Performance Lab Prebiotic Review – Is It REALLY Worth It?

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People turn to prebiotics (and probiotics) when they’re out of solutions for their digestive issues, which may have something to do with the low number of friendly bacteria in the gut.

Prebiotics are types of dietary fiber that instigate changes in the composition of the gut microbiome by selectively feeding friendly bacteria, which will help reproduce more of the good bacteria. 

Most people focus on taking probiotics to boost their gut health, and while this may work for some people, there is a way to nourish existing bacteria naturally. Taking a prebiotic – which is food for your existing good bacteria – is an excellent way to keep your gut microbiome healthy.

That’s where the Performance Lab Prebiotic comes in – a prebiotic that is claimed to feed the bacteria in your gut and provide you with benefits such as improved digestion, nutrient absorption, appetite control, enhanced serotonin, and a stronger immune system. 

Can you trust these claims by the manufacturer? That’s what we aim to find out in this review by shedding light on this product’s ingredients, benefits, side effects, and all the other aspects that may impact its performance. We will show you whether this product is worth your time. 

How Does Performance Lab Prebiotic Work?

Performance Lab designed this prebiotic supplement to help you feed existing bacteria in your gut using soluble fibers that help produce nutrients for your colon cells. 1

Some of these nutrients include short-chain fatty acids like butyrate, acetate, and propionate, which are absorbed into the bloodstream and improve metabolic health.

Significant evidence suggests consuming prebiotics like Inulin-FOS provides substantial health benefits, particularly in forming anti-cancer properties, influencing mineral absorption, lipid metabolism, and anti-inflammatory and other immune effects such as atopic disease.

What is Inulin-FOS?

prebiotic ingredients

Inulin-FOS is the sole ingredient in Performance Lab’s prebiotic, and it’s a combination of soluble fibers sourced from chicory root, though you can find them in many plants. 

They’re also fructans or chains of fructose molecules that connect in a way that makes it impractical for the lower intestine to break them down. 

Alternatively, they go to the lower gut and get fermented by bacteria like bifidobacteria, which leads to an increase of that bacteria. This fermentation produces short-chain fatty acids that nourish colon cells. 3

Inulin and FOS are the same thing, but inulin is a long-chain molecule, while FOS is a short-chain molecule. 

The short-chain fatty acids (SCFAs) produced by the ingestion of Inulin and FOS generate a panoply of effects in the human body, which we’ll cover below. 

Stronger Bones


The short-chain fatty acids produced by the consumption of Performance Lab’s prebiotic create a more acidic environment in your colon. This helps boost calcium absorption. 

Decreasing the pH in your colon can spur your intestinal cell lining (mucosa) to increase the absorption surface, stimulating intracellular permeability and indirectly stimulating the production of calcium-binding proteins. 4

More calcium absorption results in better bone health, and a lower chance of developing osteoporosis. 

Studies in children supplementing with inulin-type fructans had a significantly higher calcium absorption, and greater mineral bone density.

Better Immune System

Having a more acidic environment in your stomach nourishes the innermost layers of cells (mucosa) in your gastrointestinal tract wall. Having a powerful barrier is important for a healthy immune system.

It ensures that only nutrients get through, protecting your immune system against viruses and harmful bacteria, otherwise referred to as leaky gut syndrome (LGS). 6

Supplementing with prebiotics supports beneficial bacteria like bifidobacteria and lactobacilli. These bacteria help suppress proteolytic (protein) fermentation, which reduces potentially harmful bacteria that act as carcinogens. 7

Weight Loss

weight loss

Acetate (one of the short-chain fatty acids) can reduce your appetite by signaling your brain that you’ve had enough to eat. This is incredibly beneficial if you need to lose weight. 8

Between January 2000 and September 2013, a group of researchers analyzed 26 randomized controlled human trials and found out that 831 participants experienced increased feelings of satiety when ingesting prebiotics derived from chicory root fiber. 9

Regulate Bowel Movement

The European Food Safety Authority put out a scientific opinion approving the claim that Inulin-FOS reduces constipation and improves bowel movement frequency without causing diarrhea. 10

Also, did you know that 90% of the serotonin gets synthesized in your gut? Taking Inulin-FOS stimulates the production of serotonin, which provides you with anti-constipation benefits. 11

Not only has the European Food Safety Authority suggested that Inulin-FOS improves bowel movement frequency without causing diarrhea, but there is also a study saying that taking prebiotics prevents diarrhea. 12

It also provides you with a sense of well-being while you’re traveling. 

