Prebiotics

What are they and why do we need them?

Many of us have heard of the wonderful world of probiotics and their beneficial role in gut health. Although the hype around probiotics is undoubtedly well-deserved; the vital role of prebiotics in digestive health and function can be overlooked. Prebiotics are just as important (if not more so) than probiotics in microbiome optimisation and overall health. Put simply, prebiotics are the ‘food’ for our gut bacteria. They are carbohydrates that bypass digestion in the small intestine and are then fermented by many of the millions of different bacteria (including our probiotic bacteria) that reside in the large intestine. Some of the most well-known and beneficial bacteria that reside in the large intestine include Lactobacilli and Bifidobacterium. Prebiotics will assist in restoring or maintaining the balance and diversity of bacteria in our digestive system, leading to an improvement in nutrient absorption.

Research has shown that individuals with a low dietary intake of prebiotics have an increased risk of gastrointestinal complaints (diarrhoea/constipation, bloating, gas), poor immune function, impaired fat metabolism, nutrient malabsorption, bowel cancer, inflammatory bowel disease and cardiovascular disease. It is recommended to aim for around 4-8g of prebiotics daily for those without digestive issues, and 10-15g daily for individuals with digestive complaints. This can easily be achieved through dietary intake. However, an individual with an impaired digestive system may experience digestive discomfort with prebiotic-rich foods; In which case, we would opt to use a prebiotic supplement.

Prebiotic Foods

When increasing dietary prebiotic intake or when taking a prebiotic supplement, it is always recommended to start with small amounts. This allows time for your microbiome to adjust to the change and reduces the chance of any digestive discomfort.

Before making major dietary changes or introducing a prebiotic supplement, I would always suggest speaking with a qualified health practitioner. Depending on your current health status, there may be areas to treat before adding in prebiotics, especially if you are displaying symptoms of a potential bacterial overgrowth, as your symptoms may be exacerbated by prebiotic intake.