Beyond Probiotics: Why Prebiotics are Essential for Gut Health

The number of sodas and beverages on grocery store shelves that advertise being prebiotic has grown tremendously in the last few years, but what are prebiotics? You might be more familiar with probiotics, the beneficial bacteria that populate our gut. They have been the center of attention in the last decade for those looking to make healthy decisions. But what about the food that keeps those good bacteria thriving? That's where prebiotics come in. In concept, they are like a fertilizer for your gut's microbiome, nourishing the existing beneficial microbes and helping them flourish.

Prebiotics are non-digestible food ingredients, primarily a type of fiber, that pass through our digestive system and reach the colon. While all prebiotics are fiber, not all fiber is considered prebiotic. Unlike probiotics, which introduce new bacteria, prebiotics work by feeding the bacteria already present in your gut. They are fermentable in the gut and the resulting byproducts are short-chain fatty acids (FCA’s) which are essential for the body. This selective feeding promotes the growth and activity of these beneficial bacteria, creating a ripple effect of positive impacts throughout your body.

So, what exactly do prebiotics do for you? The benefits are not limited to the gut:

• Improved Digestion: A healthy gut microbiome, supported by prebiotics, contributes significantly to regular bowel movements and can alleviate issues like constipation or bloating. The FCAs produced by the fermentation of prebiotics by gut bacteria have a positive effect on gut motility.
• Enhanced Nutrient Absorption: Prebiotics can improve the absorption of essential minerals, primarily calcium, but also magnesium and iron. Calcium absorption is essential for maintaining strong bones.
• Strengthened Immune System: A significant portion of our immune system resides in the gut. By nurturing beneficial bacteria, prebiotics play a vital role in bolstering our immune defenses. These beneficial bacteria help to crowd out harmful pathogens and support the production of immune-regulating compounds.
• Reduced Inflammation: Inflammation in the body is the foundation of numerous health problems. Prebiotics can help reduce inflammation in the gut and throughout the body by promoting a balanced gut microbiome. A healthy gut is less likely to become "leaky," preventing harmful substances from entering the bloodstream and triggering inflammation.
• Beyond the Gut: Emerging research suggests that prebiotics may also play a role in other aspects of health, including weight management, blood sugar control, and even mental wellbeing. The gut-brain axis, a complex communication network between the gut and the nervous system, is influenced by the gut microbiome, highlighting the potential impact of prebiotics on cognitive function and mood.

Incorporating prebiotics into your diet is relatively easy. They naturally exist in many common foods including bananas, berries, asparagus, sugar beet, garlic, chicory, onion, wheat, honey, banana, barley, oats, tomato, rye, soybean, milk, peas, beans, seaweeds, microalgae, and many others. Common advice is to consume prebiotics before consuming probiotics although most research suggests that the timing of consumption between the two is not extremely important. Consistency, quantity, and diversity seem to be more important for positive results.

While generally safe, it's advisable to introduce prebiotics gradually, as some individuals may experience gas or bloating initially. Prebiotics are typically found in foods that also have a type of carbohydrates known as FODMAPS. These types of sugars are poorly absorbed in the small intestine and may cause digestive issues. People with IBS may want to control their consumption of prebiotics as they are more likely to experience these less desirable side effects. Listen to your body and adjust your intake accordingly.

By prioritizing prebiotic-rich foods, you can cultivate a thriving inner ecosystem, reaping the numerous benefits for your overall health and well-being. Nourishing your gut bacteria is an investment in your long-term health, and prebiotics offer a simple yet powerful way to do just that.

Resources:
Davani-Davari, Dorna, et al. “Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications.” Foods (Basel, Switzerland), U.S. National Library of Medicine, 9 Mar. 2019, pmc.ncbi.nlm.nih.gov/articles/PMC6463098/#sec8-foods-08-00092.

Lisa Catanese, ELS. “Prebiotics: Understanding Their Role in Gut Health.” Harvard Health, 15 May 2024, www.health.harvard.edu/nutrition/prebiotics-understanding-their-role-in-gut-health.

You, Siyong, et al. “The Promotion Mechanism of Prebiotics for Probiotics: A Review.” Frontiers in Nutrition, U.S. National Library of Medicine, 5 Oct. 2022, pmc.ncbi.nlm.nih.gov/articles/PMC9581195/#s9.