What Is Prebiotic Fiber?
Although the term “prebiotic” is relatively new, having been coined in 1995, prebiotics themselves have been around for much longer. Prebiotics are a type of indigestible fiber found in certain fruits, vegetables, and starches. They serve as a food source for the beneficial bacteria in your gut. It’s important to understand that while all prebiotics are fibers, not all fibers qualify as prebiotics. For a fiber to be considered prebiotic, it must meet specific criteria:
1. It resists digestion and absorption in the upper gastrointestinal tract.
2. It is fermented by the intestinal microflora.
3. It selectively stimulates the growth or activity of beneficial intestinal bacteria.
You Can’t Have Probiotics Without Prebiotics
Prebiotics and probiotics share a symbiotic relationship. Prebiotic fiber is the primary food source for probiotics, and without it, probiotics cannot thrive. When you consume a probiotic supplement or food containing prebiotic fiber, both end up in your gut. There, probiotics feed on the fibers, allowing the beneficial bacteria to flourish in your gut microbiome. Without prebiotic fiber, probiotics are less likely to thrive.
The Health Benefits of Prebiotics
Although the scientific understanding of prebiotics is still developing, research has revealed several promising health benefits. Here are some key findings:
Encourages Gut Health and Immunity
Prebiotics and probiotics together support digestive health. Prebiotic fiber is essential for maintaining a healthy, balanced gut. Consuming both prebiotics and probiotics can bolster your immune system and reduce the risk of undesirable gut conditions.
Promotes Bone Health
Prebiotic fiber aids in the absorption of minerals like magnesium and calcium, which are crucial for bone health. This can be particularly beneficial for menopausal women.
Promotes Fat Metabolism
Prebiotics positively impact lipid metabolism, helping your body burn fat more efficiently.
Helps Control Appetite and Weight Management
Studies published in the British Journal of Medicine and the American Journal of Clinical Nutrition indicate that prebiotics can help control appetite by increasing satiety hormones, making you feel fuller for longer.
Regulates Insulin Sensitivity
Research published in The Journal of Nutrition found that consuming 15 to 30 grams of resistant starch (a type of prebiotic fiber) daily reduced insulin resistance in obese and overweight men.
Sharpens Brain Function
Prebiotics are considered a type of “psychobiotic,” meaning they positively impact mental wellness through the gut-brain axis. They benefit gut bacteria that are good for the brain, providing positive mental health effects.
Brightens Mental and Emotional Health
In addition to their mental health benefits, prebiotic fibers support normal mental and emotional health and help manage stress.
Promotes Restful Sleep
Regular consumption of prebiotics can enhance both REM and non-REM sleep, especially after stressful events.
What Are the Different Types of Prebiotics?
Prebiotics can be found in both food and supplement forms. Common examples of prebiotic fiber in supplements and food include:
Acacia gum, Inulin, Lactulose, Lafinose, Oligosaccharides (such as Fructooligosaccharides (FOS), Oligofructose (OF), Galactooligosaccharides (GOS), Transgalactooligosaccharides (TOS)), Polydextrose, Psyllium, Resistant starch (RS), Wheat dextrin.
While there is some debate over which prebiotics are the most effective, it is clear that consuming any prebiotics along with probiotics or cultured foods is beneficial.
What Is a Prebiotic Supplement?
In the past, prehistoric hunter-gatherers consumed many prebiotic-rich foods. If you don’t include enough prebiotic-rich foods in your diet, supplements can help fill the gap. Prebiotics are available as stand-alone supplements or combined with probiotics to enhance their effectiveness. A supplement containing both is called a synbiotic. Depending on your goals, you may choose a combination product or a pure prebiotic. While a probiotic should be taken with a prebiotic (either as a supplement or food) to be effective, a prebiotic can provide stand-alone health benefits.
The Best Prebiotic Foods That Everyone Should Eat
Since prebiotics are relatively new in the health and science fields, there is some debate over which foods qualify as “prebiotic foods.” Some health professionals and scientists believe that any fiber-containing food could have prebiotic benefits. While that may be true, we’ll focus on the currently known best prebiotic foods:
Asparagus (consumed in its whole, fibrous state), Bananas (offer a good serving of resistant starch when slightly unripe), Chicory root (rich in inulin and a popular choice among probiotic manufacturers, also a delicious coffee substitute), Garlic (excellent for supporting the immune system and gut health), Jerusalem artichoke (also known as “sunchokes,” these potato-like tubers have a delicate flavor and are rich in prebiotic fiber), Leeks (prized for their health properties and prebiotic value), Onions (another immune system and gut-health champion), Potato starch (prevalent in natural food stores for its value as a resistant starch), Whole grain corn (choose organic, non-GMO, sprouted corn products), Whole grains (preferably gluten-free, such as oats).
It’s also worth noting that prebiotics are abundant in breast milk, helping babies build good gut bacteria and protecting them from infections.
How Many Prebiotic Foods Should You Consume Daily?
Your natural health care professional can help you determine the best diet plan based on your current health and goals. Based on my experience and current research, I recommend consuming at least one or two prebiotic-rich foods daily to maintain good gut health. This should be in addition to a diet already rich in fruits and vegetables. An easy solution is to eat soups with onions and garlic, substitute Jerusalem artichokes for potatoes, and blend bananas or resistant starch (like potato starch) into your smoothies. Don’t forget to ensure your probiotic supplement contains prebiotic fiber.
Points to Remember
To recap, prebiotics are the primary food source for probiotics and are just as important, if not more so. Probiotics cannot flourish in your gut without prebiotics. Prebiotic supplements can be taken as stand-alone products or combined with a probiotic like Global Healing’s Ultimate Probiotic. This product combines 25 different probiotics with the right amount of prebiotics to support your gut health, eliminating the need for separate supplements or adding specific foods to your diet.