Prebiotics for gut health: benefits and different types
Prebiotics can help support gut health in a number of ways. They are not to be confused with probiotics, but both are interrelated in their different roles in supporting a healthy gut.
Below we’ll talk about what prebiotics are, their benefits and different types.
What are prebiotics?
Prebiotics are indigestible fibre (typically carbohydrates) that the beneficial bacteria in your large intestine use as food. This provides sustenance for these microbes and allows them to multiply. The process also produces by-products called postbiotics (such as short chain fatty acids) which are beneficial to our health.
While supplements can make it easy to get prebiotics in your system, it’s perfectly possible to get all your prebiotic needs from eating the right whole foods and especially prebiotic vegetables, which we will discuss below.
But first let’s talk about some of the benefits of prebiotics.
Health benefits of prebiotics
Prebiotics support overall gut health and balance by promoting the growth of beneficial bacteria and thereby inhibiting the presence of harmful bacteria through competitive exclusion.
Below are some of the overall health benefits which having a healthy and in-balance gut can bring.
Optimal digestion
A healthy gut helps with efficient digestion, breaking down food into its basic components - amino acids, fatty acids and simple sugars - that can be readily absorbed through the intestinal walls.
Synthesis of vitamins
Certain healthy gut bacteria synthesise essential vitamins, such as vitamin K and some B vitamins, which are then absorbed into our system.
A healthy immune system
A healthy gut supports immunity by regulating immune responses and by maintaining a healthy gut barrier which prevents harmful substances from entering the bloodstream. Beneficial gut bacteria also produce short-chain fatty acids and essential vitamins that reduce inflammation and enhance the function of immune cells.
A healthy gut also enhances the absorption of minerals like zinc and iron which are essential for proper immune function.
Weight management
Prebiotics can help manage weight by promoting satiety and reducing appetite.
Bowel regularity
Prebiotic fibres help reduce the risk of constipation and helps the stool pass through our gut at a healthy pace.
Lowered risk of colorectal cancer
A diet rich in fibre can reduce the risk of colorectal cancer.
Better mental health
The gut-brain axis is the strong nervous system connection between the gut and the brain. Prebiotics may have a beneficial effect on mental health by influencing gut bacteria, which in turn can affect brain function and mood.
Support for bone health
Bone density relies on the absorption of key minerals such as calcium, phosphorus and magnesium. A healthy functioning gut improves digestion of these minerals.
Skin health
The condition of our skin is often a reflection of our inner health. Prebiotics may improve skin health by influencing the gut-skin axis, potentially leading to clearer and healthier skin.
Reduced risk for heart disease
A healthy gut can help reduce heart disease risk by moderating cholesterol levels.
Different types of prebiotics
Below we’ll talk through various types of prebiotics for gut health, including a range of supplements, whole foods and resistant starches.
Inulin
Inulin is popular prebiotic and is found in various plants but is primarily extracted from chicory root for supplement use. It comes in a fine, sweet powder like sugar and can be easily added to hot drinks, smoothies, cereal etc. It’s a great way to easily sneak fibre into your diet - you’ll barely notice it!
Fructooligosaccharides (FOS)
These short-chain fructose molecules are naturally present in a range of fruits, vegetables, and grains. FOS is similar to inulin (and the term is often used interchangeably on supplement products) however there is a difference in how the sugar molecule is structured.
Galactooligosaccharides (GOS)
Galactooligosaccharides are synthesised from lactose and mimic the properties of prebiotics found in human milk. They have been shown to be particularly effective in increasing populations of bifidobacteria in the intestine.
Xylooligosaccharides (XOS)
Xylooligosaccharides are a type of wood sugar that acts as a prebiotic. XOS is also useful in boosting bifidobacteria levels.
Product recommendation
Cura Nutrition makes a blend of three different prebiotic fibres (FOS, GOS and XOS) to give your microbes a variety of fibre to feast on. As different prebiotics stimulate the growth of different strains on bacteria, this type of prebiotic will best foster a diverse microbiome.
Polydextrose
This synthetic polymer of glucose is used as a prebiotic and can help maintain a healthy gut microbiome while improving bowel function. Polydextrose is particularly beneficial in diets lacking in other sources of fibre.
Isomaltooligosaccharides (IMO)
IMOs are found in fermented foods and honey, but they are also produced commercially for use in food products and supplements.
Acacia gum
Harvested from the Acacia tree, acacia gum is rich in soluble dietary fibre.
Whole foods
Beyond supplements, you can find prebiotics in whole foods. Consuming a healthy and diverse diet rich in fruits, vegetables, nuts, seeds and whole grains can provide you with a variety of prebiotic types naturally. In particular, prebiotic vegetables such as garlic, onions, leeks, asparagus, Jerusalem artichokes, radishes, beets and parsnips have the best prebiotic quality.
Read more about the best foods for gut health.
Resistant starch
Digestion-resistant starches pass through our stomach and small intestine largely undigested. This means that the starch is still available as nourishment for our microbes when it reaches the large intestine, where our gut bacteria predominantly live.
Sources of resistant starch include green bananas, and cooked then cooled starchy foods like potatoes, pasta and rice. This cooking and cooling process makes the starches in these foods more complex, and thus indigestible to us - but great for our microbes!
