Some potential health benefits of prebiotics include:
May Support Regular Bowel Movements
“Prebiotic fibers also promote the production of short-chain fatty acids that can improve regularity,” she adds. However, she says that research in this area is still lacking and more robust, long-term, double-blind, randomized controlled human trials are needed.
May Support a Healthy Immune System
May Lower Inflammation
Prebiotics’ influence on the gut microbiome may also help reduce inflammation, as many SCFAs can have anti-inflammatory properties, Balls says. That said, Balls notes that research in this area is still lacking and that more large, high-quality human studies are needed to determine how prebiotics may impact inflammation.
May Improve Anxiety and Depression Symptoms
The gut microbiome plays an important role in the production of neurotransmitters (chemical messengers) between the gut and brain that affect factors like mood and sleep.
By supporting a healthy gut, prebiotics may help increase levels of these neurotransmitters (including serotonin and dopamine) and, in turn, could improve anxiety and depression symptoms.
Still, more research is necessary, as most studies have been small, of short duration, and focused on women or people already taking medications, says Zachary Spiritos, MD, a neurogastroenterologist at UNC Health in Clayton, North Carolina, and founder of EverBetter Medicine, a telemedicine platform serving Illinois and North Carolina.
“We need larger and longer studies that include people from diverse backgrounds and track not just mood but also what is happening in the gut,” Dr. Spiritos says.
May Suppress Appetite
May Help Regulate Metabolism and Blood Sugar
Prebiotics may help control blood sugar by slowing down the rate at which your body metabolizes and absorbs carbohydrates, Balls says.
Moreover, because the gut microbiome affects metabolism, blood sugar management, and insulin sensitivity, prebiotics may influence these factors by promoting the growth of healthy bacteria in the gut, Balls adds. “However, this area of research is still fairly new, and more robust, long-term, double-blind, randomized controlled human trials are needed,” she says.
Some “promising” research also suggests that prebiotics could help with managing or preventing type 2 diabetes via its influence on metabolic health, blood sugar, inflammation, and insulin sensitivity, says Raj Dasgupta, MD, associate program director of the internal medicine residency program at Huntington Memorial Hospital in Pasadena, California, and chief medical adviser for Garage Gym Reviews.
For example, in a review and analysis of 58 clinical trials involving 3,835 participants, researchers found prebiotics to have a notable positive impact on people with type 2 diabetes.
That said, most studies to date have been small, short-term, or done in very specific populations, Dr. Dasgupta notes. Larger, longer-term clinical trials on more diverse populations are needed, he says.
“The research is encouraging, but we need stronger evidence before prebiotics become a standard part of diabetes care,” Dasgupta explains. “For now, they could be a helpful addition to a healthy lifestyle, especially when paired with a balanced diet and other proven strategies.”
May Decrease the Risk of Colon Cancer
Studies have shown that prebiotics may help reduce the risk of colon cancer by supporting a healthy gut microbiome and producing anti-inflammatory compounds that protect colon cells, but more research is needed, Uradomo says.
“While animal and lab studies have shown potential mechanisms, large-scale, long-term studies in human populations are still needed to better understand how prebiotics could contribute to cancer prevention,” he explains.
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