Prebiotics for Leaky Gut Syndrome: How Beneficial Are They?

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

prebiotics for leaky gut syndrome

Prebiotics are non-digestible food ingredients that are beneficial for the host organism. They increase the number of beneficial microorganisms, helping to prevent and treat gastrointestinal diseases.

Plus, they can improve immune function and enhance mineral absorption. In this post, let’s discover together the wonders of prebiotics for leaky gut syndrome.

A lot of us might think that prebiotics are only useful in treating digestive problems, but the evidence shows they can do much more. The gut flora is a delicate organism that seems extremely sensitive to even minor changes within the body. Here’s a breakdown of the major ways in which prebiotics can affect our health.

How Do Prebiotics Differ From Probiotics?

Prebiotics and probiotics are two terms that are often used interchangeably, but they actually have very different meanings.

Probiotics are live bacteria (or yeast) that are beneficial to the health of the human body. They help to maintain a healthy balance of microorganisms in your intestines, which is important for proper digestion and nutrient absorption. Probiotics may also be helpful in fighting off infections and diseases as well as maintaining a healthy immune system.

Prebiotics are nondigestible food ingredients that stimulate the growth of good bacteria in your digestive tract by selectively feeding them while preventing the growth of bad bacteria.

Prebiotics can be found naturally in raw fruits and vegetables and whole grains, but some foods are manufactured with added prebiotics too.

How Exactly Does Prebiotic Aid With Leaky Gut?

What are the benefits of a prebiotic?

The bacteria in the gut love to feed on prebiotics, so when you introduce them into your diet, you’re adding a whole bunch of new food for the good bacteria in your body. That means that they’ll be able to grow and flourish, which can help to get things back in balance.

fit woman with cupped hands on her stomach

Another way that prebiotics can help with leaky gut is by encouraging the growth of good strains of bacteria, which will help keep out bad ones.

Prebiotics are also great for helping to repair the damage done by inflammation and other issues associated with the leaky gut syndrome.

They can be an essential part of healing this condition if it’s caused by an infection or another issue like bacterial imbalance. Prebiotics also keep your body (and your gut) in top shape by encouraging sleep. Learn more about sleep-promoting probiotics.

15 Prebiotic Foods To Consider Including in Your Diet

Foods with high prebiotic content can help to improve the health of your digestive system by promoting the growth of good bacteria, which helps to keep your gut healthy.

People who suffer from leaky gut syndrome may find that they benefit from prebiotics because they help to support their overall health and well-being—especially if they’re taking anti-inflammatory medications or antibiotics. Here are some that you can add to your next grocery list:

1) Jerusalem Artichoke

Jerusalem artichoke is a good prebiotic because it’s high in resistant starch, which is a type of fiber that can be fermented by bacteria in the large intestine. This process helps to reduce symptoms of the leaky gut syndrome.

The Jerusalem artichoke is a tuber that’s grown as a food crop or ornamental plant. It’s also known as sunchoke and sunroot, among other names. The Jerusalem artichoke has many health benefits, including its ability to improve digestion and help with leaky gut syndrome symptoms.

2) Onions (Raw or Cooked)

Onions are a good prebiotic because they contain fructooligosaccharides (FOS), which are a type of fiber that encourages the growth of good bacteria in the gut. These good bacteria are called bifidobacteria, and they help to improve digestion, boost immune system function, and reduce inflammation.


You can get more FOS by eating raw or cooked onions—raw onions have a higher concentration of FOS than cooked onions.

3) A Green Banana or Plantain

Are bananas prebiotic? Green bananas or plantains contain high levels of resistant starch, which isn’t digested by human digestive enzymes and passes through the small intestine unchanged. Resistant starch acts like soluble fiber and helps feed the good bacteria in your intestines so they can grow and flourish.

4) Potato

Just like plantains, potatoes contain a type of carbohydrate called resistant starch, which is a good prebiotic because it feeds the good bacteria in your intestines while also being non-digestible.

This means that the resistant starch won’t be broken down by your body, so it stays intact and travels through your digestive tract to feed beneficial bacteria.

5) Fermented Jicama and Asparagus

Fermented jicama and asparagus are good prebiotics because they contain fiber, which helps to feed the good bacteria in your gut.

The fermentation process that breaks down these foods releases enzymes that help to break down the fiber, making it more digestible and easier to absorb.

This can help you avoid bloating, cramping, gas, and other uncomfortable symptoms of indigestion caused by eating too much fiber too quickly—or by eating foods with no fiber at all. You’ll also find plenty of vitamins and minerals in fermented jicama and asparagus, which help keep your body healthy and functioning properly.

6) Psyllium Husk

Is psyllium husk prebiotic? Yes. The reason psyllium husk is considered a good prebiotic is that it contains soluble fiber. Soluble fiber absorbs water and forms a gel-like substance, so it helps to keep you feeling full for longer.

bowl of Psyllium Husk

Eating psyllium husk also helps to increase the number of healthy bacteria in your intestines, which can help your body break down food more effectively and also reduce symptoms like diarrhea and constipation. This is why the psyllium husk–leaky gut connection has always been a topic of discussion when it comes to gut health.

7) Powdered Raw Chicory Root

Chicory root is considered a good prebiotic because it’s high in inulin, which is what probiotic bacteria like to eat. Inulin is a type of carbohydrate that can’t be digested by humans or other mammals, but it’s great for probiotic bacteria. It’s also high in fiber and low in calories, so it’s good for people who are trying to lose weight.

