Probiotics, Prebiotics and Fiber

Fiber and probiotics go hand in hand.  

Probiotics, or beneficial bacteria that infer a health benefit, are an important part of a healthy microbiome. Your microbiome includes all the microorganisms that live in your gut, on your skin and throughout your body.  Fiber, has long been known to improve health.  Hippocrates noted the laxative effects of fiber in 430 B.C. and medicine has been documenting the benefits ever since [1].

Fiber is an important element of a healthy diet and fiber is what our microflora like to eat. PREbiotics, often mentioned in association with PRObiotics, are fiber like non-digestible carbohydrates, that bacteria like to eat [2].

When prebiotics are combined with probiotics they are called synbiotic. A synbiotic food would be yogurt that contains both probiotic bacteria as well as the things they like to munch on [2]. H2PROTM added to yogurt, smoothies or just taken with food creates this synbiotic effect.

Prebiotics selectively stimulate the growth and activity of particular intestinal bacteria [1].  Prebiotics mostly improve the growth and activity of Lactobacillus and Bifidobacterium species in our gut [1]. Both types of bacteria have been shown to have health benefits and they are species used in our H2PROTM products.

Take probiotics with food.

Taking a probiotic like H2PROTM with food is a great way to get a synbiotic effect from your probiotic. H2PROTM is a perfect probiotic and vitamin powder for adding to food or drink.  The naturally occurring carbohydrates and fiber in your food will help decrease your gastric pH, increasing the survivability of the probiotic as well as giving the probiotics a head start on their growth, by feeding them. It’s like sending them off from shore with a boat and a snack rather than just a life jacket.

If you are particularly interested in feeding your bacterial (probiotic) friends, foods like bananas, whole grains, artichokes, onion, garlic, dried fruit and legumes are all perfect sources of prebiotic fiber.

Most people don’t get enough fiber.

Adequate fiber is an important part of a healthy diet and microbiome.  The recommended daily allowance of fiber for women is 25 grams per day and 38 grams per day for men.  Most people only get about half that amount [3].

Increasing your dietary fiber will pay off in the long run.  Higher rates of fiber intake correspond with decreased cardiovascular disease, moderated glucose absorption, decreased LDL cholesterol, improved bowel movements, appetite control and body weight management.  In addition, there is a beneficial alteration of the gut flora and some evidence of improved immune function [1].

H2PROTM Immune Health Flavorless and H2PROTM Bone & Joint Health Flavorless are two formulas that can be easily added to smoothies, salads of all kinds, cereal, yogurt and even frozen yogurt.

Eat a healthy diet, take H2PROTM with food.

It’s a simple prescription: Eat well, take probiotics, #LoveYourGuts.



1- Slavin, Joanne. “Fiber and Prebiotics: Mechanisms and Health Benefits” Nutrients. 2013 Apr; 5(4): 1417–1435.



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