9 Best Prebiotic Supplements, According to Doctors and Registered Dietitians

Featuring 5 grams of prebiotic fiber per serving from sources like acacia (a warm-climate shrub), orange peel, and baobab fruit, this powder supplement can ease constipation to help you stay regular, says Ajmera. Navya Mysore, MD, also recommends this Garden of Life fiber for constipation, noting that you should drink plenty of water when you’re taking added fiber to help it function in your body properly and reduce the likelihood that it’ll cause an upset stomach. Acacia fiber, research shows, may be particularly good for people who have IBS-C (irritable bowel syndrome with constipation).

Doses per bag: 32
Types of prebiotic fiber: Acacia fiber, orange peel, baobab fruit, apple peel, cranberry seed
Key strain of probiotic: None
CFU count: N/A

Why we like it: This powder is an affordable way to add prebiotic fiber to your diet, and you can pair it with a probiotic for even better gut health (Glassman recommends looking for ones with Bifidobacterium longum and Bifidobacterium lactis for constipation). Not only is it certified organic, but it’s also certified gluten-free and certified vegan, an ideal option for those with dietary restrictions. It comes in unflavored and citrus, so you have a couple of options when it comes to taste and mixing.

This is another doctor- and dietitian-loved combination pill, containing 24 different strains of probiotics, including Lactiplantibacillus plantarum, which is known for promoting heart health and good cholesterol, and Bifidobacterium breve, which shows promise for improving skin health, says Frances Largeman-Roth, RDN. “The outer capsule is actually the prebiotic! It’s made from Indian pomegranate whole fruit extract, which has antioxidant benefits, too,” Largeman-Roth says.

Seed also has a unique delivery mechanism that may help the probiotics survive their journey to your lower gastrointestinal tract. It’s a capsule within a capsule, which helps protect bacteria as it travels through stomach acid, and serves as a barrier to oxygen, moisture, and heat, so the pills don’t have to be refrigerated. Dr. Mysore says that Seed is a high-quality choice for anyone looking to maintain their gut microbiome during and after taking antibiotics, and for regularity during travel. It can also help with IBS and SIBO (small intestinal bacterial overgrowth), she says. Largeman-Roth also appreciates that these pills come in a refillable jar.

Doses per bottle: 30
Types of prebiotic fiber: Indian pomegranate, rice fiber, rice extract blend
Key strains of probiotics: Bifidobacterium longum SD-BB536-JP, Bifidobacterium breve SD-BR3-IT, Lactiplantibacillus plantarum SD-LP1-IT
CFU count: Company uses a different unit of measurement, and contains 53.6 billion AFUs

Why we like it: Seed is expensive—and it has skyrocketed in popularity—but it may be worth the hype given the large number of probiotic strains and solid delivery method (and you can lower the cost a bit if you sign up for a subscription). The product is GMP compliant and free of common allergens, and various clinical trials back up the company’s claims. “I was totally influenced but it works great,” says Elle Choi, director of social and content marketing for Marriott International. She says it’s helped her stay “very regular,” and improved her morning breath, “which I knew was caused by stomach acids,” she says. Alexa M., a graphic designer, has also noticed more consistent BMs with Seed. “I started taking it after my therapist suggested I try some probiotics to help my stomach, which has been a bit wrecked due to anxiety, and now I keep taking it because it helps with regularity and makes me feel good,” she says. “I like the routine. I don’t think all the time, ‘oh my stomach is upset’ anymore.”

What to note: Seed recommends you work up to taking two pills a day, but that may be a bit much for some people. Margaux Anbouba, senior beauty and wellness editor at Vogue, uses Seed to help manage gut issues associated with celiac disease. “I love it but it’s really powerful—I was never able to go up to two pills a day because I found it too intense,” she says. “It didn’t necessarily give me a stomachache, but I was more aware of my stomach than I wanted to be.”

Thorne’s FiberMend is a prebiotic powder with a solid serving of soluble fiber, which is great for promoting regularity, lowering cholesterol, and keeping blood sugar levels steady, says Ajmera. “Plus, it contains green tea phytosome, which includes some of the health-enhancing compounds found in green tea like EGCG, a type of antioxidant,” she says. Known for producing high-quality and effective supplements, Thorne is a reputable manufacturer that Ajmera highly recommends.

Doses per bag: 30
Types of prebiotic fiber: Partially hydrolyzed guar gum, rice bran, arabinogalactan, pectin
Key strain of probiotic: None
CFU count: N/A

Why we like it: Consuming soluble fibers, like those found in this powder, can help you feel full longer, because when they dissolve in water, they form a gel-like compound in the gastrointestinal tract, which slows down digestion. Thorne specifically uses clinically studied ingredients and all their products are free of additives and allergens like eggs, gluten, and nuts. This powder is pretty affordable, to boot.

