From the Guidelines
Prebiotics are defined as selectively fermented ingredients that allow specific changes in the composition and/or activity in the gastrointestinal microbiota that confer benefits on host wellbeing and health. According to the most recent and highest quality study 1, prebiotics can be found naturally in foods such as garlic, onions, leeks, asparagus, bananas, whole grains, and chicory root, and are typically specialized plant fibers that nourish the good bacteria already present in the gut.
Key Characteristics of Prebiotics
- Non-digestible food components
- Promote the growth of beneficial microorganisms in the intestines
- Include inulin, fructooligosaccharides (FOS), galactooligosaccharides (GOS), and resistant starch
Benefits of Prebiotics
- Improve digestive health by increasing the population of beneficial gut bacteria
- Enhance immune function
- Improve mineral absorption
- Potentially reduce inflammation
Recommendations for Incorporating Prebiotics into the Diet
- Consume a variety of fiber-rich plant foods daily
- Prebiotic supplements are also available for those who may not get enough through diet alone It is essential to note that the effect of prebiotics on immunologic functions can vary widely depending on the composition of the host’s gut microbiota, as stated in the study 1. Additionally, the combination of probiotics and prebiotics, termed synbiotics, can provide more potent therapeutic responses in patients with certain conditions, such as asthma or atopic dermatitis, as mentioned in the study 1.
From the Research
Definition of Prebiotics
- Prebiotics are non-digestible selectively fermented dietary fibers that specifically promote the growth of one or more bacterial genera in the gastrointestinal tract and thus provide health benefit to the host 2.
- They are non-digestible food ingredients that target certain components within the microbiota of the human large intestine 3.
- Prebiotics are substrates that are selectively utilized by host microorganisms conferring a health benefit 4.
- They are nondigestible food ingredients that beneficially affect host health by selectively stimulating the growth and/or activity of 1 or a limited number of bacteria in the colon 5.
Types of Prebiotics
- Inulin-type fructans and galacto-oligosaccharides are the two most investigated prebiotics 2.
- Galactooligosaccharides (GOS) have remarkable prebiotic effects and structural similarity to human milk oligosaccharides 6.
- Fructooligosaccharide (FOS) is a prebiotic found naturally in many foods, such as wheat, onions, bananas, honey, garlic, or leeks 5.
Health Benefits of Prebiotics
- Prebiotic health benefits are attributed to immune regulation and bacterial metabolite production 2.
- They selectively stimulate the proliferation of probiotics, inhibit the growth and adhesion of pathogenic bacteria, alleviate gastrointestinal, neurological, metabolic and allergic diseases, modulate metabolites production, and adjust ion storage and absorption 6.
- Prebiotics have been shown to increase the numbers of bifidobacteria in the colon, increase calcium absorption, increase fecal weight, shorten gastrointestinal transit time, and possibly lower blood lipid levels 5.