By Dr. Rafiul Sameer Islam
Prebiotics play an important role in gut health. This lesser-known group of nutrients shouldn’t be confused with probiotics.
Like everything that you eat, prebiotics affect the bacteria in your gut. Research shows that consuming more prebiotics may help with common digestive issues. So are you eating enough?
This article will discuss what prebiotics are and how they differ from probiotics. We’ll highlight 8 foods that are high in prebiotics, as well as IBS-friendly options. Keep reading to learn more about prebiotics and how they may benefit your gut health.
What Are Prebiotics?
Prebiotics are non-digestible, fermentable food ingredients that positively influence the gut microbiome. Most prebiotics are types of carbohydrates such as fructan, indigestible polysaccharides, galacto-oligosaccharides (GOS), oligosaccharides, and fructo-oligosaccharides (FOS). Prebiotics also exist in the form of polyphenols.
Many plant-based foods like fruits and vegetables naturally contain prebiotics. Consuming a diet rich in prebiotics can improve the growth of healthy bacteria in the gut and result in potential benefits for human health.
Prebiotics Vs. Probiotics
Prebiotics and probiotics can both enhance your gut health. But they affect the gut in different ways. Prebiotics are natural plant fibers that feed the healthy bacteria in the gut. And probiotics are live strains of bacteria and yeast that live in the gut. You can supplement both prebiotics and probiotics into your diet through food.
Consuming prebiotics and probiotics together is known as synbiotics. This mixture can improve the survival of healthy bacteria in the gut. Prebiotics feed the live probiotic cultures and help them flourish. When gut bacteria break down prebiotics, they produce beneficial compounds known as postbiotics.
Remarkably, some studies suggest that prebiotics may reduce colon cancer risk and improve inflammatory bowel disease symptoms. Most prebiotics are dietary fibers, which can prevent constipation and increase the frequency of bowel movements.
Eating fermented foods that naturally contain probiotics may reduce ulcerative colitis and irritable bowel syndrome symptoms. Additionally, combining prebiotics and probiotics may reduce the intensity of bowel habits and abdominal bloating in people with irritable bowel syndrome (IBS).
Overall, research on prebiotics is promising but contains variable results. We need more research to fully understand the benefits of prebiotics on gut health.
Recommended Daily Amount of Prebiotics
There are no official guidelines for the recommended daily amount of prebiotics. Consuming at least 3 to 5 grams of prebiotics per day may lead to benefits for your gut health.
The recommended daily amount of fiber is 25 grams for women and 38 grams for men. Eating foods that contain prebiotics can help you reach your daily fiber intake. When adding more fiber to your diet, remember to do so gradually. Starting with small increases can prevent uncomfortable gas and bloating by allowing your gut to adapt.
8 Foods High in Prebiotics
Many plant-based foods are good sources of prebiotics. Adding the following foods to your diet may help boost your gut health:
1. Chicory root. Chicory is a root vegetable that is often ground up and added to tea or coffee. Chicory root provides a concentrated serving of the prebiotic inulin. Chicory root may reduce inflammation in the gut, which can lower your risk of inflammatory bowel disease.
2. Jerusalem artichokes. Artichokes also contain prebiotic inulin, which provides a healthy source of soluble fiber. Inulin absorbs water in the gut and can prevent constipation.
3. Onions. Onions are a type of allium vegetable. Onions and other allium vegetables such as garlic, leeks, and chives are rich sources of inulin and antioxidants. Incredibly, consuming allium vegetables may prevent the growth of colon cancer.
4. Asparagus. This green vegetable is an excellent source of nutrients and prebiotic inulin. Eating asparagus can reduce inflammatory bacteria in the gut and improve the growth of beneficial bacteria.
5. Oats. Consuming oats during meals can provide a powerful source of prebiotic fiber. The fiber in oats comes from beta-glucans, which helps you stay full. It can also stabilize your blood sugar and lower cholesterol.
6. Green tea. Drinking green tea can improve your intake of polyphenols and antioxidants. Green tea contains prebiotic flavanol. Flavanols can improve the gut microbiome and prevent cellular damage.
7. Barley. Barley is another grain that contains beta-glucans, a prebiotic fiber. The beta-glucans in barley enhance the immune system and prevents colon cancer cell growth. Adding foods to your diet that are high in beta-glucans may lower your risk of colon cancer.
8. Bananas. Bananas are a good source of prebiotic inulin. They are also a rich source of many vitamins and minerals that support digestive health.
IBS-Friendly Prebiotics
IBS is a functional gastrointestinal disease that can cause chronic abdominal pain, constipation, diarrhea, and bloating. People with IBS may experience worsening bloating and abdominal pain when increasing prebiotics. Consuming mild or moderate doses of prebiotics and avoiding high doses may reduce these symptoms.
High doses of prebiotics naturally occur in high-FODMAP foods. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Oligosaccharides are prebiotics that have beneficial effects on human health. But these sugars may trigger digestive symptoms in certain people.
People with IBS may better tolerate prebiotic foods that are low-FODMAP. This includes foods such as:
- Almonds
- Rice
- Quinoa
- Oats
- Eggplant
- Potatoes
- Tomatoes
- Cucumbers
- Zucchini
- Grapes
- Oranges
- Strawberries
- Blueberries
- Pineapple
People with IBS may need to limit their intake of high-FODMAP foods such as:
- Wheat products
- Ripe bananas
- Beans
- Artichoke
- Asparagus
- Onions
- Garlic
- Apples
- Cherries
- Pears
- Peaches
Prebiotic Foods Can Boost Your Gut Health
Consuming prebiotic foods is an easy and inexpensive way to increase your gut health. Eating a healthy and balanced diet rich in plant-based foods can improve the diversity of your gut microbiome. But you need to be consistent with your diet to reap the benefits.
The foods you eat have the most significant impact on your gut microbiome. Other factors such as exercise, stress management, and sleep also play an essential role in your gut health.
Adding prebiotics to your diet isn’t a quick fix for stomach issues, but it can help your gut microbiome function better. People with IBS may benefit from consuming prebiotic foods with lower sugar content to prevent stomach upset.
Your gut microbiome affects many aspects of your health. If it isn’t functioning properly, you can experience various health issues. If you want to restore your gut health, you can request an appointment online or call our office at (806) 696-4440.
Dr. Sameer Islam is a functional gastroenterologist in Lubbock and is a West Texas native growing up in Odessa, TX. He specializes in the comprehensive treatment of all digestive symptoms and conditions. To schedule an appointment, please contact Lubbock Gastroenterology (806-696-4440) located at 4505 82nd Street, Suite 5, Lubbock, TX 79424.
