All about prebiotics
Billions of micro-organisms live in the gut, together forming the gut microbiome. Some dietary fibres are fermented in the gut by intestinal bacteria, which helps support a healthy gut microbiome. Prebiotics are dietary fibres that can be fermented by gut bacteria. In this blog, you’ll read everything about prebiotics: what they are, what foods contain them, and how to use them optimally!
What are prebiotics?
Prebiotics are a type of dietary fibre that can be used in the gut by certain micro-organisms. They play a role in the composition of the gut microbiome, and prebiotic fibres are part of the broader group of dietary fibres that support your gut. Unlike probiotics, which consist of live bacteria, prebiotics are indigestible fibres that can be fermented by bacteria in the large intestine.
Although they are often overlooked, prebiotic fibres are part of the dietary fibres that are broken down and fermented in the large intestine. They help beneficial gut bacteria multiply and thrive. This contributes to the composition of the gut microbiome, which in turn is important for good nutrient absorption.
Who are prebiotics for?
Prebiotic fibres are beneficial for almost everyone, but especially for people who want to include more fibre in their diet. Scientific research is also exploring the relationship between the gut microbiome and the brain, also known as the gut–brain axis.
What foods contain prebiotics?
Prebiotic fibres occur naturally in a range of foods, such as:
- Vegetables: leeks, garlic, onions, asparagus and artichokes
- Fruit: bananas, apples and berries
- Legumes: lentils, chickpeas and beans
- Wholegrains: oats, barley and rye
- Nuts and seeds: almonds and linseed
By including these foods in your daily menu, you help ensure your body gets enough prebiotic fibres.
How do you use prebiotic fibres?
You can get prebiotics through your diet or via supplements. If you choose natural sources, make sure you eat a variety of fibre-rich foods every day. If you use a supplement, opt for prebiotic fibres with proven effectiveness, such as inulin or galacto-oligosaccharides (GOS).
Prebiotic fibres can be easily added to your daily diet. For example:
- Add a banana to your breakfast cereal or yoghurt
- Include garlic and onion in your meals
- Choose wholegrain products instead of refined options
- Add legumes to soups, salads and stews
- Eat nuts and seeds as a snack or add them to smoothies
How much prebiotic fibre per day?
The recommended amount of prebiotic fibre has not been established precisely, but the total recommended fibre intake is clear: 25 grams per day for women and 30 grams per day for men. If you supplement your diet with prebiotic fibres, it’s a good idea to look at your total fibre intake. How much fibre you need depends on your personal needs and gut sensitivity. Start with a lower dose and build up slowly to minimise any digestive complaints, such as wind.
Prebiotics and probiotics: what’s the difference?
Although prebiotics and probiotics are often mentioned in the same breath, they are two different things:
- Prebiotics: dietary fibres that are fermented in the large intestine.
- Probiotics: live micro-organisms (such as Lactobacillus and Bifidobacterium) that are found in a healthy gut microbiome. Want to know more? Read all about probiotics here.
You can also combine prebiotic fibres and probiotics; this is called synbiotics. Want to know more? Read more here about the difference between prebiotics and probiotics.
Good to know
Prebiotics are dietary fibres that can be fermented by gut bacteria. Whether you get them from natural sources or supplements, it’s important to listen to your body and find a balance that suits your needs.
Sources
- Gibson, G.R., & Roberfroid, M.B. (1995). Dietary modulation of the human colonic microbiota: introducing the concept of prebiotics. The Journal of Nutrition, 125(6), 1401-1412.
- Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
- Valcheva, R., & Dieleman, L.A. (2016). Prebiotics: Definition and use. Canadian Journal of Gastroenterology and Hepatology, 2016, 1-7.
- Roberfroid, M. (2007). Prebiotics: The concept revisited. The Journal of Nutrition, 137(3), 830S-837S.
- Bindels, L.B., Delzenne, N.M., Cani, P.D., & Walter, J. (2015). Towards a more comprehensive concept for prebiotics. Nature Reviews Gastroenterology & Hepatology, 12(5), 303-310.
- Swanson, K.S., Gibson, G.R., Hutkins, R., Reimer, R.A., Reid, G., Verbeke, K., & Scott, K. (2020). The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology, 17(11), 687-699
