{"id":59588,"date":"2024-03-18T11:42:39","date_gmt":"2024-03-18T11:42:39","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=59588"},"modified":"2024-09-04T15:04:14","modified_gmt":"2024-09-04T15:04:14","slug":"benefits-of-prebiotics","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/","title":{"rendered":"10 Benefits of Prebiotics, According to Science"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#What_Do_Prebiotics_Do\" >What Do Prebiotics Do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#10_Benefits_of_Prebiotics\" >10 Benefits of Prebiotics<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#1_Increases_in_Bifidobacteria_and_Lactobacilli\" >1. Increases in Bifidobacteria and Lactobacilli<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#2_Production_of_Beneficial_Metabolites\" >2. Production of Beneficial Metabolites<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#3_Increases_in_Calcium_Absorption\" >3. Increases in Calcium Absorption<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#4_Decreases_in_Protein_Fermentation\" >4. Decreases in Protein Fermentation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#5_Decreases_in_Pathogenic_Bacteria_Populations\" >5. Decreases in Pathogenic Bacteria Populations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#6_Decreases_in_Allergy_Risk\" >6. Decreases in Allergy Risk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#7_Enhances_Weight_Management\" >7. Enhances Weight Management<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#8_Improves_Glucose_Control\" >8. Improves Glucose Control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#9_Effects_on_Gut_Barrier_Permeability\" >9. Effects on Gut Barrier Permeability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#10_Improved_Immune_System_Defense\" >10. Improved Immune System Defense<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#How_Do_You_Know_If_You_Need_Prebiotics\" >How Do You Know If You Need Prebiotics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#What_Are_the_Top_5_Prebiotic_Foods\" >What Are the Top 5 Prebiotic Foods?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#What_Happens_When_You_Take_Prebiotics_Every_Day\" >What Happens When You Take Prebiotics Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#Do_I_Need_Prebiotic_Supplements\" >Do I Need Prebiotic Supplements?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#Can_prebiotics_flatten_your_stomach\" >Can prebiotics flatten your stomach?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#How_long_does_it_take_to_see_the_effects_of_prebiotics\" >How long does it take to see the effects of prebiotics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#Do_prebiotics_speed_up_metabolism\" >Do prebiotics speed up metabolism?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#Do_prebiotics_improve_mood\" >Do prebiotics improve mood?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Your gut is more than just a food processing factory; it&#8217;s home to trillions of bacteria that form a complex ecosystem. These bacteria play crucial roles in many bodily functions. They help digest your food, boost your immune system, and regulate your mood.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/1-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:769,&quot;3&quot;:{&quot;1&quot;:0},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/store.betterme.world\/products\/outlive-100-kaged?utm_source=coach&amp;utm_medium=Blog&amp;utm_campaign=benefits_of_prebiotics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Influence from these bacteria, or microbiota, is so profound that scientists often refer to the gut as the &#8220;second brain.&#8221;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Recent research has shone a spotlight on prebiotics, a type of dietary fiber, in the intricate relationship between gut bacteria and our health (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11033-020-05611-3\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">) Let&#8217;s explore 10 science-backed benefits of incorporating prebiotics into your diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But first, what exactly are prebiotics?<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_Prebiotics_Do\"><\/span><b>What Do Prebiotics Do?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Prebiotics are non-digestible fibers that serve as a food source for beneficial bacteria in your gut. They are found in many plant-based foods, including fruits, vegetables, and whole grains (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463098\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Upon consumption, prebiotics resist digestion in the small intestine and progress unchanged to the large intestine or colon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here, they encounter the gut microbiota they\u2019re designed to feed. Beneficial bacteria, primarily from groups such as Bifidobacteria and Lactobacilli, then ferment these fibers (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463098\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fermentation process has multiple outcomes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It produces short-chain fatty acids (SCFAs), including butyrate, acetate, and propionate, which nourish colon cells, promote the absorption of minerals, and help regulate cholesterol synthesis and glucose production (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4756104\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It increases the population of beneficial bacteria that can crowd out harmful pathogens (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9581195\/\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It leads to a decrease in pH levels in the gut, which creates an unfavorable environment for bad bacteria to thrive (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1183347\/#:~:text=Low%20pH%20is%20generally%20considered,to%20microbial%20overgrowth%20(8).