What are Prebiotics & Why Do You Need Them?

They say you are what you eat! But what about your resident gut bacteria – what do they eat?

In a world with 8 billion people(1), there exists an astounding 5 NONILLION microbes(2) – and just like us, they need to eat! The beneficial bacteria that live in your gut require a diverse mix of fibres to thrive, and this is where prebiotics step in.

5,000,000,000,000,000,000,000,000,000,000 microbes on the plant

What are Prebiotics?

Prebiotics are the non-living, non-digestible plant fibres that feed the beneficial bacteria (probiotics) residing in your gut.(3) These fibres are primarily found in various plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds. When consumed, these prebiotics pass through your small intestine undigested and arrive in the colon, where they become a source of nourishment for the friendly bacteria, helping them thrive and flourish. When the beneficial gut bacteria digest and ferment prebiotics, they produce short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate. These SCFAs contribute to a host of health benefits!

Prebiotics can have a significant impact on human health, making them potent and natural tools for enhancing the quality of life. The beneficial effects of incorporating prebiotics into your diet include supporting the growth of beneficial bacteria, enhancing immune function, suppressing pathogens (harmful bacteria), reducing inflammation, regulating blood sugar levels, improving digestion and metabolism, and providing protection against vascular diseases, mental disorders, obesity, and cancer.(4)

Prebiotics vs. probiotics – What sets them apart?

Think of your gut as a flourishing garden. Probiotics (the good bacteria) are the diverse array of plants and flowers that make up the garden, while prebiotics are the nourishing soil and water that allow these plants to grow and thrive. Simply put, prebiotics feed probiotics.

Probiotics put the good bacteria into your body.
Prebiotics feed the good bacteria.

By feeding your gut’s beneficial bacteria, prebiotics contribute massively to the overall health of your gut microbiome and, in turn, to your overall health and wellbeing.

Incorporating Prebiotics into Your Diet

Prebiotics are naturally present in many plant foods, including green bananas, asparagus, Jerusalem artichokes, onion, garlic, leeks, barley, rye, oats, wheat, soybean, potatoes, peas, chicory root, and lentils.(5)

Dietary diversity leads to microbial diversity and more positive health outcomes. A Nutritional Therapist can help you navigate your diet and the supermarket, ensuring you choose foods that feed your good bacteria and promote a diverse microbiome. Here are some tips to get you started:

Fiber-rich grains: Incorporate whole grains like oats, barley, whole wheat, and brown rice into your diet.
Fruits and vegetables: Diversify your fruit and vegetable choices, including foods with soluble fibre e.g., apples, bananas, asparagus, and garlic. Onions and leeks contain inulin, a specific prebiotic fibre that feeds beneficial bacteria like Lactobacillus and Bifidobacteria.(6)
Legumes: Beans, lentils, and chickpeas are packed with prebiotics and can be integrated into various dishes.
Cook, cool, then reheat foods like rice, pasta, and potatoes to increase resistant starch which feed your good bacteria.(7)

Like humans, your gut bacteria don’t like to eat the same foods as each other! You may find yourself eating the same few fruits and vegetables without ever really ‘mixing it up’. The issue is that if you are always eating the same few sources of fibre – you’re only feeding the specific bacteria that feed off those fibres, and potentially neglecting the rest! For example, eating walnuts will boost butyrate-producing bacteria such as Roseburia, eating apples and almonds can help Bifidobactera thrive, spirulina can feed Barnesiella… There are so many species of bacteria that can promote unique health benefits, so by identifying what dietary requirements these beneficial bacteria have, we can reap the benefits!

Personalised dietary recommendations and tailored fibre and plant-diversity goals can help you ensure you’re getting enough different prebiotics to improve your digestive health, enhance nutrient absorption, and promote overall well-being.

Conclusion

Good gut health is a journey, and this is where the support of a Nutritional Therapist can be invaluable! Incorporating prebiotics into your daily diet is a substantial step you can take TODAY towards nurturing your gut’s microbiome and reaping the rewards of enhanced gut health and immune function. Prebiotics are the unsung heroes behind a well-nourished and thriving gut ecosystem, supporting your journey towards a healthier and happier you.