Hormonal
Dietary prebiotic supplementation (inulin-type fructans or galacto-oligosaccharides) significantly increases self-reported satiety and reduces postprandial glucose and insulin concentrations in healthy and overweight adults.
Incorporate 5-20g of prebiotic fibers (like inulin or FOS) daily. This may help you feel fuller and keep post-meal blood sugar spikes lower. Do not expect this to directly cause weight loss or lower cholesterol on its own, as the evidence for those specific outcomes is weak or contradictory.
Evidence indicated that dietary prebiotic supplementation increased self-reported feelings of satiety in healthy adults (standardised mean difference 2 0·57, 95 % CI 21·13, 2 0·01). Prebiotic supplementation also significantly reduced postprandial glucose (20·76, 95 % CI 21·41, 2 0·12) and insulin (2 0·77, 95 % CI 2 1·50, 20·04) concentrations.
Why this rating
Based on a systematic review of 26 RCTs with high methodological quality scores, though heterogeneity exists.
Source
Metabolic benefits of dietary prebiotics in human subjects: a systematic review of randomised controlled trials
Nicole J. Kellow et al. · British Journal Of Nutrition · 2013
DOI 10.1017/s0007114513003607
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