\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It strengthens the intestinal barrier, which prevents harmful substances from entering the bloodstream (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4756104\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It enhances the production of <a href=\"https:\/\/betterme.world\/articles\/13-essential-vitamins\/\">essential vitamins<\/a>, such as B and K vitamins (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4303825\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9286904\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Prebiotics are not the same as <a href=\"https:\/\/betterme.world\/articles\/can-probiotics-cause-weight-gain\/\">probiotics<\/a>.\u00a0 Probiotics are live microorganisms that provide health benefits when they\u2019re consumed. They can be found in fermented foods such as yogurt, kimchi, and kefir.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prebiotics serve as &#8220;food&#8221; for probiotics, helping them survive and thrive in the gut. Together, they form a symbiotic relationship that promotes digestive health and overall well-being (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9581195\/\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/store.betterme.world\/products\/outlive-100-kaged?utm_source=coach&amp;utm_medium=Blog&amp;utm_campaign=benefits_of_prebiotics\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"10_Benefits_of_Prebiotics\"><\/span><b>10 Benefits of Prebiotics<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Prebiotics have gained significant attention in recent years due to their potential health benefits. Here are 10 science-backed advantages of incorporating prebiotics into your diet:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Increases_in_Bifidobacteria_and_Lactobacilli\"><\/span><b>1. Increases in Bifidobacteria and Lactobacilli<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you consume prebiotics, you&#8217;re providing fuel for certain beneficial bacteria in your gut, specifically Bifidobacteria and Lactobacilli. These are the good guys that help maintain a healthy balance in your gut environment (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1756464620300621#s0025\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An increased population of these bacteria can boost your immune system, improve digestion, and reduce the risk of certain infections. By eating prebiotic-rich foods, you&#8217;re directly contributing to a stronger, more balanced microbiome (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/microbiology\/articles\/10.3389\/fmicb.2016.00925\/full\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This means you\u2019ll experience fewer digestive issues and have a happier gut.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Production_of_Beneficial_Metabolites\"><\/span><b>2. Production of Beneficial Metabolites<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The fermentation of prebiotics by gut bacteria leads to the production of short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9581195\/\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">). These SCFAs are essential for your health; they reduce intestinal pH, promote the growth of beneficial bacteria such as Bifidobacteria and Lactobacillus, and act as an energy source for colonocytes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463098\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">SCFAs also have anti-inflammatory properties, which can help improve conditions that are related to inflammation in the gut (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463098\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to SCFAs, gut bacteria produce other beneficial metabolites such as vitamins and polyphenols. Some of these include B vitamins such as folate, vitamin K, and biotin, which play essential roles in various bodily functions such as energy metabolism and immune system regulation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9286904\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Polyphenols are plant-based compounds that have antioxidant and anti-inflammatory properties, which can be beneficial to your overall health (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35694805\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gut bacteria also produce neurotransmitters such as serotonin and GABA, which are essential for regulating mood and behavior. These metabolites can help alleviate distress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8234057\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/products\/outlive-100-kaged?utm_source=coach&amp;utm_medium=Blog&amp;utm_campaign=benefits_of_prebiotics\">\u00a0<\/a><a href=\"https:\/\/store.betterme.world\/products\/outlive-100-kaged?utm_source=coach&amp;utm_medium=Blog&amp;utm_campaign=benefits_of_prebiotics\"><img decoding=\"async\" class=\"aligncenter wp-image-59593 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/cover_2-1024x576.png\" alt=\"benefits of prebiotics\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/cover_2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/cover_2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/cover_2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/cover_2-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Increases_in_Calcium_Absorption\"><\/span><b>3. Increases in Calcium Absorption<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another significant benefit of prebiotics is their ability to enhance calcium absorption. This is particularly important for building and maintaining strong bones. When prebiotics are fermented by the gut flora, this lowers the pH in the colon, which facilitates the absorption of minerals such as calcium (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463098\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means that including prebiotics in your diet can help your body make better use of the calcium you consume, which contributes to bone health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2621390\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Decreases_in_Protein_Fermentation\"><\/span><b>4. Decreases