{"id":34307,"date":"2023-03-02T00:28:35","date_gmt":"2023-03-02T00:28:35","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=34307"},"modified":"2023-03-13T20:41:58","modified_gmt":"2023-03-13T20:41:58","slug":"prebiotic-fiber","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/prebiotic-fiber\/","title":{"rendered":"Your Gut Needs Prebiotic Fiber to Thrive. Here&#8217;s How to Get More of It"},"content":{"rendered":"<p><em><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/gaby-vaca-flores\/\" target=\"_self\" rel=\"\">Gaby Vaca-Flores, RDN, CLE<\/a>, discusses why prebiotic <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a> is crucial for digestive regularity, immune support, and more. Plus: the top foods with prebiotics you&#8217;ll want to eat to reap their gut-boosting benefits.<\/em><\/p>\n\n\n<p>You\u2019ve likely heard of <a href=\"https:\/\/www.humnutrition.com\/blog\/the-guide-to-choosing-the-best-probiotic-for-you\/\">probiotics<\/a>, the good-for-you bugs that live within your digestive tract. But have you heard of prebiotics? Arguably just as important as probiotics, prebiotic fibers deliver a host of benefits.\u00a0<\/p>\n\n\n<p>Consider this post a handy starter guide to prebiotic fiber. We\u2019ll cover what it is, its key benefits, and how to boost your intake through prebiotic foods.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-prebiotic-fiber\">What Is Prebiotic Fiber?<\/h2>\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463098\/\" target=\"_blank\" rel=\"noreferrer noopener\">Prebiotics<\/a> are non-digestible substances that provide beneficial effects for the gut microbiome.\u00a0For context, the gut microbiome is a collection of microbes, or probiotics, that carry out <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4425030\/\" target=\"_blank\" rel=\"noreferrer noopener\">important functions<\/a> for our overall health and live within the digestive tract. Some of these functions include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a><\/li>\n\n\n\n<li>hormone production<\/li>\n\n\n\n<li>metabolism regulation<\/li>\n\n\n\n<li><a href=\"https:\/\/www.humnutrition.com\/blog\/how-the-immune-system-works\/\">immune system<\/a> development<\/li>\n<\/ul>\n\n\n<p>Simply put, probiotics are beneficial gut bacteria, while prebiotics are the primers that help them grow and thrive.<\/p>\n\n\n\n<div  class=\"related-block bg-lighter -mx-4 md:mx-0 p-4 md:p-6 grid grid-cols-2 gap-4 sm:gap-6 my-10\">\n\t<div class=\"col-span-2 text-xs font-semibold uppercase\">Related Stories<\/div>\n\t\n<article><a class=\"flex flex-col sm:flex-row group !no-underline\" href=\"https:\/\/www.humnutrition.com\/blog\/which-hum-probiotic-should-i-take\/\">\n<div class=\"aspect-square bg-lighter mb-4 sm:mb-0 sm:mr-4 w-full sm:w-20 sm:shrink-0\">\n\t<img decoding=\"async\" width=\"120\" height=\"120\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/03\/Which-HUM-Probiotic-to-Take-The-Wellnest-by-HUM-Nutrition-jpg-120x120.webp\" class=\"object-cover w-full block h-full transition-opacity group-hover:opacity-80 !mb-0 not-transparent wp-post-image\" alt=\"HUM Nutrition probiotics Private Party, Skin Squad, and Gut Instinct on pink background\" loading=\"lazy\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/03\/Which-HUM-Probiotic-to-Take-The-Wellnest-by-HUM-Nutrition-jpg-120x120.webp 120w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/03\/Which-HUM-Probiotic-to-Take-The-Wellnest-by-HUM-Nutrition-jpg-245x245.webp 245w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/03\/Which-HUM-Probiotic-to-Take-The-Wellnest-by-HUM-Nutrition-jpg-302x302.webp 302w\" sizes=\"auto, (max-width: 120px) 100vw, 120px\" data-has-transparency=\"false\" data-dominant-color=\"a6aaa1\" style=\"--dominant-color: #a6aaa1;\" \/><\/div>\n<div>\n<div class=\"text-xs sm:text-base line-clamp-3 font-semibold group-hover:text-primary\">Which HUM Probiotic Should I Take?