By now, you've probably heard plenty about probiotics -- the friendly bacteria that keep your gut healthy -- but what about prebiotics? Many people confuse the two. What are prebiotics, what are the benefits of prebiotics, and how do they work? We'll answer the most commonly asked questions about prebiotics, and then we'll share some delicious ways to add prebiotics to your diet.

Let's get started…

What are prebiotics?

Prebiotics are non-digestible plant fibers that promote the beneficial microorganisms in your intestines.   They are a category of high fiber food that has numerous health benefits. When you eat prebiotic foods, they pass through your digestive tract and remain undigested, so when they meet up with gut bacteria they act as food for these beneficial microorganisms. Essentially, prebiotics feed your probiotics, helping them to do their work more effectively. Keeping your gut bacteria healthy and in balance is one the most important things you can do for your health, so prebiotics play an important role.

What are the top health benefits of prebiotics?

What are the top health benefits of prebiotics?

Better gut health Because prebiotics feed the good bacteria in our digestive systems, they help balance our gut microflora and keep the bad bacteria at bay. Research points toward many gut health benefits from increasing your intake of prebiotic foods including improved digestion, preventing diarrhea, producing regular bowel movements, and lowering gas or bloating. There have also been studies showing that prebiotics can help with symptoms of Irritable bowel syndrome (IBS), inflammatory bowel disease, leaky gut syndrome, and diarrhea caused by antibiotic use.

Enhanced immune function There are many studies on the intake of certain specific prebiotic foods and their impact on the immune system showing a measurable change in the microbiota that boosts the immune system. It's thought that prebiotic use helps to do this by increasing the effectiveness of the absorption of nutrients that are critical to immunity. Studies especially show the immune boosting impact of prebiotics when taken together with probiotics. Specific conditions that may be improved by prebiotics include colds and flu, vaginal yeast infections, urinary tract infections, and more.

Lower inflammation There is a strong body of evidence that links inflammation with many major diseases including heart disease and metabolic diseases such as diabetes. There is some evidence that is pointing toward an anti-inflammatory effect in the body of prebiotics and probiotics taken together.

Weight loss  While not conclusive, there is some research and clinical experience that points toward prebiotics as an aid to weight loss. Higher intake of prebiotics might help increase satiety so that you feel full longer, reducing calorie consumption. Prebiotics also might help regulate hormonal balance that can power your metabolic engine and keep your weight in check.

Additional health benefits There are many studies that show some signs of positive correlation between prebiotics and bone health, mood, heart disease, cancer and other conditions.

Which foods contain prebiotics?

Prebiotics are in very specific foods such as raw Jerusalem artichoke, raw jicama, raw dandelion greens, raw or cooked onions, raw asparagus, raw chicory root, raw honey and under-ripe bananas. Here are some easy ways to add prebiotics to your diet:

Prebiotic Foods

4 Easy Ways To Add Prebiotic Foods To Your Diet

Onions in Everything One of the most common sources of prebiotics is the nutrient-packed onion. And because onions have prebiotic benefits either raw or cooked, there are a million ways to add them -- on top of a salad, in a stir-fry or chili, on a sandwich, in an omelet, in dips and sauces, in fajitas, the options seem endless! Onions have been shown to have antioxidant effects, facilitate detoxification, even lower incidence of cancer and heart disease for those who eat large amounts.

Super Slaws and Salads   Making a crispy slaw is a great way to up your prebiotic -- and no cooking required!  Try a jicama slaw -- just shred jicama and toss with other shredded ingredients like carrots, red onions, red bell peppers and cabbage, add some lime and cilantro, red wine vinegar and olive oil, and maybe some red pepper flakes or chili powder if you like a little kick! Another super easy way to boost your probiotics is by eating more simple salads with prebiotic ingredients on top. Start with any type of deep greens, and add dandelion greens, raw or caramelized onions, fresh hummus with raw garlic, and a simple dressing of lemon and olive oil. Super healthy, super easy!

Chicory Root While not as common, Chicory root is one of the best sources of prebiotics. Chicory root is usually baked, ground or processed into a usable form and added to foods like nutrition bars or protein shakes to increase fiber content. It is also used as a coffee additive or alternative. Chicory has been known to reduce stress, act as an anti-inflammatory, and improve gut health.

Smoothie Boosts   Smoothies are an easy and delicious way to add prebiotics, probiotics, antioxidants, and lots of nutrient-packed ingredients to your day. To specifically get more prebiotics into your smoothies, start with a base of frozen (not super ripe) bananas added to a plant-based milk like almond or coconut. From there, options are unlimited! Add strawberries to make a strawberry banana smoothie, add cacao powder and almond butter to make a creamy chocolate banana smoothie, or add greens to make a green smoothie. Check out '4 Awesome Prebiotic Smoothies' for specific ideas on how to make an amazing prebiotic boosting smoothie to make your gut happier and power your day.

Also in Truth + Health

Are These 6 Sugar Substitutes Actually Healthy?
Are These 6 Sugar Substitutes Actually Healthy?