in Protein Fermentation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When the gut lacks sufficient prebiotics, the gut bacteria may start to ferment dietary protein instead. This produces harmful metabolites such as ammonia and sulfides, which have been linked to an increased risk of digestive issues (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6352118\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In contrast, a diet that is rich in prebiotics can decrease protein fermentation, which leads to a healthier gut environment and reduced risk of disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7205502\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Decreases_in_Pathogenic_Bacteria_Populations\"><\/span><b>5. Decreases in Pathogenic Bacteria Populations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pathogenic bacteria are the &#8220;bad guys&#8221; that can cause infections and disrupt the balance of your gut microbiome. Prebiotics help tip the scales in favor of good bacteria, which compete with pathogenic bacteria for both food and attachment sites in the gut (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9581195\/\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">). This competition can reduce the number of harmful bacteria in your gut, thereby lowering the risk of illness and infection.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fermentation of prebiotics leads to the production of short-chain fatty acids that lower the pH in the gut, which makes it a less favorable environment for pathogenic bacteria.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means a lower risk of infections and a more balanced gut microbiome, which contributes to overall health and well-being.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/weight-loss-smoothies\/\"><i>24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Decreases_in_Allergy_Risk\"><\/span><b>6. Decreases in Allergy Risk<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Allergies are caused by an overactive immune response to harmless substances such as pollen, food proteins, or dust. The composition of your gut microbiome can influence the development and severity of allergies.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that prebiotics can help prevent the development of allergies by promoting beneficial bacteria growth, supporting a healthy immune system response, and reducing inflammation in the gut (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7783417\/\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prebiotics may also play a role in preventing or managing other inflammatory conditions (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1756464621000013\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Enhances_Weight_Management\"><\/span><b>7. Enhances Weight Management<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Prebiotics may also play a role in weight management and obesity prevention. Some studies have shown that the consumption of prebiotic-rich foods can lead to reduced <a href=\"https:\/\/betterme.world\/articles\/how-to-calculate-body-fat\/\">body fat<\/a>, improved satiety (feeling full), and decreased calorie intake (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30468509\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The fermentation of prebiotics in the gut produces SCFAs, which can suppress the production of hunger hormones and increase the release of satiety hormones (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10359501\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). This means that incorporating prebiotic foods into your diet could help you feel full for longer, which can lead to lower calorie intake and potentially help with weight loss.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Improves_Glucose_Control\"><\/span><b>8. Improves Glucose Control<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Prebiotics may also play a role in the regulation of blood sugar levels. Some research has suggested that the production of SCFAs from prebiotic fermentation can improve insulin sensitivity and reduce blood glucose levels. This could be beneficial for those with diabetes or who are at risk of developing it (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6311648\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/products\/outlive-100-kaged?utm_source=coach&amp;utm_medium=Blog&amp;utm_campaign=benefits_of_prebiotics\"><img decoding=\"async\" class=\"aligncenter wp-image-59704 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/visual-1-1024x576.png\" alt=\"benefits of prebiotics\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/visual-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/visual-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/visual-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/visual-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Effects_on_Gut_Barrier_Permeability\"><\/span><b>9. Effects on Gut Barrier Permeability<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Prebiotics have a crucial role in strengthening the gut barrier, a vital lining that prevents harmful substances from leaking into the bloodstream (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8911280\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you consume prebiotics, they help increase the production of intestinal mucus and the regeneration of gut cells, which effectively enhances the integrity of the gut barrier. Toxins, harmful bacteria, and undigested food particles are less likely to penetrate the gut wall and cause health issues (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8911280\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Essentially, a stronger gut barrier protects you from inflammation, which ensures your body effectively absorbs nutrients while keeping out harmful substances (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10130969\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Improved_Immune_System_Defense\"><\/span><b>10. Improved