<\/div>\n<\/div>\n<\/a><\/article>\n\n<article><a class=\"flex flex-col sm:flex-row group !no-underline\" href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">\n<div class=\"aspect-square bg-lighter mb-4 sm:mb-0 sm:mr-4 w-full sm:w-20 sm:shrink-0\">\n\t<img decoding=\"async\" width=\"120\" height=\"120\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/05\/Gut-Health-and-Immune-System-The-Wellnest-by-HUM-Nutrition-jpg-120x120.webp\" class=\"object-cover w-full block h-full transition-opacity group-hover:opacity-80 !mb-0 not-transparent wp-post-image\" alt=\"Man feeling unwell on couch touching his stomach to emphasize connection between gut health and immune system\" loading=\"lazy\" srcset=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/05\/Gut-Health-and-Immune-System-The-Wellnest-by-HUM-Nutrition-jpg-120x120.webp 120w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/05\/Gut-Health-and-Immune-System-The-Wellnest-by-HUM-Nutrition-jpg-245x245.webp 245w, https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2020\/05\/Gut-Health-and-Immune-System-The-Wellnest-by-HUM-Nutrition-jpg-302x302.webp 302w\" sizes=\"auto, (max-width: 120px) 100vw, 120px\" data-has-transparency=\"false\" data-dominant-color=\"c19186\" style=\"--dominant-color: #c19186;\" \/><\/div>\n<div>\n<div class=\"text-xs sm:text-base line-clamp-3 font-semibold group-hover:text-primary\">How Gut Health Supports the Immune System<\/div>\n<\/div>\n<\/a><\/article>\n<\/div>\n\n\n<p>Prebiotics are sometimes called prebiotic fibers, which can lead to some misconceptions regarding <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\" target=\"_self\" rel=\"\">dietary fiber<\/a>. Although there are overlaps between prebiotics and dietary fibers, they are not the same thing. Like prebiotics, dietary fiber is also non-digestible and provides digestive and <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">gut health<\/a> benefits.\u00a0<\/p>\n\n\n<p>All dietary fiber comes from carbohydrates. However, not all prebiotics come from carbohydrates\u2014though many types of prebiotics do.<\/p>\n\n\n<p>There are several types of prebiotics, but some of the most well-known ones include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>FOS (fructo-oligosaccharides)&nbsp;<\/li>\n\n\n\n<li>GOS (galacto-oligosaccharides)<\/li>\n\n\n\n<li>TOS (trans-galacto-oligosaccharides)<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-prebiotics-work\">How Prebiotics Work<\/h2>\n\n\n<p>A healthy gut microbiome is shaped by prebiotics in a number of ways, but mainly via fermentation. Since prebiotics remain undigested, they are left to ferment by probiotics in the colon. The fermentation process allows for prebiotics to break down and release different types of short-chain fatty acids, known as SCFAs, that proceed to offer health benefits.<\/p>\n\n\n<p>The <a href=\"https:\/\/www.bmj.com\/content\/361\/bmj.k2179\" target=\"_blank\" rel=\"noreferrer noopener\">main SCFAs<\/a> that are produced by prebiotics include acetate, propionate, and butyrate.<\/p>\n\n\n<p>For instance, the breakdown of prebiotics produces butyrate, which helps energize <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6296223\/\" target=\"_blank\" rel=\"noreferrer noopener\">colonocytes<\/a>, the cells that line the colon. Healthy colonocyte function is essential to maintain balance in the gut microbiome.\u00a0<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"5c4f4b\" data-has-transparency=\"false\" style=\"--dominant-color: #5c4f4b;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2023\/03\/Benefits-of-Prebiotic-Fiber-The-Wellnest-by-HUM-Nutrition-jpg.webp\" alt=\"Man on toilet for digestive regularity concept\" class=\"wp-image-34317 not-transparent\"\/><\/figure>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-benefits-of-prebiotic-fiber\">Benefits of Prebiotic Fiber<\/h2>\n\n\n<p>Prebiotics exert benefits by feeding the good bacteria in the gut&#8230; but how exactly does that translate into benefits for overall health?\u00a0<\/p>\n\n\n<p>Here are three key benefits of prebiotic fiber:<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-gut-diversity-and-digestive-regularity\">1. Gut Diversity and Digestive Regularity<\/h3>\n\n\n<p>Microbiota or <a href=\"https:\/\/www.bmj.com\/content\/361\/bmj.k2179\" target=\"_blank\" rel=\"noreferrer noopener\">bacterial diversity<\/a> is a sign of a healthy gut. Meanwhile, poor diversity in the gut is often seen in people dealing with digestive issues, including irregularity.\u00a0<\/p>\n\n\n<p>The composition of your gut bacteria is mainly affected by diet. But as we know, prebiotics can help fuel the growth of probiotics in the gut, which in turn helps promote diversity.\u00a0<\/p>\n\n\n<p>In fact, a double-blind, randomized, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1265942\/\" target=\"_blank\" rel=\"noreferrer noopener\">placebo-controlled study<\/a> revealed an increase in the <em>Bifidobacterium<\/em> and <em>Lactobacillus <\/em>probiotic species<em> <\/em>in participants who consumed prebiotic FOS in both small and large amounts.