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DigestionModerate evidence

Prebiotic fibre

Also known as: resistant dextrin, soluble corn fibre, GOS, PHGG

Prebiotic fibre is an umbrella term for non-digestible carbohydrates that ferment in the large intestine and feed beneficial bacteria. Examples include resistant dextrin, galacto-oligosaccharides (GOS) and partially hydrolysed guar gum.

What it is used for

  • Support for regular bowel movements – moderate evidence
  • Support for a healthy gut microbiota – moderate evidence
  • Lower post-meal blood glucose rise – weak to moderate evidence
  • Fullness – weak evidence

Forms and how they differ

resistant dextrin (soluble corn fibre)

tasteless, dissolves in drinks, usually well tolerated

PHGG (hydrolysed guar gum)

gentle, often suitable even for a sensitive gut

GOS (galacto-oligosaccharides)

strongly bifidogenic, cause gas at higher doses

fibre blends

composition varies, quality depends on the label

When to take it

Any time of day, preferably with food; dissolve in water, coffee or yoghurt.

Pairs well with

Probiotics, plenty of fluids, a diet rich in vegetables and legumes.

Do not combine / separate

Take medicines about 2 hours apart from a larger dose of fibre.

Watch out for

It may cause gas at first. With chronic bowel disease, in pregnancy, with kidney or liver disease and when taking medicines, consult your doctor.

Safety

No EFSA tolerable upper level; do not exceed the label dose.

Practical tip

If inulin makes you bloated, try resistant dextrin or PHGG, which tend to be gentler.

Products containing Prebiotic fibre 5

Prebiotic fibre resistant dextrin (Fibersol)resistant dextrin (Fibersol)Digestion & gutBlood sugar & metabolismWeight & satiety
Prebiotic fibrefiber blendDigestion & gutBlood sugar & metabolismWeight & satiety
Prebiotic fibrefiber blendDigestion & gutBlood sugar & metabolismWeight & satiety
Saccharomyces boulardii + Prebiotic fibre 5 bn CFUyeast probiotic · 5 bn CFU / capsuleDigestion & gutImmunityBlood sugar & metabolismWeight & satiety
Prebiotic fibreprebiotic oligosaccharidesDigestion & gutBlood sugar & metabolismWeight & satiety
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence

Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.

Combination check

Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.

Check Prebiotic fibre with others

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From the same group

Acacia fibreWeak evidenceActivated charcoalModerate evidenceAloe veraWeak evidenceApple fibreModerate evidenceArtichokeWeak evidenceBetaine HClWeak evidence
Important notice

This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.