Irritable Bowel Syndrome

bowel movement, CC BY-SA 4.0, via Wikimedia Commons

For those dealing with irritable bowel syndrome (IBS), taking a prebiotic containing Inulin-FOS (like the one from Performance Lab) might be of help. 

Studies show that supplementing with Inulin-FOS may improve food tolerance in those with IBS. 13

Plus, the chicory root fiber present in Performance Lab Prebiotic seems to be well-tolerated by those suffering from IBS. 14

Performance Lab Prebiotic Pros and Cons

There are over 2,000 published articles and studies on prebiotics, so there’s enough substantiated evidence for the claims put forward by those who manufacture prebiotics. 

From the evidence available, we can conclude that there are three proven prebiotics worldwide: chicory root fiber, galacto-oligosaccharide (GOS), and lactulose.

Performance Lab has included the most studied prebiotic in their product: chicory root fiber. 

Here is what we found to be overwhelmingly positive about this supplement:

  • Chicory root is a plant-based fiber, so it’s vegan-friendly
  • Contains an ingredient that has been extensively researched (for over 20 years)
  • Can effectively skip the small intestine to get fermented in the large intestine
  • Obtained through water extraction (which means they use no chemicals)
  • Tested for allergens, GMOs, microbes, pesticides, herbicides, heavy metals, and other contaminants
  • It’s also tested to confirm potency, purity, and activity after encapsulation
  • Ships in recyclable cardboard boxes filled with biodegradable packing peanuts
  • Only contains one added ingredient (NuFlow rice concentrate)
  • Competitively priced

And here is what I believe is bad about this supplement:

  • Performance Lab products are only available through their website
  • Causes gas
  • Three capsules per serving is not convenient, especially for people who don’t enjoy swallowing capsules

I’ve put up “gas” as something I don’t like since it’s not convenient, particularly if you’re around people all day, but in fact, that just means the supplement is working. With the natural fermentation process taking place in your gut, it’s normal for you to experience that type of release.

Performance Lab Prebiotic is a high-quality (and premium) supplement that contains an ingredient (chicory root) with 20 years of clinical studies to back it up. You can find plenty of other prebiotics with ingredients like Acacia root, green banana fiber, and other carbohydrates, but chicory root is the most validated. 

How Should You Take Performance Lab Prebiotic

What is the Daily Dosage of Performance Lab Prebiotic?

Performance Lab recommends taking 3 capsules immediately before 1 or 2 meals daily. Each bottle comes with 30 servings, which means it lasts one month if you take it religiously. 

The manufacturer recommends taking 3 capsules with at least 8 oz. (240 ml.) Of water. 

Is It Bad if I Miss a Dose?

I believe nothing bad will happen if you miss one dose, but the manufacturer recommends you take the supplement daily and consistently. If you miss a dose, take the next dose as soon as possible.

Don’t compensate for a missed dose by taking two doses at a time, as it’s not recommended. 

Can I Take More Performance Lab Prebiotic For Better Results?

There’s no research that supports the claim that taking more capsules will yield better results. 

Just follow the indications put forward by the manufacturer and take one serving of three capsules daily to achieve the claimed results. 

Performance Lab Prebiotic Side Effects

Performance Lab Prebiotic is an extremely safe supplement. 

If you analyze the supplement’s composition, you’ll note that it contains extensively studied and 100% natural ingredients touted by medical journals worldwide.

Performance Lab produces their “nutricaps” in an approved facility under guidelines that are very strict.

They test their products for allergens, GMOs, microbes, pesticides, herbicides, heavy metals, and other contaminants, and also to confirm potency, purity, and activity after encapsulation. 

Conclusion: Is Performance Lab Prebiotic Worth It?

Our review of Performance Lab Prebiotic includes many aspects that evaluate and validate the supplement, namely ingredients, benefits, its pros and cons, and potential side effects. 

Still, you may still wonder whether this prebiotic supplement is worth it. 

Based on the research conducted about Inulin-FOS (the ingredient within Performance Lab Prebiotic), we have concluded that this product is worth the investment. 

Inulin-FOS leads to a panoply of benefits, which include improved bone health, a better immune system, a more stable weight management, regular bowel movement, and it may also benefit those with irritable bowel syndrome.

