the growth and activity of the beneficial gut bacteria by acting as selective nourishment. They also support probiotics by creating an environment that encourages their growth and metabolic activity.
Probiotics work together with prebiotics and help support a balanced gut environment. They also may help support gut barrier function and overall immune health.

Best sources of prebiotics

Grab your grocery list and jot down a few of these items that are good sources of prebiotics.

• Fruits and vegetables: Bananas, apples, berries, watermelon, and grapefruit are all great sources of prebiotics. Vegetables with high levels of prebiotics include garlic, leeks, onions, asparagus, avocado, broccoli, and sweet potatoes.
• Legumes: Beans, lentils, chickpeas, dried soy products, and peas are all great legume sources of prebiotics.
• Grains: These include oats, barley, rye, and quinoa. These contain one of the most commonly studied prebiotics, fructooligosaccharides.¹
• Seeds: Flaxseed and chia seeds stand out for their prebiotic content. You can also incorporate seeds from fruits like date palm, jackfruit, mango, and durian.
• Snack on prebiotic-rich nuts. Nuts are a rich source of dietary fibers, polyphenols, and polysaccharides, all of which are prebiotic compounds that contribute to your gut health. If you want to choose just one, head for the almonds!²

Choosing the right prebiotics for you

Because everyone's gut is different, selecting the right prebiotics means paying attention to how various fibers fit into your routine and support daily digestive comfort.

How to integrate more prebiotics into your diet

Regularly consume foods rich in non-digestible fiber. Aim to consume prebiotic-rich fruits and vegetables every day. As with most things, consistency is the key here. Your gut microbiota needs a constant supply of prebiotics to help keep your health in good working order. It's much easier to make a plan and stick with it!
Add a supplement to your morning routine. AG1 provides an easy (and delicious) way to get prebiotics on a regular schedule. It delivers comprehensive daily nutrition, including ingredients like probiotics to help the prebiotics do their work and support your overall health.* As we've discussed, consistency is key, and this is one of the easiest ways to maintain a constant source of prebiotics in your diet.
Eat a balanced diet. Diverse plant-based foods and supplements have been shown to support gut microbiota regulation and overall associated health benefits. Variety is the spice of life, and the key to keeping your gut healthy.³
Adding prebiotics to your diet will directly impact your gut health, which in turn assists your immune regulation and improves your gut barrier function. Follow these simple ways to consume prebiotics through foods and supplements. Start adding them gradually and let them get to work assisting with your gut health!

References:

1. Natale A, Fiori F, Turati F, La Vecchia C, Parpinel M, Rossi M. Quantification of naturally occurring prebiotics in selected foods. Nutrients. 2025;17(4):683. doi:10.3390/nu17040683.
2. Tahiri M, Gilbert JA. Examining the potential prebiotic effect of almonds. J Appl Microbiol. 2025;136(4):lxaf078. doi:10.1093/jambio/lxaf078.
3. Bedu-Ferrari C, Biscarrat P, Langella P, Cherbuy C. Prebiotics and the human gut microbiota: from breakdown mechanisms to the impact on metabolic health. Nutrients. 2022;14(10):2096. doi:10.3390/nu14102096.