8 surprising health benefits prebiotics

Discover the 8 Surprising Health Benefits of Prebiotics: A Comprehensive Guide

Discover the incredible potential of prebiotics and how they can positively impact your health in ways you might not expect.

In this comprehensive guide, we will delve into the 8 surprising health benefits associated with prebiotics and explore how they can enhance digestive health, support the immune system, aid in weight management, improve heart health, promote mental well-being and sleep, boost bone health, and regulate blood sugar levels. (So, just a few AMAZING health benefits!!!🤩).

Furthermore, you will find out about an easy (and revolutionary!) way to get 100% of your daily prebiotic intake easily (not to mention refreshingly deliciously, too!).

Let's unlock the secrets of prebiotics and their remarkable impact on our overall well-being. But first, let's look at what prebiotics are.

What the heck are prebiotics?

What is prebiotic fibre?

Prebiotics act as a natural fertiliser for the probiotics (healthy gut microbes) residing in your gut.

They are a special type of non-digestible fibre that pass through the digestive system intact until they reach the colon, where they become a source of nourishment for the beneficial bacteria.

When these probiotics are well-fed, they flourish, and this, in turn, enhances their ability to keep the gut environment balanced and provide a wide range of health benefits (some of which might surprise you!), which we will explore further in this article.

Note: Not all dietary fibre is prebiotic! And the best source of prebiotic fibre is from chicory root fibre.

Find our more about prebiotic fibre by reading our blogs:

What is prebiotic fibre?

Prebiotics vs Probiotics: What's the difference?

1. Prebiotics for Enhanced Digestive Health

prebiotics enhance digestive health

Achieving optimal digestive health is crucial for overall well-being.

In this article, we will explore how prebiotics play a fundamental role in promoting enhanced digestive health. By nourishing beneficial gut bacteria, alleviating constipation, and improving nutrient absorption, prebiotics offer a range of benefits that can revolutionise your digestive system.

The Role of Prebiotics in Nourishing Beneficial Gut Bacteria:

Prebiotics act as a valuable fuel source for the beneficial bacteria residing in our gut. These bacteria, known as probiotics, play a crucial role in maintaining a healthy digestive system.

Prebiotics provide nourishment to probiotics, stimulating their growth and enhancing their activity. By creating a favourable environment for these beneficial bacteria, prebiotics contribute to a balanced gut microbiota, supporting efficient digestion and overall gut health and well-being.

Alleviating Constipation and Promoting Regular Bowel Movements:

One common digestive issue is constipation, which can lead to discomfort and disrupted bowel movements. Prebiotics can act as natural laxatives, promoting regularity and alleviating constipation.

Prebiotics help by increasing the bulk and softness of stools, making them easier to pass. Additionally, prebiotics support the growth of specific probiotic strains that aid in regulating bowel movements, ensuring a healthy and regular digestive rhythm.

Enhancing Nutrient Absorption for Improved Overall Digestion:

Effective nutrient absorption is essential for maximizing the benefits we derive from the food we consume.

Prebiotics play a vital role in this process by enhancing the absorption of key nutrients in the gut.

By promoting a healthy gut environment and supporting the growth of beneficial bacteria, prebiotics optimise the digestion and absorption of nutrients such as vitamins, minerals, and other essential compounds. This can lead to improved overall digestion, better nutrient utilisation, and increased energy levels.

io fibrewater prebiotic fibre water

ió fibrewater is the UK's first prebiotic fibre-infused water that delivers 100% of your daily prebiotics. 

It is supported by a UK and EU authorised health claim for proper gut function and digestive, which we are approved to use.  You can find out more about this health claim here.



75% of people who had existing digestive issues (such as bloating, acid reflux, IBS and food intolerances) drinking one bottle of  fibrewater experienced improvements within 12 days (one case)*. You can read about the proven results here.

2.  Prebiotics for Immune System Support

prebiotics immune system support

Did you know that 70-80% of your immune cells live in your gut?! (1)

Therefore, a balanced gut microbiome is vital for overall immune function.

Prebiotics play a crucial role in promoting a diverse and healthy gut microbiome, which contributes to a stronger immune response against infections and illnesses.

A balanced gut also helps reduce inflammation and supports the body's ability to absorb essential nutrients.

Read our blog, Prebiotics and Immune System Function for more information.

3. Leveraging Prebiotics for Weight Management

prebiotics weight management

In the quest for effective weight management, prebiotics have emerged as a promising tool.

