Gut health is on everyone's mind at the moment, and prebiotic supplements and foods seem to be everywhere. But what, exactly, are prebiotics, and what can they do for your health?
What are Prebiotics?
Prebiotics are non-digestible carbohydrate compounds. Specifically, they're a type of fibre best known as 'oligosaccharides'. Funnily enough, all prebiotics are fibre, but not all fibre is prebiotic.
Prebiotic fibres are the non-digestible parts of foods. They're known to remain undigested through the small intestine, until they reach the large colon where they're fermented by gut microflora (bacteria). When they ferment, they stimulate growth or activity of good bacteria in the digestive system, which can provide potential health benefits.
Prebiotics are different to probiotics. In short:
- Probiotics are the good bacteria that are found in the digestive tract. They aid digestion and have other potential health benefits, and are quite often found in fermented foods like kimchi.
- Prebiotics are not alive. They are non-digestible fibres that probiotic bacteria feed upon.
Why Take Prebiotics?
There are many good reasons to make prebiotics a regular part of your diet. By increasing prebiotic intake, research has shown health benefits such as:
- A healthier gut from good bacteria by preventing bad bacteria from entering the gastrointestinal tract
- Ensuring the immune system is functioning properly
- Lowering your risk of weight gain by controlling appetite
- Improving and strengthening your digestive system
- Enhancing availability of minerals in the body
Prebiotic Fibre
For the most part, the main source of prebiotics is fibre consumed from dietary sources – that means particular types of fruits, vegetables and carbohydrates. Inulin, which is a soluble dietary fibre, comes from the likes of raw garlic, asparagus and onions – but more on that shortly.
If you're concerned that you're not getting enough prebiotics in your diet, prebiotic supplements can provide you with all of the health benefits in an easily consumed concentrated form. You may also get your daily dose of prebiotics from foods that are fortified with prebiotics.
Prebiotic Supplements
Prebiotic Powder
The trouble that man people have is getting enough prebiotics from dietary sources. If you work out, are an athlete or are generally health conscious, then you'll already know the benefits of supplements. Nutritional supplements are a way of giving your body what it needs in a measured form, where you're unable to meet requirements in your day to day diet.
A healthy balance of gut bacteria can greatly impact the wellbeing of your digestive system and the strength of your intestinal wall. Prebiotic supplements have been shown to reinforce the gut barrier as a result of having a healthy balance of bacteria.
Selfish Prebiotic Drink
Selfish is a gut-friendly sparkling drink made with real fruit and prebiotic to boost your fibre intake and support that all-important gut health.
It's recommended that we get 30g of fibre every day, but just 90% of the UK population are hitting that goal.1 Selfish contains 5.2g of fibre per can, that's 17% of the recommended daily allowance. Each can contains 6g of chicory inulin, the vehicle to get that fibre into Selfish drinks, and what keeps your gut functioning at it's best.
It tastes great too, a fizzy pop drink in two fruity flavours — Peach & Orange and Apple & Raspberry. Plus, they're both under 80kcal.
Fancy it? Learn more about Selfish here.
Is Inulin a Prebiotic?
Yes, inulin is a prebiotic. The difference is that while certain fibres are difficult for your body to digest, inulin is a water-soluble prebiotic fibre that you can also get from onions, leeks, garlic, asparagus, Jerusalem artichoke, among a wide variety of other foods.
If you find you're not getting enough prebiotics in your diet, inulin is a prebiotic supplement that comes in easy-to-mix powder form. Simply add 1-2 5g scoops to water or to a shake or smoothie once per day.
15 Best Prebiotic Foods
The best source of prebiotics are found in vegetables, but as fibre breaks down when a food is cooked, it's best to eat some vegetables raw where possible (like onions or garlic), in order to get the best prebiotic effect from them. Another wholesome, healthy source of prebiotics is whole grains and certain resistant starches. In fact, you can also get more prebiotics into your diet from isolate carbohydrates (also known as galactooligosaccharides and transgalactooligosaccharides).
If you're looking to increase your intake, the following foods are certainly worth considering for your next shopping list:
1. Legumes (like beans, lentils and peas)
2. Whole wheat
3. Oats
4. Honey
5. Cooked and cooled potatoes
6. Raw chicory root
7. Inulin
8. Raw garlic
9. Raw leeks
10. Raw or cooked onions
11. Jerusalem artichoke
12. Raw or al dente asparagus
13. Acacia gum
14. Under-ripe bananas
15. Psyllium husk
Take Home Message
Prebiotics are non-digestible forms of fibre, and a water-soluble variety is inulin. Prebiotics are integral in developing the healthy (good) kind of bacteria that benefits the digestive system, among many other functions, including the immune system. You can get prebiotics from dietary sources, especially fruit and vegetables, but to ensure that you are getting all that you need, prebiotic supplements are also available.
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
1. Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.
2. https://www.gov.uk/government/collections/national-diet-and-nutrition-survey
Jack is a fitness and nutrition writer who specialises in weightlifting, boxing and MMA training.
