Combining kefir and prebiotic fiber may reduce inflammation more than omega-3 supplements

Many people take omega-3 supplements to reduce inflammation, but a new study suggests that combining prebiotic fiber and kefir may provide greater anti-inflammatory benefits.

Prebiotic fiber and kefir may reduce inflammation

In the study, researchers compared three supplements: a synbiotic supplement (a blend of prebiotics and probiotics), an omega-3 supplement, and a prebiotic plant fiber. Chucking Goat Ltd, a UK company specializing in gut health and kefir, helped fund the study and provided the synbiotic supplements.

All three supplements were associated with reduced inflammation, but the kefir-based synbiotic had the strongest impact. This is likely because the supplement provides both good microbes and the fiber that nourishes them, according to Amrita Vijay, PhD, lead author of the study and principal investigator at the University of Nottingham.

This combination stimulates the production of butyrate, a short-chain fatty acid that supports gut immunity and helps reduce inflammation, Vijay said.

What are the benefits of synbiotic supplements?

In addition to reducing inflammation, previous studies have linked synbiotics to improved gut health, immunity, and weight loss in some people.

Symbiotics could be an easy way to get both healthy gut microbes and the nourishment they need to survive, but there are many unknowns about these combination supplements.

“We are still learning a lot about synbiotics, including what types, doses, and timing are most effective and for whom,” Ashlee Carnahan, MS, RDN, CLC, manager of nutrition and education services and dietetic internship director at Henry Ford Health in Detroit, told Verywell in an email.

It’s a good idea to speak with a healthcare professional before trying a synbiotic, especially if you have a chronic illness or a weakened immune system, Carnahan added.

Add synbiotic food sources to your diet

There are symbiotic food pairings that don’t involve pills or powders.

“Some combinations would be yogurt, which is your probiotic, with bananas or berries, which give you prebiotics. Or kimchi, which is your probiotic, with stir-fried vegetables and rice for your prebiotic,” Vanessa King, MS, RDN, CCSN, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics based in Los Angeles, California, told Verywell.

However, you don’t need to overemphasize the need to create the perfect symbiotic food pairing. You’ll likely achieve the goals you need if you eat a wide variety of tasty foods, King added.

Are synbiotics really better than omega-3?

If you want to add synbiotics to your diet, don’t remove omega-3s. The new study linked synbiotics to a stronger anti-inflammatory effect, but omega-3 fatty acids still have an anti-inflammatory effect and offer other benefits for brain and heart health.

“Even though the study shows they weren’t as effective for this particular activity of the body, omega-3s are essential to our health. They are an essential nutrient that we need to get from our diet because our bodies can’t produce them,” King said.

The study focused on supplements, but evidence showed that dietary sources of omega-3, such as oily fish, provide more health benefits than supplements. For maximum benefits, find ways to add probiotics, prebiotics and omega-3s to your diet.

“One of my favorite breakfast combos is omega-3 eggs mixed with avocados, your prebiotic, and sauerkraut as your probiotic. And it’s just divine, and it will really provide that anti-inflammatory power,” King said.