These (amazing!) non-digestible dietary fibres serve as fuel for beneficial gut bacteria, fostering a host of health benefits - including weight management.

Prebiotics can contribute to feelings of fullness, reduced calorie intake, regulate appetite hormones, and influence gut bacteria to support better weight control. So, in short. WOWEE!!!

Prebiotics and Feelings of Fullness:

Prebiotics are mainly found in certain plant-based foods like whole grains, vegetables (e.g., onions, garlic, asparagus), and fruits (e.g., bananas). However, you would need to eat a lot of them to achieve the recommended 3-5g daily e.g. 2 raw onions! (But we have a solution for this with ió fibrewater!).

When consumed, prebiotics reach the colon undigested, where they are fermented by gut bacteria. This fermentation process produces short-chain fatty acids (SCFAs), such as acetate, propionate, and butyrate.

Research suggests that SCFAs play a pivotal role in signaling fullness to the brain. Specifically, they can stimulate the release of peptide YY (PYY) and glucagon-like peptide 1 (GLP-1), both of which are hormones known to reduce appetite and increase feelings of satiety.

By enhancing these signals, prebiotics can help individuals feel fuller for longer periods, ultimately leading to reduced calorie intake.


prebiotics weight management weight loss


Regulation of Appetite Hormones:

Prebiotics can influence appetite-regulating hormones through various mechanisms. Firstly, they can stimulate the production of PYY and GLP-1, as mentioned earlier, which slow down gastric emptying and dampen the hunger response.

This delayed emptying also aids in the absorption of nutrients, preventing rapid spikes and crashes in blood sugar levels, further stabilizing appetite.

Moreover, prebiotics can affect the secretion of ghrelin, the "hunger hormone." Studies have indicated that prebiotic-rich diets may lead to lower ghrelin levels, decreasing feelings of hunger and curbing food cravings.

Influence on Gut Bacteria Associated with Weight Management:

The gut microbiota is a diverse community of microorganisms that significantly impact our health. Certain gut bacteria have been associated with weight management, and prebiotics can foster the growth of these beneficial bacteria.

One key group is Bifidobacteria, which has been linked to a lower body mass index (BMI) and reduced obesity-related inflammation. By providing prebiotics as their energy source, Bifidobacteria thrive and maintain a balanced gut environment.

Another beneficial group is Lactobacillus, known to promote metabolic health and support weight loss efforts. Prebiotics facilitate the growth and activity of Lactobacillus, aiding in the breakdown of dietary fats and contributing to better weight control.

Incorporating prebiotics into one's diet can positively impact weight management efforts through multiple avenues.

By enhancing feelings of fullness, regulating appetite hormones, and promoting the growth of beneficial gut bacteria, prebiotics provide a powerful, natural means of reducing calorie intake and supporting a healthy weight.

Check out the results of a survey of 41 people drinking one bottle of fibrewater for 12 days (one case).

💥73% snacked less and felt fuller for longer

🤩 61% ate less at mealtime

The average weight loss in 12 days was 2.66 lbs for those people tracking their weight.

You can see the results on our Proven Results page as well as the Glasgow Caledonian University study proving the powerful prebiotic qualities of ió fibrewater here.

Find out more in our blog 'Prebiotics and Weight Management'.

4. Boost Heart Health with Prebiotics

prebiotics heart health

Prebiotics, with their remarkable impact on gut health, have emerged as an essential component of a heart-healthy diet. In this article, we'll explore how prebiotics, particularly soluble fiber, contribute to lower LDL cholesterol levels, reducing the risk of cardiovascular diseases such as heart attacks and strokes.

Lowering LDL Cholesterol with Prebiotics:

Soluble fibre, a type of prebiotic, acts as a powerful ally in the battle against high LDL cholesterol, commonly known as "bad" cholesterol.

When consumed, soluble fibre forms a gel-like substance in the digestive tract, binding to cholesterol molecules and preventing their absorption into the bloodstream. As a result, LDL cholesterol levels decrease, promoting heart health and reducing the risk of cardiovascular diseases.

Numerous studies have shown that diets rich in soluble fibre can lead to significant reductions in LDL cholesterol levels, making it an effective and natural approach to managing cholesterol levels.

Reducing the Risk of Cardiovascular Diseases:

By incorporating prebiotics into your diet, you can actively lower the risk of developing cardiovascular diseases, including heart attacks and strokes. Elevated LDL cholesterol levels are a major risk factor for these conditions, and prebiotics' cholesterol-lowering effect helps mitigate this risk.