That is because the Inulin-FOS within this supplement is from chicory root, which is a more expensive fiber, but it has over 20 years of clinical research to back it up. They use high absorption capsules that ensure you’re taking full advantage of the benefits Inulin-FOS provides. 

The most significant drawback is that you need to take three capsules per serving, which is not very convenient and it may put off some individuals. 

Still, Performance Lab Prebiotic is a fantastic product with great value for money, but what is more important is that it contains a clinically researched ingredient that is very effective. 

Editor’s note: The content on this website is meant to be informative in nature, but it should not be taken as medical advice. The content of our articles is not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always best to speak with your doctor or a certified medical professional before making any changes to your lifestyle, diet, or exercise routine, or trying a new supplement.


1 – Macfarlane GT, Steed H, Macfarlane S. Bacterial metabolism and health-related effects of galacto-oligosaccharides and other prebiotics. J Appl Microbiol. 2008 Feb;104(2):305-44. doi: 10.1111/j.1365-2672.2007.03520.x. PMID: 18215222. (source)

2 – Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013 Apr 22;5(4):1417-35. doi: 10.3390/nu5041417. PMID: 23609775; PMCID: PMC3705355. (source)

3 – Boets E, Deroover L, Houben E, Vermeulen K, Gomand SV, Delcour JA, Verbeke K. Quantification of in Vivo Colonic Short-Chain Fatty Acid Production from Inulin. Nutrients. 2015 Oct 28;7(11):8916-29. doi: 10.3390/nu7115440. PMID: 26516911; PMCID: PMC4663568. (source)

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6 – Márquez M, Fernández Gutiérrez del Álamo C, Girón-González JA. Gut epithelial barrier dysfunction in human immunodeficiency virus-hepatitis C virus coinfected patients: Influence on innate and acquired immunity. World J Gastroenterol. 2016 Jan 28;22(4):1433-48. doi: 10.3748/wjg.v22.i4.1433. PMID: 26819512; PMCID: PMC4721978. (source)

7 – Gibson GR, Beatty ER, Wang X, Cummings JH. Selective stimulation of bifidobacteria in the human colon by oligofructose and inulin. Gastroenterology. 1995 Apr;108(4):975-82. doi: 10.1016/0016-5085(95)90192-2. PMID: 7698613. (source)

8 – Frost G, Sleeth ML, Sahuri-Arisoylu M, Lizarbe B, Cerdan S, Brody L, Anastasovska J, Ghourab S, Hankir M, Zhang S, Carling D, Swann JR, Gibson G, Viardot A, Morrison D, Louise Thomas E, Bell JD. The short-chain fatty acid acetate reduces appetite via a central homeostatic mechanism. Nat Commun. 2014 Apr 29;5:3611. doi: 10.1038/ncomms4611. PMID: 24781306; PMCID: PMC4015327. (source)

9 – Kellow N.J., Coughlan M.T., Reid C.M. “Metabolic benefits of dietary prebiotics in human subjects: a systematic review of randomised controlled trials.” British Journal of Nutrition 2014 Apr 14;111(7):1147-61. (source)

10 – EFSA Panel on Dietetic Products, Nutrition and Allergens (2015) “Scientific Opinion on the substantiation of a health claim related to “native chicory inulin” and maintenance of normal defecation by increasing stool frequency pursuant to Article 13.5 of Regulation (EC) No 1924/20061.” EFSA Journal 13 (1) 3951. (source)

11 – Gershon M.D. “5-Hydroxytryptamine (serotonin) in the gastrointestinal tract.” Current Opinion in Endocrinology, Diabetes & Obesity. 2013 Feb; 20(1):14-21. (source)

12 – Cummings J.H., Christie S., Cole T.J. “A study of FructoOligoSaccharides in the prevention of travelers’ diarrhea.” Alimentary Pharmacology & Therapeutics. 2001 Aug;15(8):1139-45. (source)

13 – Hunter J.O., Tuffnell Q., Lee A.J. “Controlled Trial of Oligofructose in the Management of Irritable Bowel Syndrome” The Journal of Nutrition Volume 129, Issue 7, 1 July 1999, Pages 1451S–1453S (source)

14 – Olesen M., Gudmand-Hoyer E. “Efficacy, safety, and tolerability of fructooligosaccharides in the treatment of irritable bowel syndrome.” American Journal of Clinical Nutrition 2000 Dec;72(6):1570-5. (source)