FAQ: Prebiotics

We’ve all heard of probiotics, but how about prebiotics? You may have seen them advertised or passed them by on a health food store shelf. And since you’re always intrigued by new health products, you wonder, “A) what on Earth is a prebiotic, B) is this a fad, and C) can I eat it in the form of frozen yogurt?”.

All very important questions. Especially regarding frozen yogurt. So where to start? If you’re on a digestive health journey, it’s crucial to understand what you eat and how it impacts your gut microbiome. So, if you’re curious about how prebiotics fit into the healthy eating picture, this post is for you!

Q: What are prebiotics?

A: Prebiotics feed the beneficial bacteria in your colon (like those that found in probiotics). Prebiotics are compounds like cellulose, inulin, resistant starch, and lignans. Which may not sound appetizing to you, but they’re basically the equivalent of a big juicy cheeseburger for the Mr. and Mrs. Lactobacillus residing in your colon!

A few more facts about prebiotics:

– Your body CAN’T digest or absorb prebiotics, which is exactly why they’re the perfect food for your gut bacteria. The last thing you want is competition at mealtimes!

– Some foods that contain prebiotics are:

• leeks
• asparagus
• chicory
• Jerusalem artichokes
• garlic
• onions
• wheat
• oats
• soybeans
• psyllium
• corn

– The way your gut responds to prebiotics is individual, depending on the quantity and types of bacteria that make up your microbiome.

Q: Are prebiotics necessary?

A: YES. The more prebiotics your gut bacteria have to feed on, the healthier and stronger your gut microbiota (or, total population of bacteria) becomes. And a healthier gut means a healthier you! Research has shown that prebiotics, from food or supplements, have a range of benefits:

• Reduce inflammation
• Improve your gut’s immune system
• Protect against colon cancer and heart disease
• Increase absorption of some minerals
• Increase satiety after meals, therefore helping with weight loss

Q: Do I need to take a prebiotic supplement?

A: Probably not. If you’re eating a variety of fruits, vegetables, and grains, you’re likely already getting plenty of prebiotics.

(By the way, if you’re looking for a prebiotic-rich snack, try these Whole Wheat Apple Streusel muffins, packed with whole oat + wheat goodness.)

Oftentimes foods advertised as “high fiber”, such as store-bought snacks or protein bars, get their extra fiber from added prebiotics like inulin or chicory root. Check out that ingredients list because you’re probably already eating more prebiotics than you realized!

If you eat TOO many prebiotics, or if your gut is very sensitive to prebiotics (such as with IBS) you’ll likely feel gassy, bloated, and uncomfortable. This is because your gut bacteria are going to town, which creates a few too many fermentation byproducts for you to handle. Keep an eye out for these symptoms to help you determine which prebiotic foods you tolerate best and in what quantities.

Q: Help! I have IBS and my stomach does NOT do well with prebiotic foods. What should I do?

A: The short answer is: we don’t know, there’s still lots of research to be done on this topic.

The long answer is: we do know that restricting prebiotics (such as with the low-FODMAP diet) helps relieve symptoms for a lot of IBS sufferers. But, researchers are’t sure about the long-term effects of depriving your gut bacteria of their major food source. Until science catches up with our questions, do your best to incorporate whatever prebiotic foods you can tolerate in whichever quantities you can tolerate! It might also help to think about other gut health factors that are easier to control, such as exercising, reducing stress, and getting a good night’s sleep.

 

References

• Bonnema, et al. Gastrointestinal tolerance of chicory inulin products. J Acad Nutr Diet. 2010; 110(6): 865-868. Access here.
• Chung, et al. Modulation of the human gut microbiota by dietary fibres occurs at the species level. BMC Biol. 2016; 14: 3. Access here.
• Simpson, et al. Review article: dietary fibre-microbiota interactions. Aliment Pharmacol Ther. 2015; 42(2): 158-179. Access here.
• Slavin, J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013; 5(4): 1417-1435. Access here.