Moreover, prebiotics support a healthy gut microbiome, which has been linked to improved cardiovascular health. A balanced gut flora can reduce inflammation, optimize blood sugar levels, and enhance nutrient absorption, all of which contribute to better heart health.

Integrating prebiotics into your diet is a great way to promote heart health! And the easiest way of all, to ensure that you are getting 100% of your daily prebiotic intake, is by drinking a bottle of  fibrewater daily!

Get 15% on your ió fibrewater order by clicking here and using the code 'SIGNS15' at the checkout.  


5. The Mind-Gut Connection: How Prebiotics Support Mental Well-being

prebiotics mental health mood anxiety depression

Did you know that there is something called the 'brain-gut axis'? And that our guts are also considered as our 'second brains'? 

In fact, a jaw-dropping 90% of our 'happy hormone' serotonin is produced in our guts! (2)

The Gut-Brain Axis: Unravelling the Connection

The gut-brain axis is a complex bidirectional communication system connecting the central nervous system to the enteric nervous system (ENS) - often referred to as the 'second brain' - which controls the gastrointestinal tract.

This intricate network enables constant communication between the gut and the brain through various channels, including the immune system, nervous system, and hormonal pathways.

prebiotics serotonin mood depression anxiety

Researchers have found that the gut and the brain share an intimate relationship, affecting emotional and cognitive functions. A balanced gut microbiome plays a vital role in this communication, and disruptions in gut health have been linked to mood disorders, anxiety, and depression.

Studies have suggested that a diverse and thriving gut microbiome, achieved through prebiotic consumption, may have a protective effect against stress-related disorders.

By supporting a healthy gut, prebiotics may contribute to reducing anxiety and promoting a more positive mental outlook.

Our research found that 23% of people experienced improved mood when they enjoyed one bottle of  fibrewater daily for 12 days. People felt less anxious and low depressed and more balanced. Wowee!

io fibrewater mood sleep depression

' fibrewater is a lifesaver for me!' Kelly H.

Find out more by reading our blog 'Prebiotics and Mood' and visiting our Proven Results page to see how  fibrewater is making a splash with people's health!

Find out more by reading our blog 'Prebiotics & Mood'.

Of course, mood and sleep are also inter-connected, which brings us to our next surprising health benefit of prebiotics...

6.  Sleep Better with Prebiotics: How Gut Health Enhances Your Rest

prebiotics improve sleep

Are you struggling with sleepless nights? The key to a good night's rest might lie in your gut health.

Prebiotics nourish beneficial gut bacteria, have shown promising effects on sleep improvement.

The Gut-Sleep Connection:

You might be surprised to learn that the gut and sleep are intricately linked. A balanced gut microbiome, cultivated by prebiotics, can positively impact various factors influencing sleep patterns.

One such factor is the production of neurotransmitters, such as serotonin (as mentioned above) and melatonin, which regulate sleep-wake cycles.

By promoting the growth of specific gut bacteria, prebiotics aid in the synthesis of these sleep-regulating neurotransmitters, leading to improved sleep quality and a more restorative slumber.

prebiotics sleep io fibrewater

'I absolutely love  fibrewater. My energy levels improved and my sleep has been so much better!' Sigi G. 

Read Sigi's full review here.

Diverse gut microbiomes = better sleep:

Research has shown that individuals with a diverse and healthy gut microbiome tend to experience better sleep outcomes. Prebiotics play a vital role in nurturing this diversity by providing the necessary nutrients for beneficial bacteria to thrive.

Moreover, prebiotics can help alleviate sleep disturbances caused by stress and anxiety. By reducing inflammation and supporting a balanced gut environment, prebiotics contribute to a calmer nervous system, helping you relax and achieve a more peaceful night's sleep.

27% of people drinking one bottle of ió fibrewater daily experienced improved sleep within 12 days. Naturally.



Get a 20% discount by visiting our ió fibrewater shop and using the code '8signs' at the checkout.

Find out more about how prebiotics can help you sleep better by reading our blog 'Prebiotics & Sleep'.

 7. Strengthen Your Bones with Prebiotics: Unravelling the Link to Bone Health

prebiotics bone health

Did you know that prebiotics, the gut-friendly fibers that promote beneficial gut bacteria, can play a crucial role in supporting bone health?

As we age, maintaining strong bones becomes increasingly important, and incorporating prebiotics into your diet can be a natural and effective way to do so. We'll explore the connection between prebiotics and bone health, and how these dietary fibers can help strengthen your bones for a healthier future.

