The Power of Prebiotics: Why Your Gut (and Skin!) Needs Them More Than You Think
If you’ve been hearing the word “prebiotics” tossed around more often lately, you’re not alone. While probiotics have long been the darling of the gut health world, prebiotics are finally getting their well-deserved spotlight—and for good reason.
Whether you’re aiming for better digestion, clearer skin, or stronger immunity, understanding prebiotics might just be the missing link in your wellness routine. So, let’s unpack what they really are and how to use them wisely.
What Are Prebiotics?
Prebiotics are a type of non-digestible fiber that serve as food for the good bacteria (probiotics) in your gut. Think of them as the fuel that helps your beneficial gut flora grow and thrive.
But not all fibers are prebiotics. Only certain ones—like inulin, GOS (galacto-oligosaccharides), and FOS (fructo-oligosaccharides)—have that powerful prebiotic effect. Once they reach your colon, they’re fermented by gut bacteria, which helps support a more balanced microbiome.
How to Intake Prebiotics (Without Overthinking It)
The easiest way to get prebiotics? Through your diet.
Here are a few natural sources you can start incorporating:
Garlic and onions (raw or lightly cooked)
Bananas (especially slightly underripe ones)
Asparagus
Leeks
Chicory root
Whole oats
Apples
Jerusalem artichokes
If you’re not hitting your fiber goals through food, supplements can be a convenient alternative—more on that below.
Benefits of Prebiotics: Beyond the Gut
While prebiotics are essential for digestive health, their benefits don’t stop there.
✔ Improved Digestion – A healthier gut flora leads to more efficient digestion and reduced bloating.
✔ Clearer Skin – Studies increasingly show the gut-skin connection. A well-fed microbiome can lead to calmer, clearer skin.
✔ Stronger Immunity – Your gut houses about 70% of your immune system. Prebiotics help strengthen that first line of defense.
✔ Better Nutrient Absorption – A thriving gut means your body absorbs vitamins and minerals more effectively.
✔ Mood and Brain Support – The gut-brain axis is real. A balanced gut may support better mood and cognitive function.
Types of Prebiotics: What You Should Know
There are several common types of prebiotics found in both food and supplements:
Inulin – A soluble fiber found in chicory root, often used in supplements.
GOS (Galacto-Oligosaccharides) – A well-studied prebiotic known for improving gut barrier function.
FOS (Fructo-Oligosaccharides) – Common in bananas and onions, also available in powders.
Resistant Starch – Found in cooked-and-cooled potatoes and green bananas.
HMOs (Human Milk Oligosaccharides) – Originally found in breast milk but now synthesized for adults, and while research into their benefits in adults for gut and immune health is promising, research specifically highlighting their particular helpfulness for maintaining skin clarity in adults is still an emerging area.
Ingestible Prebiotics: Powder vs. Liquid (And What to Try)
If you're not consistently eating a fiber-rich diet, prebiotic supplements can offer targeted support. The two most popular formats? Powders and liquids.
Powders are great for those who want to control dosage and mix into smoothies, oatmeal, or yogurt. Just be mindful of fiber sensitivity—too much, too fast can cause gas or discomfort.
Liquids and ready-to-drink shots offer a more convenient solution, especially when paired with other skin or gut-supporting ingredients.
One option I personally like is Luna Collagen by Doki, which includes HMO-GOS—a patented prebiotic blend—alongside hydrolyzed marine collagen and hyaluronic acid. It’s a smart pick for anyone looking to support both their gut and skin in one go. The formula is gentle, and the added hydration factor from HA gives it an edge for those struggling with dry or inflamed skin.
Other products worth considering:
Ritual Synbiotic+ – A capsule that combines prebiotics, probiotics, and postbiotics in one daily dose.
Seed Daily Synbiotic – Known for its science-backed strains and delivery system, though on the pricier end.
Hyperbiotics Prebiotic Powder – A good budget-friendly powder option for daily fiber support.
Final Thoughts: Prebiotics Deserve a Spot in Your Routine
In the wellness world, it's easy to get overwhelmed with buzzwords—but prebiotics aren’t just hype. They’re a foundational part of long-term gut and skin health, especially when paired with a well-rounded diet.
Whether you’re going the natural route with garlic and oats or opting for a supplement like Luna Collagen that does more than just support digestion, tuning into your gut might just be the smartest beauty move you make this year.
Have you tried adding prebiotics to your routine yet? What changes did you notice? Let me know—I’d love to hear your experience!