If you are unsure about what prebiotics really are, don’t worry. You are not the only one. In fact, over half of all people do not know what prebiotics are and what role they play in the gut. Those that do claim to know what prebiotics are often confuse them with probiotics.
Let’s set the record straight. Prebiotics are dietary fibers that the digestive tract can’t break down. Despite their lack of digestibility, this indigestible fiber improves gut health by increasing the number of gut-friendly bacteria in the intestines called “probiotics.” Their job is to nourish the probiotic bacteria that live in your gut, so they multiply and increase in number.
So, prebiotics are “food” for probiotics and give them a better chance of survival. Prebiotics feed the good bacteria in the gut and help them multiply. You can get probiotic bacteria directly from fermented foods, like yogurt, fermented vegetables, pickles, miso, tempeh, kimchi, and kefir. But prebiotic fiber comes only from plant-based foods. Ideally, you should get both in your diet to maximize gut health.
Not everyone eats enough plant-based foods to get prebiotics. Plus, not all plant-based foods contain prebiotics. Those who shy away from plants as a food source may take a commercial prebiotic supplement for more prebiotic fiber. However, it’s not clear whether the benefits are the same. It’s best to get prebiotics naturally from food sources, but prebiotic supplements are available. Some things to consider when buying a prebiotic supplement:
- Is the brand reputable?
- How much prebiotic fiber is in the product?
- Cost of the product?
- What is the recommended dosage?
- Does it contain other added ingredients such as colorants, sweeteners, and binders?
- Is it suitable for my condition/ I want to use it for?
Benefits of Taking Prebiotics
The biggest benefit of getting more prebiotics through diet or supplement is to support the friendly gut bacteria that live in your large intestines. It’s not clear that taking prebiotics lowers the risk of specific health problems, but a more diverse gut microbiome is associated with better health and weight control, based on some research.
One study found eating a diet high in prebiotics may lower the risk of colorectal cancer, possibly by reducing inflammation. There’s also some evidence that prebiotics boost the absorption of some minerals, such as calcium.
Prebiotic Sources
So where do you get prebiotics? Prebiotics are plant-based foods, but some plants don’t have large quantities of prebiotic fiber. Some examples of prebiotic-rich food include:
- Onions
- Leeks
- Garlic
- Soybeans
- Chicory root
- Bananas
- Jerusalem artichokes
- Asparagus
These foods contain fermentable fiber that bacteria break down through fermentation. When you consume these foods, bacteria in the gut ferment these fibers into short-chain fatty acids which has a beneficial effect on the lining of the colon.
Studies suggest that short-chain fatty acids, such as butyric acid and propionic acid, have an anti-inflammatory effect on the lining of the colon and may be beneficial for some inflammatory diseases of the intestines such as inflammatory bowel diseases, although evidence is conflicting and needs more research.
Risks of Prebiotics
If you take a prebiotic supplement, do your research. As with any dietary supplement, it’s best to talk to your doctor before starting a prebiotic regimen. Keep in mind that the FDA does not regulate prebiotics, so you won’t know for sure if the supplement contains sufficient quantities of prebiotic fiber or whether it’s free of contaminants. Do your research and buy from a reputable company.
Even if you get your prebiotic from food sources, there are some things you should know. Prebiotics can cause minor gastrointestinal issues like gas, bloating, and stomach pain in some people who are sensitive. These side effects are most common when you first boost the prebiotic content of your diet or when you start taking a prebiotic supplement. Your gut gradually adapts to a higher fiber diet if you increase it slowly.
To reduce the risk of gas and bloating, eat prebiotic-rich foods in small amounts throughout the day. If you have abdominal pain, gas, or bloating after enjoying a meal made with prebiotic foods, try reducing the quantity of insoluble fiber in your diet or eating them in a smaller quantity. Some studies show that prebiotics improve symptoms of irritable bowel syndrome while others show that it can worsen them. So, start slowly and proceed with caution if you have irritable bowel.
The Bottom Line
There’s still much more to learn about the gut microbiome and what the ideal composition of probiotic bacteria in the gut is. It appears that a diversity of gut bacteria is better than a few isolated strains. One of the benefits of getting more prebiotics is they increase intestinal microbial diversity in your gut. Based on current evidence, that’s healthier for health and weight control.
One of the best ways to add more prebiotics to your diet is to add more plant-based foods to your plate and choose some foods from the list of prebiotic-rich foods. You’ll also get the benefits of the vitamins, minerals, and other phytonutrients in plant-based foods. Supplements don’t always contain what’s listed on the label in the amounts stated.
References:
- “Probiotics and Prebiotics: What’s the Difference?.” 09 Sept. 2020, healthline.com/nutrition/probiotics-and-prebiotics.
- “Prebiotics vs. Probiotics: What’s the Difference? – Health ….” 25 Mar. 2020, https://health.clevelandclinic.org/prebiotics-vs-probiotics-whats-the-difference/.
- “Probiotics: What You Need To Know | NCCIH.” nccih.nih.gov/health/probiotics-what-you-need-to-know.
- “Prebiotics, probiotics and your health – Mayo Clinic.” 27 Feb. 2021,.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058.
- McLoughlin RF, Berthon BS, Jensen ME, Baines KJ, Wood LG. Short-chain fatty acids, prebiotics, synbiotics, and systemic inflammation: a systematic review and meta-analysis. Am J Clin Nutr. 2017 Sep 1;106(3):930-945. doi: 10.3945/ajcn.117.156265. PMID: 28793992.
- Davani-Davari D, Negahdaripour M, Karimzadeh I, et al. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019;8(3):92. Published 2019 Mar 9. doi:10.3390/foods8030092.
- Kaur AP, Bhardwaj S, Dhanjal DS, et al. Plant Prebiotics and Their Role in the Amelioration of Diseases. Biomolecules. 2021;11(3):440. Published 2021 Mar 16. doi:10.3390/biom11030440.
- Markowiak-Kopeć P, Śliżewska K. The Effect of Probiotics on the Production of Short-Chain Fatty Acids by Human Intestinal Microbiome. Nutrients. 2020;12(4):1107. Published 2020 Apr 16. doi:10.3390/nu12041107
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