All About Prebiotics
Your intestines are teeming with billions of bacteria that influence your health. But did you know you can nourish these bacteria with the right nutrients? Prebiotics are fibres that stimulate the growth of gut bacteria and thus play a role in digestion. In this blog, you'll learn everything about prebiotics: what they are, where they are found, and how to use them optimally!
What are Prebiotics?
Prebiotics are a type of dietary fibre that feed the bacteria in your gut. They help promote a healthy gut flora, thereby supporting your digestion and overall health. Unlike probiotics, which consist of live bacteria, prebiotics are indigestible fibres that serve as fuel for these bacteria.
Though often overlooked, prebiotic fibres play a crucial role in digestion. They ensure that the beneficial bacteria in the gut can multiply and thrive. This contributes to a balanced gut flora, which is important for the proper absorption of nutrients.
Who Can Benefit from Prebiotics?
Prebiotic fibres are beneficial for almost everyone, but especially for those who:
- Want to support their digestion
- Wish to increase fibre intake in their diet
- Want to regulate their bowel movements
- Are sensitive to digestive issues such as bloating, flatulence, or constipation
Because prebiotic fibres 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, linking a healthy gut flora to reduced stress and improved mood.
Where Can You Find Prebiotics?
Prebiotic fibres 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 grain products: oats, barley, and rye
- Nuts and seeds: almonds and flaxseeds
By incorporating these foods into your daily diet, you ensure your body receives enough prebiotic fibres. This is not only beneficial for 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 like constipation and bloating.
- Supporting gut flora: prebiotic fibres stimulate the growth of beneficial bacteria in your gut, contributing to a healthy gut balance.
- Enhancing nutrient absorption: they improve the absorption of minerals such as calcium and magnesium.
- Research also suggests that prebiotic fibres may 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 Prebiotic Fibres?
You can obtain prebiotics through your diet or supplements. Opting for natural sources? Ensure you eat a variety of fibre-rich foods daily. If using a supplement, choose proven effective prebiotic fibres like inulin or galacto-oligosaccharides (GOS).
Prebiotic fibres can easily be incorporated into 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 alternatives
- Adding legumes to soups, salads, and stews
- Eating nuts and seeds as snacks or adding them to smoothies
How Much Prebiotic Fibre Per Day?
The recommended amount of prebiotic fibres is not precisely defined, but the total amount of fibre is clear: 25 grams per day for women and 30 grams for men. When supplementing your diet with prebiotic fibres, it's wise to consider the total fibre intake. Your fibre needs depend on personal requirements and gut sensitivity. Start with a lower dose and gradually increase to minimise potential digestive issues such as flatulence.
Prebiotics and Probiotics: What's the Difference?
Although prebiotics and probiotics are often mentioned together, they are two different things:
- Prebiotics: dietary fibres that serve as food for beneficial 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 prebiotic fibres and probiotics (also known as synbiotics), you can achieve an even better effect for your gut. Want to know more? Read further about the difference between pre- and probiotics.
Good to Know
Prebiotic fibres play an essential role in supporting your gut health and overall well-being. 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 wisely combining prebiotic fibres and probiotics, you provide your gut with the best support for a healthy future!
Sources
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- 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