\u00a0\u00a0<\/p>\n\n\n<p>By improving the overall composition of your gut microbiome, prebiotics can then help ease <a href=\"https:\/\/www.humnutrition.com\/blog\/signs-of-bad-gut-health\/\" target=\"_self\" rel=\"\">common gut-related issues<\/a>. For instance, FOS was shown in a <a href=\"https:\/\/www.jstage.jst.go.jp\/article\/bifidus1996\/18\/1\/18_1_49\/_pdf\" target=\"_blank\" rel=\"noreferrer noopener\">clinical study<\/a> to improve stool frequency in healthy female adults who consumed the prebiotic fiber daily compared to a placebo group.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-immunity-support\">2. Immunity Support<\/h3>\n\n\n<p>Experts believe that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33803407\/\">as much as 70 to 80 percent<\/a> of the immune system lives in the gut. Given the influence of prebiotics on gut health, it&#8217;s no surprise that they can also affect the body\u2019s defenses.<\/p>\n\n\n<p>The immune system is powered by a variety of cells such as natural killer cells, effector T cells, and B cells. While it&#8217;s unclear how exactly prebiotics interact with these cells, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6041804\/\" target=\"_blank\" rel=\"noreferrer noopener\">researchers<\/a> suggest that prebiotic activity, such as fermentation and short-chain fatty acid production, exert some effects on their function.\u00a0<\/p>\n\n\n<p>For example, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4497535\/\" target=\"_blank\" rel=\"noreferrer noopener\">peptidoglycan<\/a>, a product of prebiotic fermentation, has shown the potential to fortify the innate immune system against pathogens like <em>Streptococcus pneumoniae <\/em>and<em> Staphylococcus aureus.<\/em><\/p>\n\n\n<p>Additionally, butyrate has been <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25594887\/\" target=\"_blank\" rel=\"noreferrer noopener\">observed<\/a> to pause the activity of HDAC, a cell that can weaken other cells, like dendritic cell IL-12, that are integral to healthy immune system function.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-cognitive-support\">3. Cognitive Support<\/h3>\n\n\n<p>Because of the <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-brain-axis-gut-questions-answered\/\">gut-brain axis<\/a>, prebiotics also have a hand in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463098\/\" target=\"_blank\" rel=\"noreferrer noopener\">nervous system<\/a> function. Their workings in the nervous system are not fully understood. However, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26306709\/\" target=\"_blank\" rel=\"noreferrer noopener\">researchers<\/a> have investigated the promising effects of prebiotics on mood, memory, learning, and other psychological activities.\u00a0<\/p>\n\n\n<p>In fact, a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3389826\/\" target=\"_blank\" rel=\"noreferrer noopener\">review<\/a> of six clinical studies that evaluated the effects of prebiotics on cognition and mood in healthy adults found that certain types of orally supplemented prebiotics, like beta-glucan, can support healthy neurologic function.\u00a0<\/p>\n\n\n<p>Another <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20390593\/\" target=\"_blank\" rel=\"noreferrer noopener\">clinical study<\/a> confirms that prebiotic supplementation (from non-starch polysaccharides) can have a beneficial impact on memory in healthy middle-aged adults.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img data-dominant-color=\"8b7d7e\" data-has-transparency=\"false\" style=\"--dominant-color: #8b7d7e;\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2023\/03\/Foods-with-Prebiotics-The-Wellnest-by-HUM-Nutrition-jpg.webp\" alt=\"Woman washing a tomato, one of the best foods with prebiotics\" class=\"wp-image-34318 not-transparent\"\/><\/figure>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-foods-with-prebiotics\">Foods with Prebiotics<\/h2>\n\n\n<p>Presently, there is not an official recommendation as to how many prebiotics one should consume in a day. To keep things simple, some <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3705355\/\" target=\"_blank\" rel=\"noreferrer noopener\">experts<\/a> recommend focusing on meeting your recommended daily fiber intake, as this can help boost your prebiotic intake.\u00a0As a reminder, men and women should aim to consume 38 and 25 grams of fiber, respectively, on a daily basis.