What is a prebiotic fiber?

A prebiotic fiber is a type of fiber that feeds beneficial gut bacteria, helping them thrive. Unlike regular fibers, prebiotics selectively nourish gut microbes, positively impacting digestion, immunity and overall well-being. Only a few fibers – such as inulin, oligofructose/fructo-oligosaccharide (FOS), and galacto-oligosaccharide (GOS) – are scientifically recognized as prebiotics according to the International Association for Probiotics and Prebiotics (ISAPP).

What is the difference between a prebiotic and a probiotic?

Prebiotics and probiotics work together to support gut health but serve different roles. Prebiotics are substrates that feed beneficial gut bacteria, helping them grow and thrive. Probiotics, on the other hand, are live beneficial bacteria that are directly introduced into the gut through certain foods or supplements.

In short, prebiotics are food for the microbes, while probiotics are the microbes themselves.

Prebiotics like inulin and oligofructose are naturally present in foods such as chicory root, onions and bananas. Probiotics, in comparison, are found in fermented foods like yogurt, kefir, sauerkraut and supplements.

Is prebiotic chicory root fiber a natural ingredient? Where is it grown?

Yes, prebiotic chicory root fiber is a natural ingredient. Chicory roots are rich in inulin, a prebiotic fiber that supports well-being and helps meet daily intake requirements. To promote adequate fiber intake and health, the food industry adds prebiotics from chicory root to various foods and beverages. The fiber is extracted from the chicory root using only water, without the use of chemical solvents. Chicory is mainly grown in Europe and South America.

Why should chicory root fiber be added to foods, isn’t it sufficient to eat whole foods?

While whole foods like onions, leeks, garlic, bananas and artichokes naturally contain prebiotics such as inulin and oligofructose, the quantities consumed are often quite small. For example, you would need to eat about 6 bananas to get 3 grams of prebiotic fiber – the amount shown to provide health benefits. To help achieve higher intakes, prebiotics are added to various foods and beverages. Since chicory root is high in inulin by nature, it’s a convenient and beneficial choice to help meet daily fiber intakes and support well-being. Chicory root fiber complements a diet rich in whole foods.

How much prebiotic chicory fiber (inulin/oligofructose) is needed to see a benefit on gut health?

• 3 g of prebiotic inulin or oligofructose per day has been shown to increase beneficial gut bacteria, such as bifidobacteria to support a healthy microbiota composition
• 12 g of chicory root fiber per day will have a positive effect on bowel regularity, helping to increase stool frequency, particularly for those with mild constipation

Where can prebiotic inulin and oligofructose be found?

Natural sources of inulin and oligofructose, like bananas, onions and garlic, contain only small amounts of these prebiotics. Chicory root, however, is naturally high in inulin and is often used to enrich various foods and beverages. Prebiotic chicory root fiber (inulin and oligofructose) is used in a variety of products, including baked goods, cereals, dairy, baby food, specialized nutrition, beverages and powdered supplements. It enhances fiber content, supports digestive health and improves overall well-being by boosting the nutritional profile of these foods. Learn more about the wide range of applications here.

What to look for on the label?

When looking for prebiotics on a product label, the term “prebiotic” is rarely mentioned directly. A helpful guidance is to check the ingredient list for these scientifically recognized prebiotics:

• Inulin
• Oligofructose
• Chicory Root Fiber
• Chicory Root Extract
• Oligofructose-Enriched Inulin
• Fructo-oligosaccharide (FOS)

These terms indicate the presence of prebiotic fibers that support gut health and overall well-being.

Does the body need to adjust to prebiotic fiber intake?

Chicory root fibers are generally well tolerated when consumed as part of a balanced diet. Like all dietary fibers, they should be introduced gradually to allow the body and gut microbiota to adapt. Increasing fiber intake slowly over two weeks or more is recommended to help minimize changes in digestive perceptions. As natural prebiotic fibers, chicory root fibers support gut health and overall well-being, with strong scientific evidence from numerous human studies setting them apart from other fibers.