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What Are Prebiotic Supplements?
If you experience menopausal symptoms, the right prebiotic supplement can help you ease them. Prebiotics are foods, mostly high-fiber foods, that maintain the balance of microorganisms in your gut. Basically, they serve as food for human microflora. You can find natural sources of prebiotics in foods like bananas, greens, grains, soybeans, onions, garlic, and more.
When you take these high-fiber supplements, they may help improve your digestion, immune function, and overall health. Research continues to explore their potential in treating various conditions, including menopausal symptoms. Some of these symptoms may be mild, while others are severe and could vary from one woman to another.
With the growing interest in gut health, one can easily find a lot of prebiotic and probiotic supplements to choose from in the market. This article is everything you need to know about prebiotics and the best prebiotic supplements for your specific needs. We have come up with supplements to identify the best options available.
Types of Prebiotics
The most common types of prebiotics are fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), and trans-galacto-oligosaccharides (TOS). Dietary fructo-oligosaccharides and galacto-oligosaccharides are the two important groups of prebiotics with beneficial effects on human health. However, some of the best prebiotics for gut health are not in the form of carbohydrates.
The food sources where these prebiotics are found include the following:
Resistant Starch
Resistant starch is a carbohydrate that has been naturally or chemically modified to be resistant to digestion. This form of starch, which is generated from glucose, has the potential to stimulate the creation of butyrate, a short-chain fatty acid. Butyrate-sensitive mechanisms may play a role in sleep modulation by the intestinal microbiota.
Resistant starch fermentation also positively affects the growth of probiotic Bifidobacterium and Lactobacillus, which is an important part of normal intestinal microbiota.
Inulin
This starchy substance is found in fruits, vegetables, and herbs such as bananas, onions, garlic, chicory root, and asparagus. As a type of prebiotic, it is usually not broken down or absorbed in the stomach but stays in the gut to help the good bacteria grow. This bacteria can convert inulin and other prebiotics into short-chain fatty acids, which can nourish colon cells and provide various other health benefits.
For example, it improves your digestive health by promoting regular bowel movements and reducing constipation. Dandelion greens are a strong prebiotic and type of food for women in their menopause period which is mainly due to their high inulin content.
Pectin
Pectin is a form of polysaccharide obtained from plant cell walls, used as a gelling agent and one of the ingredients in prebiotic supplements. Like other types of dietary fiber, pectin is resistant to digestion by enzymes in the stomach and small intestine but can be fermented by gut microbiota in the colon.
It works by preventing pathogens from binding to the intestine and increasing the growth of probiotic bacteria in the large intestine. Pectin also helps to reduce inflammation and control your blood sugar levels.
What Is the Difference Between Probiotics and Prebiotics?
Although they sound similar and are both trending topics in health and nutrition, prebiotics and probiotics play different roles in health.
Probiotics are healthy microorganisms in foods or supplements to improve the good bacteria or normal microflora in the body. These microorganisms go as far as ensuring a healthy balance of gut bacteria for good digestion, immune function, and overall health. The best probiotics for women can be obtained from foods such as yogurt, kimchi, and sauerkraut.
On the other hand, prebiotics are simply high-fiber foods that feed the good bacteria already present in the gut. They act as food for these microbes, ensuring their growth and activity in the body. Examples of foods that contain prebiotics are whole grains, vegetables, and fruits.