The Impact of Prebiotics on Bone Health:

Prebiotics are known for their positive influence on gut health, but their benefits extend beyond digestion. Recent studies have highlighted their potential to enhance bone health. By fostering a diverse and balanced gut microbiome, prebiotics help optimise nutrient absorption, particularly vital minerals like calcium and magnesium.

Calcium is a primary building block of bones, while magnesium aids in its absorption and utilization. Ensuring these minerals are effectively absorbed is essential for maintaining bone density and strength, ultimately reducing the risk of fractures and osteoporosis.

Enhancing Nutrient Absorption:

The gut microbiome, influenced by prebiotics, plays a significant role in improving nutrient absorption. Certain beneficial gut bacteria break down complex compounds, liberating nutrients for absorption in the intestines. This process is particularly important for minerals like calcium and magnesium, which require specific conditions for optimal uptake.

Incorporating prebiotics into your diet can support the growth of these beneficial bacteria, leading to better nutrient absorption and improved bone health.

io fibrewater prebiotics bone health

Prebiotics and Inflammation Reduction:

Inflammation is a significant factor that affects bone health negatively. Chronic inflammation can lead to bone loss and weaken bone structure. However, prebiotics have been shown to help reduce inflammation in the body.

By promoting a balanced gut environment, prebiotics can lower inflammation levels, protecting bone health and supporting overall well-being.

A diet rich in prebiotics hold immense potential in supporting bone health by promoting nutrient absorption, reducing inflammation, and fostering a balanced gut microbiome.

8. Managing Blood Sugar Levels with Prebiotic Chicory Root Fibre

managing blood glucose with prebiotic chicory root fibre

Prebiotic chicory root fibre is gaining recognition for its remarkable health benefits, particularly in blood sugar regulation.

Incorporating this incredible dietary fibre into one's daily routine can be a game changer for people who want to naturally manage their blood sugar levels.

Prebiotic chicory root can be essential to your diet for better glucose control.

In fact, due to the chicory root fibre we use in  fibrewater, we are approved to use the authorised UK and EU health claims regarding lowering and slowing blood glucose rise.  You can find out more about this health claim here.

Balancing Blood Sugar Levels

One of the key benefits of prebiotic chicory root fibre is its ability to support balanced blood sugar levels. When consumed, inulin forms a gel-like substance in the gastrointestinal tract, slowing down the digestion and absorption of carbohydrates.

This gradual release of carbohydrates into the bloodstream leads to a more controlled and steady increase in blood sugar levels. As a result, there are fewer spikes and crashes in glucose, reducing the risk of insulin resistance and supporting overall blood sugar regulation.

Improving Insulin Sensitivity

Insulin is a hormone that plays a crucial role in regulating blood sugar levels. Insulin resistance occurs when cells become less responsive to insulin, leading to elevated blood sugar levels. Over time, this can contribute to the development of type 2 diabetes.

Research suggests that prebiotic chicory root fibre may enhance insulin sensitivity, allowing cells to respond more effectively to insulin's actions. By promoting better insulin sensitivity, inulin can aid in managing blood sugar levels and reduce the risk of insulin resistance.

 fibrewater & the University of Roehampton Study

Great taste + health (that's backed by scientific evidence) =  fibrewater!

That's why we're committed to proving scientifically that our water really has something special in it.

Currently, the University of Roehampton are carrying out a randomised controlled human study on  fibrewater regarding gut health, immunity and metabolism in overweight individuals.

You can read about this clinical trial on the National Library of Medicine here.


io fibrewater university of roehampton study


Additionally, a previous study with Glasgow Caledonian University found that  fibrewater significantly increases healthy gut bacteria (probiotics).

You can read about this study on the Glasgow Caledonian University website, here.


Prebiotics have a myriad of surprising health benefits that extend beyond their impact on digestion.

From immune system support to weight management, heart health, mental well-being, sleep, bone health, and blood sugar regulation, their potential is truly remarkable. By incorporating prebiotics into your diet, you can optimise your overall well-being and unlock the incredible power of prebiotics. Embrace the surprises that prebiotics have in store for your health and vitality.

 fibrewater is a great-tasting, scientifically proven way to increase your prebiotic intake by delivering 100% of your daily prebiotics in every refreshingly delicious bottle.

Remember, always consult with a healthcare professional before making any significant changes to your diet or lifestyle.


1 - The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies, Mar 9, 2021, NIH, PubMed

2 - Gut Microbes Important for Serotonin Production, Medical News Today, Apr 21 2015

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