9 Best Prebiotic Supplements, According to Registered Dietitians 2024

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Garden of Life Dr. Formulated Organic Fiber

Featuring 5 grams of prebiotic fiber per serving from sources like acacia (a warm-climate shrub), orange peel, and baobab fruit, this powder supplement can ease constipation to help you stay regular, says Ajmera. Navya Mysore, MD, also recommends this Garden of Life fiber for constipation, noting that you should drink plenty of water when you’re taking added fiber to help it function in your body properly and reduce the likelihood that it’ll cause an upset stomach. Acacia fiber, research shows, may be particularly good for people who have IBS-C (irritable bowel syndrome with constipation).

Doses per bag: 32
Types of prebiotic fiber: Acacia fiber, orange peel, baobab fruit, apple peel, cranberry seed

Key strain of probiotic: None

CFU count: N/A

Why we like it: This powder is an affordable way to add prebiotic fiber to your diet, and you can pair it with a probiotic for even better gut health (Glassman recommends looking for ones with Bifidobacterium longum and Bifidobacterium lactis for constipation). Not only is it certified organic, but it’s also certified gluten-free and certified vegan, an ideal option for those with dietary restrictions. It comes in unflavored and citrus, so you have a couple of options when it comes to taste and mixing.

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Seed DS-01 Daily Synbiotic

This is another doctor- and dietitian-loved combination pill, containing 24 different strains of probiotics, including Lactiplantibacillus plantarum, which is known for promoting heart health and good cholesterol, and Bifidobacterium breve, which shows promise for improving skin health, says Frances Largeman-Roth, RDN. “The outer capsule is actually the prebiotic! It’s made from Indian pomegranate whole fruit extract, which has antioxidant benefits, too,” Largeman-Roth says.

Seed also has a unique delivery mechanism that may help the probiotics survive their journey to your lower gastrointestinal tract. It’s a capsule within a capsule, which helps protect bacteria as it travels through stomach acid, and serves as a barrier to oxygen, moisture, and heat, so the pills don’t have to be refrigerated. Dr. Mysore says that Seed is a high-quality choice for anyone looking to maintain their gut microbiome during and after taking antibiotics, and for regularity during travel. It can also help with IBS and SIBO (small intestinal bacterial overgrowth), she says. Largeman-Roth also appreciates that these pills come in a refillable jar.

Doses per bottle: 30
Types of prebiotic fiber: Indian pomegranate, rice fiber, rice extract blend
Key strains of probiotics: Bifidobacterium longum SD-BB536-JP, Bifidobacterium breve SD-BR3-IT, Lactiplantibacillus plantarum SD-LP1-IT

CFU count: Company uses a different unit of measurement, and contains 53.6 billion AFUs

Why we like it: Seed is expensive—and it has skyrocketed in popularity—but it may be worth the hype given the large number of probiotic strains and solid delivery method (and you can lower the cost a bit if you sign up for a subscription). The product is GMP compliant and free of common allergens, and various clinical trials back up the company’s claims. “I was totally influenced but it works great,” says Elle Choi, director of social and content marketing for Marriott International. She says it’s helped her stay “very regular,” and improved her morning breath, “which I knew was caused by stomach acids,” she says. Alexa M., a graphic designer, has also noticed more consistent BMs with Seed. “I started taking it after my therapist suggested I try some probiotics to help my stomach, which has been a bit wrecked due to anxiety, and now I keep taking it because it helps with regularity and makes me feel good,” she says. “I like the routine. I don’t think all the time, ‘oh my stomach is upset’ anymore.”

What to note: Seed recommends you work up to taking two pills a day, but that may be a bit much for some people. Margaux Anbouba, senior beauty and wellness editor at Vogue, uses Seed to help manage gut issues associated with celiac disease. “I love it but it’s really powerful—I was never able to go up to two pills a day because I found it too intense,” she says. “It didn’t necessarily give me a stomach ache but I was more aware of my stomach than I wanted to be.”

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Thorne FiberMend

Thorne’s FiberMend is a prebiotic powder with a solid serving of soluble fiber, which is great for promoting regularity, lowering cholesterol, and keeping blood sugar levels steady, says Ajmera. “Plus, it contains green tea phytosome, which includes some of the health-enhancing compounds found in green tea like EGCG, a type of antioxidant,” she says. Known for producing high-quality and effective supplements, Thorne is a reputable manufacturer that Ajmera highly recommends.

Doses per bag: 30
Types of prebiotic fiber: Partially hydrolyzed guar gum, rice bran, arabinogalactan, pectin

Key strain of probiotic: None

CFU count: N/A

Why we like it: Consuming soluble fibers, like those found in this powder, can help you feel full longer, because when they dissolve in water, they form a gel-like compound in the gastrointestinal tract which slows down digestion. Thorne specifically uses clinically-studied ingredients and all their products are free of additives and allergens like eggs, gluten, and nuts. This powder is pretty affordable, to boot.