These chewable, vegetarian tablets are a great option if you can’t stomach the idea of swallowing another big pill. “They include 1,000 mg of xylooligosaccharides, a type of prebiotic fiber that can stimulate the growth of beneficial bacteria in the gut, including bifidobacteria,” says Ajmera. Bifidobacteria are a major piece of the pie when it comes to healthy digestion and a strong, efficient immune system. Ajmera also points to the fact that Life Extension products are third-party tested to ensure quality, safety, and purity.

Doses per bottle: 60
Types of prebiotic fiber: Xylooligosaccharides
Key strain of probiotic: None
CFU count: N/A

Why we like it: These strawberry-flavored chewables offer a more pleasant way to get your prebiotics, since drinking a full glass of water with a powder or taking a capsule certainly isn’t for everyone.

This capsule includes Lactobacillus rhamnosus, a strain of Lactobacilli that’s shown to keep the vaginal microbiome happy and healthy, says Largeman-Roth. It also includes several strains for gut health and 75 mg of prebiotic fiber. Certain bacteria strains (like those in these once-a-day, delayed-release capsules) are more sensitive to heat and humidity, which means they need to be refrigerated to maintain their potency.

Doses per bottle: 30
Types of prebiotic fiber: Chicory root, gum acacia fiber, inulin, cellulose
Key strains of probiotics: Lactobacillus plantarum Lp-115, Lactobacillus acidophilus La-14, Lactobacillus rhamnosus GG
CFU count: 90 billion

Why we like it: This supplement contains a wide range of probiotic strains and multiple forms of prebiotics—and variety is always a good sign. Largeman-Roth appreciates that it’s formulated specially for women’s health issues. The capsules are chocolate-flavored, which might make them a bit easier to take. Largeman-Roth hasn’t used this probiotic/prebiotic combo specifically, but has had good luck with other Nature’s Way products in the past.

This delayed-release capsule contains prebiotics, probiotics, and postbiotics (specially the short-chain fatty acid butyrate), which are the waste left behind after probiotics consume prebiotics. “They’re helpful for slowing the growth of harmful bacteria,” says Largeman-Roth, and they may help strengthen the intestinal barrier. The strains of probiotics included in this pill are two of the most well-studied varieties, shown to help support gut health and digestion via the growth of more healthy bacteria.

Doses per bottle: 30
Types of prebiotic fiber: Bacteriophages myoviridae and siphoviridae
Key strains of probiotics: Bifidobacterium animalis ssp lactis, Lactobacillus rhamnosus
CFU count: 11 billion

Why we like it: Like many other Ritual products, Synbiotic+ is vegan, allergen-free, and third-party tested, notes Ajmera. She and Largeman-Roth both call out its mint-essenced flavor, which reviewers love. Glamour reviewer Sammy V., who works for a sports apparel brand, says she much prefers the taste of Ritual’s Synbiotic+ to other similar products she’s tried. “Taking Ritual on an empty stomach every morning has never upset my tummy, which is great,” she says, though it’s hard to tell if this prebiotic/probiotic combo has helped her stomach issues. “I wanted a subscription one that was a bit more simple. Ritual offered a nice multivitamin and pre-pro combo, but didn’t try to push much else. Whereas other brands, for example, made me feel like if I was worried about everything (which I am), then I’d need five pills morning and night. And those made me nauseous.”

These powder sticks contain prebiotic fiber in the form of wheat dextrin, though it’s formulated in a way that meets FDA requirements for a gluten-free label. These little guys are individually packaged and super easy to take on the go. Dr. Mysore says Benefiber is a great addition to your diet if you’re feeling backed up, and offers good bang for your buck in terms of nourishing your microbiome. The easily dissolvable powder means you can take it with just water or even mix it into foods.

Doses per box: 28
Types of prebiotic fiber: Wheat dextrin
Key strain of probiotic: None
CFU count: N/A

Why we like it: “I’ve used this product because it’s easy to travel with,” says Largeman-Roth, who is a fan of Benefiber. “Unfortunately, traveling can wreak havoc on your digestion, often causing constipation due to changes in your routine. The clear product mixes in with water or juice and doesn’t have a flavor. If you like flavor, they also have a strawberry lemonade option. This is great if you’re already taking a probiotic or you just want to boost the amount of fiber you’re getting daily.”