Immune System Defense<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your immune system is heavily influenced by the state of your gut microbiota. Consuming prebiotics nourishes beneficial bacteria, which produce substances that boost your immune system&#8217;s defense mechanisms (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10881654\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, the increased production of short-chain fatty acids (such as butyrate) nurtures your gut lining and also helps regulate immune function and reduce inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10196242\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means that by incorporating prebiotics in your diet, you&#8217;re directly supporting your body&#8217;s ability to fend off infections and illnesses. An improved immune system defense translates to fewer sick days, a reduced risk of chronic diseases, and overall better health.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Know_If_You_Need_Prebiotics\"><\/span><b>How Do You Know If You Need Prebiotics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">We all need prebiotics in our diet to maintain a healthy gut microbiome, but some factors can increase your need for them, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Antibiotic use:<\/b><span style=\"font-weight: 400;\"> Taking antibiotics can kill off good bacteria in the gut, which makes it harder for beneficial bacteria to thrive and increases the need for prebiotics (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8756738\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High sugar or processed food intake:<\/b><span style=\"font-weight: 400;\"> Consuming too much sugar and processed foods can negatively impact the diversity and balance of your gut microbiome, potentially reducing beneficial bacteria populations (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7284805\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Digestive issues:<\/b><span style=\"font-weight: 400;\"> If you experience digestive problems such as constipation, diarrhea, or bloating, this could be a sign that your gut flora is imbalanced. Incorporating prebiotics into your diet may help improve these symptoms (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4425030\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Immune system disorders:<\/b><span style=\"font-weight: 400;\"> Conditions that affect the immune system, such as allergies, may benefit from the immune-boosting effects of prebiotics (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6213508\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you fall into any of these categories, consulting a healthcare professional or registered dietitian can help you determine the best way to incorporate prebiotic-rich foods into your diet.<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/store.betterme.world\/products\/outlive-100-kaged?utm_source=coach&amp;utm_medium=Blog&amp;utm_campaign=benefits_of_prebiotics\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Top_5_Prebiotic_Foods\"><\/span><b>What Are the Top 5 Prebiotic Foods?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Prebiotics can be found in a wide variety of plant-based foods, including:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Garlic and onions: <\/b><span style=\"font-weight: 400;\">These pungent vegetables contain inulin, a type of prebiotic fiber that promotes the growth of beneficial bacteria (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6041804\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chicory root:<\/b><span style=\"font-weight: 400;\"> A common ingredient in coffee substitutes, chicory root is rich in inulin and other prebiotic fibers (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316622028206\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole grains: <\/b><span style=\"font-weight: 400;\">Whole grains such as oats, wheat, and barley contain a type of prebiotic fiber called beta-glucan (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33231600\/\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bananas:<\/b><span style=\"font-weight: 400;\"> Ripe bananas are an excellent source of resistant starch, a prebiotic that feeds beneficial bacteria in the gut (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8879781\/#:~:text=Most%20previous%20studies%20have%20defined,is%20a%20type%20of%20prebiotic.\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jerusalem artichokes:<\/b><span style=\"font-weight: 400;\"> Also known as sunchokes, these root vegetables are packed with inulin and other beneficial fibers (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0022316622028206\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Other excellent sources of prebiotics include legumes, asparagus, leeks, and apples.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_When_You_Take_Prebiotics_Every_Day\"><\/span><b>What Happens When You Take Prebiotics Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you eat prebiotic-rich foods daily, you&#8217;re providing your gut microbiome with the fuel it needs to thrive. This can lead to various benefits, including improved digestion, better immune system function, and reduced risk of chronic diseases (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463098\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As most prebiotic-rich foods are also fibrous, you may experience some side effects of a sudden increase in fiber intake, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gas and bloating:<\/b><span style=\"font-weight: 400;\"> As your gut bacteria ferment the prebiotic fibers, they produce gas. This can lead to temporary discomfort until your body adjusts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Changes in bowel movements:<\/b><span style=\"font-weight: 400;\"> A potential side effect of increased fiber intake is changes in bowel habits, such as looser stools or more frequent bowel movements.