Prebiotics: What They Are and Where to Find Them
The human gut, a thriving ecosystem hosting trillions of microorganisms, holds the key to our overall well-being. In recent years, prebiotics and probiotics have taken the spotlight for their acknowledged health benefits. Yet, understanding the distinction between the two remains elusive for many. In this article, I'll unravel the mysteries of prebiotics—what they are, their vital role in health and the foods that harbour these nutritional wonders. Stay tuned for my next article delving into probiotics by subscribing to my newsletter.
What are prebiotics?
The latest official definition characterises prebiotics as "a substrate that is selectively utilised by host microorganisms conferring a health benefit" [1]. Essentially, prebiotics are a group of nutrients that act as food for the beneficial microorganisms inhabiting the gut of both humans and animals, thereby enhancing host health.
There are many types of prebiotics. The majority of them are a subset of carbohydrate groups and are mostly oligosaccharides (i.e., containing two or more simple sugar molecules) [2].
Benefits of prebiotics
The spectrum of health benefits can span from weight management to quelling inflammation and easing chronic symptoms [2]. Here are just a few most commonly researched benefits:
Gut health: By nourishing beneficial bacteria, prebiotics contribute to a balanced and healthy gut microbiome.
Digestive regularity: Prebiotics can help regulate bowel movements and prevent constipation.
Improved nutrient absorption: A healthy gut microbiome, supported by prebiotics, enhances the absorption of nutrients from the food we consume.
Immune support: The gut plays a significant role in immune function, and a well-nourished microbiome contributes to overall immune health.
Mood and mental health: Emerging research suggests a link between gut health and mental well-being. Prebiotics may influence mood by supporting the gut-brain axis.
Food sources of prebiotics
Prebiotics are predominantly found in plant foods (with a few exceptions, such as raw honey). Elevating your general intake of vegetables is an effective strategy to boost prebiotics. Here are a few examples of foods especially high in prebiotics:
Chicory root: Often used as a coffee substitute, chicory root is a potent source of inulin.
Jerusalem artichokes: Tasty and versatile, these are high in inulin.
Garlic: Rich in inulin and fructooligosaccharides (FOS).
Onions and leeks: Abundant in inulin and FOS.
Unripe bananas: High in resistant starch.
Asparagus: High in inulin.
Apples (especially cooked): Particularly rich in pectin.
Oats: High in beta-glucans.
Chickpeas: Rich in galactooligosaccharides (GOS).
Prebiotics and gluten-gree diets
A significant portion of prebiotics in the typical Western diet comes from whole-grain wheat [3]. Therefore, individuals adopting a gluten-free diet may inadvertently eliminate a substantial source of prebiotics, as gluten-free products often lack these essential nutrients (and much more!). This can pose additional health risks, emphasising the importance of ensuring an adequate intake of prebiotics when going gluten-free.
A word of caution
While prebiotics offer numerous health benefits, individuals accustomed to a long-term Western diet may experience digestive discomfort when introducing more prebiotic foods into their diet due to a disrupted balance of gut microorganisms, known as dysbiosis, which is very common. It is crucial to introduce prebiotics gradually and monitor for symptoms such as bloating and gas. Experimenting with different prebiotic foods is recommended, as they nourish different microorganisms, increasing variety, which is essential for a healthy gut. Patience and consistency are key; pay attention to your body's signals and adapt accordingly.
In conclusion, embracing the power of prebiotics is a journey toward nurturing not just your gut but your overall well-being. With patience, mindful adaptation and a diverse approach to incorporating prebiotic-rich foods, you can strike a harmonious balance within your gut ecosystem.
About the author: My name is Yelena Whitelock and I am a qualified Nutritional Therapist and Certified Gluten-Free Practitioner helping people with autoimmune conditions, such as coeliac disease, multiple sclerosis, lupus, inflammatory bowel disease (Crohn’s or ulcerative colitis), Hashimoto’s thyroiditis, psoriasis, rheumatoid arthritis, and unexplained chronic symptoms, such as fatigue, frequent headaches or migraines, brain fog, persistent body aches, gut disturbances, anxiety, depression, skin irritations, regain their health so that they can live a life free from symptoms and pain.
If you feel that you could benefit from a personalised nutrition and lifestyle approach, visit my Services page or book your free 30-minute Exploratory Chat to discuss your health concerns, your health goals and how we can work together to achieve the wellness outcomes you seek.
References:
[1] Gibson G, Hutkins R, Sanders M, et al. (2017). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat Rev Gastroenterol Hepatol 14, 491–502.
[2] Davani-Davari D, Negahdaripour M, Karimzadeh I, et al. (2019). Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods, Mar 9; 8(3):92.
[3] Lerner A, O’Bryan T and Matthias T (2019). Navigating the Gluten-Free Boom: The Dark Side of Gluten Free Diet. Front. Pediatr. 7:414.