8) Wheat Bran

Wheat bran is considered a good prebiotic because it contains soluble fiber, which helps to improve the health of your gut. The bran that’s found in wheat is rich in dietary fiber and is known for lowering cholesterol levels. It also plays a role in reducing blood pressure and high blood sugar levels.

Wheat bran also contains phytic acid, which is also known as phytate or IP-6 (inositol hexaphosphate). This type of acid has several benefits including lowering insulin resistance and preventing heart disease.

Phytic acid can be found in many foods including whole grains such as wheat bran, brown rice, buckwheat groats, and bulgur wheat.

9) Avocado

Avocado is a superfood that has a ton of health benefits. One of the reasons why it’s such a great prebiotic is because it contains fiber. Fiber is important because it helps feed your good gut bacteria and make sure they’re healthy and thriving.

Another reason avocado is considered a great prebiotic is that it contains oleic acid, which has been shown to help reduce inflammation in the body. In addition, avocado also contains vitamin E and fatty acids that have been shown to have anti-inflammatory properties as well.

10) Dandelion Greens

Dandelion greens are considered a good prebiotic because they contain inulin, a carbohydrate that helps your body absorb minerals and vitamins. When you eat dandelion greens, the inulin passes through your intestines unabsorbed and makes its way to your colon, where it acts as food for probiotic bacteria.

While there are many different ways to prepare dandelion greens—you can steam them or sauté them with other vegetables—the most common way of serving dandelion greens is as an ingredient in salads.

11) Oats

Oats are a good prebiotic because they contain beta-glucan, which is a type of fiber that helps support the immune system. In addition to beta-glucan, oats also contain another type of fiber called arabinoxylan. Both of these fibers can be found in oats and other foods like barley and rye.

12) Apples

Apples are a good prebiotic because they’re rich in pectin, a soluble fiber. This is one of the most common types of prebiotics found in fruits and vegetables, and it’s believed to help increase bowel movements and support the growth of beneficial bacteria in the gut.

13) Flaxseeds

Flaxseeds are considered a good prebiotic because they contain both soluble and insoluble fiber. They also contain mucilage, which is a polysaccharide that helps to slow down the passage of food through your digestive system and allows you to feel fuller longer.

14) Seaweed

Seaweeds are considered a good prebiotic because they contain fucose sugars—the perfect food for beneficial bacteria in your gut. When the probiotic organisms in your intestines eat these sugars, they become more stable and robust.


Seaweeds are also high in fiber—which helps you feel fuller longer—and protein—which is essential for muscle repair after exercise sessions or strenuous workouts.

15) Cocoa

Cocoa is an excellent source of fiber, which helps feed the bacteria in your gut. It also contains polyphenols, which have been shown to have antioxidant and anti-inflammatory properties.

Polyphenols can help prevent the leaky gut syndrome, as well as other intestinal issues such as IBS and inflammatory bowel disease. Polyphenols also help improve digestion, which can be beneficial for those with the leaky gut syndrome.

Soluble Answers to Frequently Asked Questions

What Is the Best Supplement for a Leaky Gut?

The best supplement for leaky gut is a probiotic. Probiotics are live microorganisms that help your body by colonizing your gut. They can be found in some foods, but they’re better absorbed and more effective when taken as a supplement, such as Optima.

Everyday stressors like environmental toxins, poor diet, and lack of sleep can disrupt the balance of good and bad bacteria in your intestines. This disrupts the normal function of your digestive system and increases inflammation in the colon. This inflammation can lead to a leaky gut syndrome, which is what causes food sensitivities and allergies.

A probiotic supplement helps restore this balance by introducing healthy bacteria into your digestive system. It also helps keep toxins out of the bloodstream by binding them up with fiber before they can enter the bloodstream.

What Is the Fastest Way To Heal a Leaky Gut?

The fastest way to heal a leaky gut is to avoid foods that are inflammatory and even irritate the intestinal lining. This includes refined sugar, alcohol, processed foods, gluten, dairy products, and other foods that can cause inflammation.

woman with toned abs

Probiotics should be taken daily as well as vitamins such as A & D3 but look for those that are derived from natural sources rather than synthetics because they are more easily absorbed by the body. Also, make sure you get enough sleep every night so that your body can repair itself while you’re sleeping.

What Helps Repair Leaky Gut?

One way to help repair a leaky gut is by taking prebiotics. Prebiotics are non-digestible dietary fibers that feed good bacteria in the gut and encourage their growth.

They also help prevent constipation and diarrhea, maintain normal blood sugar levels, and support healthy weight management. You can find prebiotics in many foods, including bananas and garlic. By taking prebiotics, you can avoid issues such as weight gain and leaky gut down the road.


The takeaway from this article is that prebiotics can sometimes help heal leaky gut. But the type of probiotic and what you choose to eat may be equally or more important than the prebiotic supplements.

It’s also crucial to make sure your dietary intake (probiotic or not) is adequately nourishing your body, otherwise, it won’t matter if you’re taking a supplement or not, you’ll lack the raw material to effectively process things like prebiotics, even if they do help heal leaky gut syndrome, which they may.

Through several posts, I have also been answering some of the most popular questions about probiotics. Check out my answers to questions such as “Is Metamucil a prebiotic?”, and “Is aloe vera good for digestion?” Keep tuning in for more informative articles that can help you lead healthier, longer lives. Let’s all be SUPERHUMN!

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