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are some steps you can take to minimize or avoid these side effects. Gradually increasing your intake of prebiotic-rich foods over time can help your body adjust. Drinking plenty of water and staying physically active can also help with digestion and prevent constipation.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/healthy-thanksgiving-desserts\/\"><i>Healthy Thanksgiving Desserts: How To Maintain Your Diet This Festive Season<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_I_Need_Prebiotic_Supplements\"><\/span><b>Do I Need Prebiotic Supplements?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Getting prebiotics from food sources is the ideal way to incorporate them into your diet. However, prebiotic supplements can be particularly helpful for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those who require a higher intake of prebiotics<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those who have difficulty consuming enough through their diet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Those who want to target a specific type of prebiotic for therapeutic purposes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Before you consider prebiotic supplementation, you should consult a healthcare professional to determine the best course of action for your individual needs. They can also help you choose a high-quality supplement and ensure it won&#8217;t interact with any medications you may be taking.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/products\/outlive-100-kaged?utm_source=coach&amp;utm_medium=Blog&amp;utm_campaign=benefits_of_prebiotics\"><img decoding=\"async\" class=\"aligncenter wp-image-59706 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/visual-3-1024x576.png\" alt=\"benefits of prebiotics for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/visual-3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/visual-3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/visual-3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/visual-3-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_prebiotics_flatten_your_stomach\"><\/span><strong>Can prebiotics flatten your stomach?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Prebiotics don\u2019t directly cause weight loss or the flattening of your stomach. However, by promoting a healthy gut microbiome and improving digestion, prebiotics can indirectly contribute to maintaining a healthy weight (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30468509\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). They\u2019re a great addition to proper diet and exercise.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_see_the_effects_of_prebiotics\"><\/span><strong>How long does it take to see the effects of prebiotics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You may notice changes in your digestion and overall health within a few weeks of consistently incorporating prebiotic-rich foods into your diet. However, it may take longer before you see significant effects on immune system function.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_prebiotics_speed_up_metabolism\"><\/span><strong>Do prebiotics speed up metabolism?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Prebiotics don\u2019t directly speed up metabolism, but they can support a healthy gut microbiome, which may improve metabolism and help with weight management (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5127273\/\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). However, more research is needed to fully understand the connection between prebiotics and metabolism.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_prebiotics_improve_mood\"><\/span><strong>Do prebiotics improve mood?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Research on the gut-brain axis suggests that gut microbiome health may have a significant impact on mental well-being. Some theories suggest that:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">By improving digestion and reducing symptoms of digestive disorders, prebiotics may indirectly improve mood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prebiotics can reduce inflammation in the body, which has been linked to depression and anxiety (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10490379\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prebiotics may produce neurotransmitters that can positively affect mood (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8234057\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A diverse and balanced gut microbiome can improve overall health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9455721\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">), which leads to better mood and mental clarity.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">More research is needed to fully understand the connection between prebiotics and mood, but incorporating them into your diet may have positive effects on your mental health.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/2-ezgif.com-gif-to-mp4-converter.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:769,&quot;3&quot;:{&quot;1&quot;:0},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/store.betterme.world\/products\/outlive-100-kaged?utm_source=coach&amp;utm_medium=Blog&amp;utm_campaign=benefits_of_prebiotics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/2-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The gut microbiome plays a crucial role in our overall health, and consuming prebiotic-rich foods can support its diversity and balance. By incorporating these foods into our diets, we can potentially experience improved digestion, better immune system function, and a reduced risk of chronic diseases.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s important that you consult a healthcare professional before you make any significant changes to your diet, particularly if you have specific health conditions or are considering prebiotic supplementation.