Our Picks of the Best Prebiotic Supplements
- Best prebiotic and probiotic combo: Onnit Total Gut Health
- Best for constipation: Transparent Labs Prebiotic Greens
- Best for weight loss: ColonBroom Premium Weight Management Supplement
- Best for diabetes: Hlth Code Berberine
- Best for women: Legion Athletics Balance
- Best Powder: Nutricost Organic Inulin Powder
- Best for Gut Health: Naked Nutrition Naked Gut
TOTAL SCORE : 5.7 TOTAL RATING : 17- Vegan
- A five-in-one supplement
- Contains five strains of probiotics and two types of prebiotics
- Contains proprietary blends
- Not third-party tested
TOTAL SCORE : 4.3 TOTAL RATING : 13- Vegan and gluten-free
- No artificial sweeteners, flavors, or colors
- Third-party tested through Informed Choice
- It does not mix well with a spoon
- The deep green color may stain surfaces
TOTAL SCORE : 4.0 TOTAL RATING : 12- Budget-friendly
- Subscribe and save 20%
- 60-day money-back guarantee
- No flavor options
- Many users complain it does not dissolve well in cold drinks
TOTAL SCORE : 4.0 TOTAL RATING : 12- All-natural ingredients
- A combination of pre-and probiotics replaces the need to purchase several supplements
- Vegan, gluten-free, and soy-free
- Only available in no flavor
- No mention of third-party testing or manufacturing certifications
TOTAL SCORE : 4.0 TOTAL RATING : 12- A subscription saves you 10%
- Contains a clinically-effective dose of berberine
- Third-party tested in an ISO 17025 accredited lab
- You will need to take up to five capsules
- Contains wheat and soy
TOTAL SCORE : 4.0 TOTAL RATING : 12- All-natural ingredients
- Berberine is clinically proven to lower glucose, as well as some anti-diabetic drugs
- Limited research on the effectiveness of berberine HCl compared to berberine.
TOTAL SCORE : 4.0 TOTAL RATING : 12- Naturally sweetened with stevia
- Vegan, gluten-free, and non-GMO
- Psyllium seed husk powder may help control appetite
- Only available in one flavor
- No third-party testing
A Comparison of Prebiotic Supplements
| S/N | Prebiotic Supplement | Type of prebiotic | Form | Dosage | Rating |
|---|---|---|---|---|---|
| 1 | Onnit Total Gut Health | Organic Jerusalem artichoke, organic dandelion root | Capsules | 7 capsules | 4.5/5 |
| 2 | Transparent Labs | Organic acacia fiber, Jerusalem artichoke fiber, chicory root | Powder | 1 Scoop | 4.7/5 |
| 3 | ColonBroom Premium | Psyllium seed husk powder | Powder | 1 Scoop | 5/5 |
| 4 | Hlth Code | Berberine HCl, broccoli seed extract, turmeric root powder | Capsules | 2 capsules | 4/5 |
| 5 | Legion Athletics Balance | Berberin, artichoke leaf | Capsules | 5 capsules | 4.7/5 |
| 6 | Nutricost Inulin Powder | Organic chicory root inulin | Powder | 1 Scoop | 4.2/5 |
How We Choose
We choose the best prebiotic supplement for women by considering the following:
- Vetting: Each product was vetted to ensure that they adhere to FDA regulations on allowable health claims and labeling requirements. We also ensure they are manufactured in facilities that follow the current good manufacturing practices (CGMPs) under the FDA.
- Credibility: The products we chose are made by medically credible companies that follow ethical and legal standards of having supplements thoroughly tested for purity and potency. This includes third party organizations.
- Reviews: We also added responses from using products that were either tested or recommended online.
- Ingredients: We choose products that are made from high-quality ingredients, free of artificial additives and fillers.
- Personal needs: Each product should be able to suit various health needs and preferences.
Why You Should Trust Us
We have thoroughly researched and checked out several prebiotic supplements by assessing each of them based on their safety, value, effectiveness, and tester’s experience. It is our goal to ensure you choose the best prebiotic supplement for your specific health goal.
Frequently Asked Questions
Yes. Prebiotics offer different benefits to women with various health concerns or certain conditions, even during pregnancy or menopause. Adding prebiotic supplemets to your diet can contribute to a better quality of life by promoting a balanced gut microbiome, reducing oxidative stress and inflammation, or controlling your body’s insulin resistance. In most cases, you can achieve a balanced gut microbiome by eating a healthy diet and taking the best supplements for menopause.
You should know that supplements are not among what the Food and Drugs Agency (FDA) approves. So, Perelel is not FDA-approved. However, this does not diminish its authenticity, as the products are manufactured in CGMP-compliant facilities.
Some of the fruits that contain high levels of prebiotics are apples, bananas, and berries.
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