A small study from the University of Nottingham has found that combining probiotics and prebiotic fiber, a pairing known as a synbiotic, may offer stronger anti-inflammatory benefits than taking omega-3s or fiber alone.
Published in the Journal of Translational Medicine, the research compared three common dietary approaches for supporting immune and metabolic health: a daily omega-3 supplement, a prebiotic fiber mix and a synbiotic made by combining kefir, a fermented milk drink rich in beneficial bacteria and yeasts, with a diverse blend of plant-based fiber.
Over six weeks, healthy adults taking the kefir-and-fiber combination showed the broadest reduction in inflammation-related proteins in their blood. The results suggest that pairing beneficial microbes with the fibers that feed them could help maintain immune balance and reduce the risk of chronic, low-grade inflammation linked to conditions such as heart disease and diabetes.
“While all three dietary approaches reduced inflammation, the synbiotic — combining fermented kefir with a diverse prebiotic fiber mix — had the most powerful and wide-ranging effects,” said Amrita Vijay, PhD, of the University of Nottingham’s School of Medicine. “This suggests that the interaction between beneficial microbes and dietary fiber may be key to supporting immune balance and metabolic health.”
Prebiotics are types of dietary fiber that act as food for beneficial bacteria, while probiotics are live microbes, like those found in fermented foods, that can help strengthen the gut’s microbial community. When combined, these ingredients can produce butyrate and other compounds that calm inflammation and support a healthy gut lining.
Inflammation markers measured in the study reflected systemic improvements, meaning the effects reached beyond the digestive system. Participants showed changes in proteins tied to overall immune function and metabolic balance.
Researchers emphasized that the trial was small and involved healthy volunteers, so the next step will be testing the synbiotic in people with chronic inflammatory conditions to confirm its potential benefits.
The synbiotic study was funded by Chuckling Goat Ltd., which supplied the kefir and fiber products, and by the Chronic Disease Research Foundation. Additional support came from the Wellcome Trust, UK Research and Innovation, and other U.K. and European research grants.