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your gut is more than just a food processing factory; it&#8217;s home to trillions of bacteria that form a complex ecosystem. These bacteria play crucial roles in many bodily functions. They help digest your food, boost your immune system, and regulate your mood. Influence from these bacteria, or microbiota, is so profound that scientists often [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":59590,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[131,2],"tags":[],"coauthors":[117,222],"class_list":["post-59588","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Benefits of Prebiotics, According to Science - BetterMe<\/title>\n<meta name=\"description\" content=\"These \u2605 BENEFITS OF PREBIOTICS \u27a4 are worth considering. 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Find out which foods are the top sources of prebiotics, the potential side effects, and if you need to take supplements to achieve optimal gut health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-04T15:04:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/cover_1-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Jared Meacham, PhD, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Jared Meacham, PhD, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"10 Benefits of Prebiotics, According to Science\",\"dateModified\":\"2024-09-04T15:04:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/\"},\"wordCount\":2072,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/cover_1.png\",\"articleSection\":[\"Healthy Eating\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Your gut is more than just a food processing factory; it's home to trillions of bacteria that form a complex ecosystem. These bacteria play crucial roles in many bodily functions. They help digest your food, boost your immune system, and regulate your mood.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;LINK TO QUIZ\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/1-ezgif.com-gif-to-mp4-converter.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:769,&quot;3&quot;:{&quot;1&quot;:0},&quot;11&quot;:3,&quot;12&quot;:0}\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Influence from these bacteria, or microbiota, is so profound that scientists often refer to the gut as the \\\"second brain.\\\"<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Recent research has shone a spotlight on prebiotics, a type of dietary fiber, in the intricate relationship between gut bacteria and our health (<\/span><a href=\\\"https:\/\/link.springer.com\/article\/10.1007\/s11033-020-05611-3\\\"><span style=\\\"font-weight: 400;\\\">13<\/span><\/a><span style=\\\"font-weight: 400;\\\">) Let's explore 10 science-backed benefits of incorporating prebiotics into your diet.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But first, what exactly are prebiotics?<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Do Prebiotics Do?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Prebiotics are non-digestible fibers that serve as a food source for beneficial bacteria in your gut. They are found in many plant-based foods, including fruits, vegetables, and whole grains (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6463098\/\\\"><span style=\\\"font-weight: 400;\\\">15<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Upon consumption, prebiotics resist digestion in the small intestine and progress unchanged to the large intestine or colon.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/\",\"name\":\"10 Benefits of Prebiotics, According to Science - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/cover_1.png\",\"dateModified\":\"2024-09-04T15:04:14+00:00\",\"description\":\"These \u2605 BENEFITS OF PREBIOTICS \u27a4 are worth considering. 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Find out which foods are the top sources of prebiotics, the potential side effects, and if you need to take supplements to achieve optimal gut health.","og_url":"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-09-04T15:04:14+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/cover_1-1024x576.png","type":"image\/png"}],"author":"ZindzyGracia, Jared Meacham, PhD, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Jared Meacham, PhD, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"10 Benefits of Prebiotics, According to Science","dateModified":"2024-09-04T15:04:14+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/"},"wordCount":2072,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/benefits-of-prebiotics\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/cover_1.png","articleSection":["Healthy Eating","Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Your gut is more than just a food processing factory; it's home to trillions of bacteria that form a complex ecosystem. These bacteria play crucial roles in many bodily functions. They help digest your food, boost your immune system, and regulate your mood.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;LINK TO QUIZ\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/03\/1-ezgif.com-gif-to-mp4-converter.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:769,&quot;3&quot;:{&quot;1&quot;:0},&quot;11&quot;:3,&quot;12&quot;:0}\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Influence from these bacteria, or microbiota, is so profound that scientists often refer to the gut as the \"second brain.\"<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Recent research has shone a spotlight on prebiotics, a type of dietary fiber, in the intricate relationship between gut bacteria and our health (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11033-020-05611-3\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">) Let's explore 10 science-backed benefits of incorporating prebiotics into your diet.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But first, what exactly are prebiotics?<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Do Prebiotics Do?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Prebiotics are non-digestible fibers that serve as a food source for beneficial bacteria in your gut. 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