We all like to indulge in sweets, but worry about too much added sugar.  Get the straight scoop here on the 6 major sugar substitutes and whether they are healthy.

Continue Reading

Healthy Chocolate: Yes, you can eat more chocolate, and why you should start now
Healthy Chocolate: Yes, you can eat more chocolate, and why you should start now

Eat more chocolate?  Yes, thank you!  Read about healthy chocolate's top health benefits, and get some great tips for adding more chocolate into your day.

Continue Reading

Frequently Asked Questions

Questions about PREBIOTICS and PROBIOTICS:

What is a Prebiotic?

Prebiotics come from plants, usually root plants that contain a lot of fiber and feed the good bacteria in your gut.

Why is it important to have both prebiotics and probiotics?

Probiotics alone cannot grow without a healthy gut to support them. When combining a nurturing base of prebiotics in the belly, with a good dose of probiotics, a garden of flora blossoms and fills the gut with a balanced microbiome.

Can your body make its own Conjugated Lineolic Acid?

You certainly have the gut flora to make your very own CLA. It’s one of the many things your lactobacilli and bifidobacteria do for you.

It’s important to have healthy gut flora to be able to make CLA. People with gut dysbiosis have a significantly harder job of it – possibly one reason why obesity and gut dysfunction tend to go hand-in-hand. So if you’ve been eating well for a while and your gut is humming along nicely, you can probably count on a substantial CLA intake from gut flora. If you’re eating is not so “healthy” or you simply aren’t producing enough good bacteria, Truth Bar can help by giving probiotic support to build up your colonies of lactobacilli and bifidobacteria.

How much inulin is in each bar?

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 3.2g
Mint Chocolate Chip: 3.3g
Chocolate Almond Crunch: 2.5g

How much MCT Oil is in each bar?

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 4.5g MCT/bar
Mint Chocolate Chip: 0.5g MCT/bar
Chocolate Almond Crunch: 0.5g MCT/bar

These are approximate amounts based on estimate of 60% MCT present in coconut oil, and 65% oil in coconut.

What is the percentage of “prebiotic - probiotic"?

Using approximate inulin amounts:

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 3.2g prebiotic to 500 Million CFU probiotics
Mint Chocolate Chip: 3.3g prebiotic to 1 Billion CFU probiotics
Chocolate Almond Crunch: 2.5g prebiotic to 500 Million CFU probiotics

What is the strain of probiotic in the lactoSpore?

Lactobacillus sporogenes (bacillus coagulans). It is a stable Lactic Acid forming probiotic that has exceptional and lengthy studies of gut healing effects ranging across gastro intestinal issues, bloating, diahhrea and irritable bowel syndrome.


Questions about SWEETENERS:

What is erythritol derived from?

Erythritol is derived from NON-GMO corn as a fermented sugar alcohol with GRAS status from the FDA.

What is the ratio of sweeteners? (Tapioca / Erythritol / Stevia)

Chocolate Dipped Raspberry:
Chocolate Dipped Coconut: 6.5g / 3.2g / 0.02g
Mint Chocolate Chip: 11.0g / 3.3g / 0.02g
Chocolate Almond Crunch: 11.0g / 2.5g / 0.02g



Are Truth Bars Vegan?

We have created both Vegan and Non-Vegan bars. Two of our flavors are Vegan and two are Non-Vegan. Our Chocolate Dipped Coconut and Chocolate Dipped Raspberry bars are both 100% Vegan. They're both rich in fiber and essential medium chain fatty acids that are easily digested, which makes them incredibly useful for a quick burst of energy.

Our Chocolate Almond Crunch and Mint Chocolate Chip bars feature a Non-Vegan blend of brown rice protein and whey isolate that supplies essential Amino Acids for a "complete" or "whole" source of protein. Our balanced mix of fiber and protein results in two meal replacement bars that provide all the BCAAs needed for proper muscle development.

Are Truth Bars 100% gluten free?

Yes, all Truth Bars are 100% gluten free!

Is there soy in Truth Bars?

Soy based lecithin is commonly used as an emulsifier in dark chocolates. However, they are are serious consumer concerns over soy that we have taken very seriously. In order to protect and promote overall health the specially formulated dark chocolate coating on all Truth Bars is completely free of both soy and sugar.

Are the bars Peanut Free?

Yes, all Truth Bars are 100% peanut free. We use only high quality almond and sunflower butter.


Other Questions:

Where can I find a full list of ingredients?

You can find a the full list of ingredients on each bar’s product page. The ingredients can be found by clicking the second tab. Here's a link to each of our product pages: Chocolate Dipped RaspberryChocolate Dipped CoconutMint Chocolate Chip and Chocolate Almond Crunch.

Where can I find nutrition information?

Each bar’s nutrition facts can also be found on the product pages above. Just click the third tab.

Another place to find info would be our ingredient's page, which outlines each of our key ingredients and their benefits.

What is the shelf life of the bars?

Truth Bars have a shelf life of 18 months. We make our bars in small batches, which ensures that our retailer's shelves are stocked with fresh bars.

Please let us know if you have a question that is not listed above.
Simply write to us at We are happy to answer any questions!