All About Prebiotics

What are Prebiotics?

Prebiotics are a type of dietary fibre that feed the good bacteria in your gut. They help promote a healthy gut flora, thus supporting your digestion and overall health. Unlike probiotics, which consist of live bacteria, prebiotics are indigestible fibres that serve as fuel for these bacteria.

Although often overlooked, prebiotics play a crucial role in digestion. They ensure that the good bacteria in the gut can multiply and thrive. This contributes to a balanced gut flora, which is important for the proper absorption of nutrients and a strong immune system. 

Who Can Benefit from Prebiotics?

Prebiotics are beneficial for almost everyone, but especially for those who: 

• Want to support their digestion
• Wish to increase fibre intake in their diet
• Aim to strengthen their immune system
• Want to regulate their bowel movements
• Are prone to digestive issues such as bloating, flatulence, or constipation 

As prebiotics stimulate the growth of good bacteria, they can also have a positive effect on mental health. Increasing research is being conducted on the gut-brain axis, where a healthy gut flora is linked to reduced stress and a better mood. 

Where Can You Find Prebiotics?

Prebiotics naturally occur in various foods, such as: 

• Vegetables: leeks, garlic, onions, asparagus, and artichokes
• Fruits: bananas, apples, and berries
• Legumes: lentils, chickpeas, and beans
• Whole grains: oats, barley, and rye
• Nuts and seeds: almonds and flaxseed 

By incorporating these foods into your daily diet, you ensure your body gets enough prebiotics. This not only benefits your gut health but can also contribute to stable blood sugar levels and a healthier weight. 

What Do Prebiotic Fibres Do and What Are They Good For? 

Prebiotic fibres offer various health benefits, including: 

• Improving digestion: prebiotic fibres aid in regular bowel movements and reduce issues such as constipation and bloating.
• Supporting gut flora: prebiotic fibres stimulate the growth of good bacteria in your gut, contributing to a healthy gut balance.
• Boosting the immune system: Prebiotic fibres promote the growth of beneficial gut bacteria, ensuring a healthy gut flora. A healthy gut flora is crucial for the normal functioning of the immune system.
• Enhancing nutrient absorption: they improve the absorption of minerals like calcium and magnesium.
• Research also suggests that prebiotics can contribute to better mental health. The gut is directly connected to the brain via the gut-brain axis, and a healthy gut flora can contribute to a more stable mood and reduced stress. 

How to Use Prebiotics?

You can obtain prebiotics through your diet or supplements. Opting for natural sources? Ensure you consume a variety of fibre-rich foods daily. If using a supplement, choose one with proven effective prebiotic fibres like inulin or galacto-oligosaccharides (GOS). 

Prebiotics can easily be added to your daily diet. Consider: 

• Adding a banana to your cereal or yoghurt
• Incorporating garlic and onion into your meals
• Choosing whole grain products over refined versions
• Adding legumes to soups, salads, and stews
• Snacking on nuts and seeds or adding them to smoothies 

How Much Prebiotics Per Day?

The recommended amount of prebiotics isn't precisely established, but the total fibre intake is clear: 25 grams per day for women and 30 grams for men. When supplementing your diet with a prebiotic or fibre supplement, consider the total fibre intake. Your fibre needs depend on personal requirements and gut sensitivity. Start with a lower dose and gradually increase it to minimise potential digestive issues, such as flatulence. 

Prebiotics and Probiotics: What Is the Difference?

While prebiotics and probiotics are often mentioned together, they are two distinct things: 

• Prebiotics: dietary fibres that serve as food for good bacteria in the gut.
• Probiotics: live microorganisms (such as Lactobacillus and Bifidobacterium) found in a healthy gut microbiome. Want to know more? Read all about probiotics here.

By combining prebiotics and probiotics (also known as synbiotics), you can achieve an even better effect for your gut. Want to learn more? Read further about the difference between pre-and probiotics.

Good to Know

Prebiotics play an essential role in supporting your gut health and overall well-being. By incorporating them into your daily diet, you ensure a balanced gut flora, better digestion, and a stronger immune system. Whether you obtain them from natural sources or supplements, it's important to listen to your body and find a balance that suits your needs. By smartly combining prebiotics and probiotics, you give your gut the best support for a healthy future! 

Sources 

1. 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.
2. Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
3. Valcheva, R., & Dieleman, L.A. (2016). Prebiotics: Definition and use. Canadian Journal of Gastroenterology and Hepatology, 2016, 1-7.
4. Roberfroid, M. (2007). Prebiotics: The concept revisited. The Journal of Nutrition, 137(3), 830S-837S.
5. 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.
6. 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