Prebiotics (inulin / FOS / GOS / partially hydrolyzed guar gum)
Gut · Fermentable fibers
Tier B
What this is
Different prebiotics have different tolerance profiles — inulin and FOS are the most bifidogenic but also the most gas-producing; PHGG is much better tolerated and low-FODMAP-friendly. Start low (2-3 g) and build slowly over weeks. Diet-derived (onion, garlic, artichoke) is usually superior to supplements if tolerated.
Mechanism
Non-digestible carbohydrates selectively fermented by beneficial bacteria; produce short-chain fatty acids (butyrate, propionate, acetate); bifidogenic effect; modulate satiety hormones
Dose & route
3-15 g/day, start very low and titrate
Citations
- https://pubmed.ncbi.nlm.nih.gov/28483500/
- https://pubmed.ncbi.nlm.nih.gov/28096860/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8533966/
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This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.