Want to Boost Your Gut Health? Try Prebiotics

Updated July 2026

In nutrition research, the gut microbiome is one of the hottest topics going, with thousands of studies examining the good and bad bacteria in our digestive systems. We've only uncovered the tip of the iceberg, but one thing is already clear: a healthy gut is essential for overall health. And the most overlooked tool for building one isn't probiotics. It's prebiotics.

What's the difference between prebiotics and probiotics?

Probiotics are live bacteria; prebiotics are what feed them. Probiotics are the live microorganisms that help maintain a healthy balance of bacteria in the gut, found naturally in fermented foods like yogurt, sauerkraut, kefir, and kimchi, and sold in capsules and powders. You can read more about what probiotics can and can't do. Prebiotics get far less attention, so much so that when people see the word "prebiotic," many assume someone misspelled "probiotic." But they're equally important, and they do a different job.

What exactly are prebiotics?

They're specific plant fibers that fuel your good bacteria. Unlike probiotics, prebiotics aren't bacteria themselves. They're compounds that pass through most of the digestive process unchanged, only to nourish the beneficial bacteria waiting in your colon. If probiotics are the seeds, prebiotics are the fertilizer, and without that fertilizer, the seeds don't do much.

Why might prebiotics matter more than probiotics?

Because they help your good bacteria multiply far beyond what you could ever swallow. Research shows that prebiotics help beneficial bacteria grow at a rate you could never match by taking probiotics alone. For that reason, some experts, including Dr. Frank Jackson of Johns Hopkins, believe prebiotics may actually be the more important of the two for gut health. Studies suggest that prebiotic fiber can improve bowel regularity, support immune function, and even benefit brain health, with their positive influence on the microbiome as the likely reason behind these wide-ranging effects.

Which foods are highest in prebiotics?

Ordinary plants, several of which you probably already eat. Good sources include asparagus, beans and legumes, onions and garlic, whole grains, and oats. Oats in particular are one of the richest sources of prebiotic fiber, which is one reason Step One Foods includes them. The broader point is that prebiotics come bundled into exactly the whole, plant-rich foods that are good for you for a dozen other reasons, and getting a wide variety of fiber is the single best way to keep your microbiome well fed.

Does the fiber have to come from whole foods?

It works best when it does. The health benefits of fiber are most reliable when it comes from whole foods, not from processed products with isolated fiber added back in. That's why Step One Foods uses real ingredients like oats, nuts, and seeds to deliver prebiotic fiber naturally, alongside the other nutrients that support heart and digestive health. Many customers tell us their energy, digestion, and even mood improved after making Step One a regular habit, which makes sense: the ingredients in our products come from whole foods.

Can you combine prebiotics and probiotics?

Absolutely, and it's a great strategy. Pairing the two, sometimes called synbiotics, gives your gut both the live bacteria it needs and the fuel that helps them thrive. It's easy to do: toss some Anytime Sprinkle into Greek yogurt, or blend kefir into your Smoothie Mix. Together, they create a powerful foundation for a healthier microbiome.

I've got a gut feeling you'll notice the difference. (Sorry, couldn't help myself.)

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