\u00a0<\/p>\n\n\n<p>Prebiotics are naturally present in a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463098\/#B154-foods-08-00092\" target=\"_blank\" rel=\"noreferrer noopener\">variety of foods<\/a>, namely plant-based fare like whole grains, vegetables, fruits, and certain nuts.\u00a0<\/p>\n\n\n<p>Here&#8217;s a quick <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8002343\/\" target=\"_blank\" rel=\"noreferrer noopener\">list of of foods<\/a> with prebiotics:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Almonds<\/li>\n\n\n\n<li>Artichoke<\/li>\n\n\n\n<li>Bananas<\/li>\n\n\n\n<li>Barley<\/li>\n\n\n\n<li>Beans<\/li>\n\n\n\n<li>Chicory<\/li>\n\n\n\n<li>Chia seeds<\/li>\n\n\n\n<li>Dandelion greens<\/li>\n\n\n\n<li>Flax seeds<\/li>\n\n\n\n<li>Garlic<\/li>\n\n\n\n<li>Honey<\/li>\n\n\n\n<li>Leeks<\/li>\n\n\n\n<li>Onions<\/li>\n\n\n\n<li>Rye<\/li>\n\n\n\n<li>Tomatoes&nbsp;<\/li>\n\n\n\n<li>Wheat<\/li>\n<\/ul>\n\n\n<p>Note: Although prebiotics are readily available in food sources, their concentrations are relatively low. Additionally, it\u2019s <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6124841\/\">estimated that less than 5 percent<\/a> of people actually meet their recommended fiber intake. This means that most people are probably not consuming nearly enough prebiotics through diet alone, which is where supplementation can come in handy.<\/p>\n\n\n<p>HUM\u2019s <a href=\"https:\/\/www.humnutrition.com\/product\/85\/beauty-zzzz-gummies\" target=\"_self\" rel=\"\">Beauty zzZz Gummies<\/a> deliver two grams of FOS prebiotic fiber, which can benefit the gut and colon lining, digestive health, and support stool movement. They also pack a clinically studied dose of melatonin (three milligrams) to provide a <a href=\"https:\/\/www.humnutrition.com\/blog\/gummies-for-sleep-and-digestion\/\" target=\"_self\" rel=\"\">dual benefit<\/a> of enhanced <a href=\"https:\/\/www.humnutrition.com\/blog\/mighty-night\/\">sleep<\/a> quality.<\/p>\n\n\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/85\/beauty-zzzz-gummies\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/0ec0f350-2365-11ef-9153-672cc69f648c.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"Beauty zzZz Gummies\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t195 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Beauty zzZz Gummies<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tenhances sleep quality + digestive health\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$26<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-takeaway\">The Takeaway<\/h2>\n\n\n<p>Prebiotics are fermentable fibers that benefit the gut microbiome to provide a cascade of health benefits. Nourishing your good gut bacteria and promoting digestive regularity are among the perks of consuming prebiotic fibers, which underscores why it&#8217;s so important to prioritize them in your diet.<\/p>\n\n\n\n<div  class=\"cta-block -mx-4 md:mx-0 my-10 p-px md:rounded bg-white text-black relative  bg-no-repeat bg-cover aspect-[83\/48]\" style=\"background-image:url(https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2024\/12\/BlogBackground_Quiz.jpg);\" >\n\n\t<div class=\"p-4 sm:p-6 w-[70%] md:w-2\/3\">\n\t\t\t\t\t<div class=\"text-2xl md:text-3xl font-display font-bold uppercase\">Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\t<a class=\"btn btn-large btn-primary mt-4 md:mt-8 !no-underline\" href=\"https:\/\/www.humnutrition.com\/get_started\" target=\"_blank\">Take The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Gaby Vaca-Flores, RDN, CLE, discusses why prebiotic fiber is crucial for digestive regularity, immune support, and more. Plus: the top foods with prebiotics you&#8217;ll want to eat to reap their gut-boosting benefits. You\u2019ve likely heard of probiotics, the good-for-you bugs that live within your digestive tract. But have you heard of prebiotics? Arguably just as [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":34314,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,816],"tags":[878,262,889,260],"coauthors":[21928],"class_list":["post-34307","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-digestion","tag-fiber","tag-gut-health","tag-prebiotics","tag-probiotics"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Prebiotic Fiber 101: Key Benefits and Foods | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Learn why prebiotic fiber is crucial for digestive regularity, immune health, and more. 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