fbpx
Erbology
What are prebiotics and their gut health benefits?

What are prebiotics and their gut health benefits?

Team ErbologyErbology

You are what you eat. Or perhaps, you are what you feed the trillions of microorganisms living in your gut. Which leads to the question "what are prebiotics?".

February 21, 2023 7:51 pm

What are prebiotics?

Prebiotics are unique, non-digestible plant fibres that act as food and stimulate growth among pre-existing good bacteria. This most commonly occurs in the gastrointestinal (GI) tract, where prebiotics can alter the composition of organisms in the gut microbiome. The term ‘gut microbiome’ refers to the trillions of microorganisms living in the GI tract.(1)

The different foods that make up our diet play a major role in the balance of good and bad gut bacteria. Furthermore, once harmful bacteria are regularly fed, they’re able to grow faster, without as many helpful bacteria to prevent them from doing so.

For example, foods with a high sugar and fat content negatively influences the gut bacteria and may contribute to conditions including insulin resistance. In addition, a person with lots of harmful bacteria is likely to have a higher body mass index (BMI).(2

Many fruits, vegetables, and whole grains are a source of prebiotics. You can find prebiotics in carbohydrates including fibre and resistant starch. This type of starch passes into the large intestine, where the gut microbiome breaks it down. In addition, you can find prebiotics on their own.

In a nutshell, compounds classified as prebiotics:(3

  • Resist stomach acid and digestive enzymes
  • Do not get absorbed in the GI tract
  • Stimulate the growth or activity of beneficial microorganisms in the intestines
  • Are able to be fermented by intestinal microbes

 

Prebiotics vs probiotics

Prebiotics and probiotics are both pretty big topics in the nutrition world. However, even though they sound similar, the two play different roles in your health. Unlike prebiotics which stimulate growth among pre-existing good bacteria, probiotics are foods containing live bacteria that provide health benefits when consumed, by boosting the number of ‘good’ bacteria in the gut. 

There are many foods that contain helpful bacteria. For example, fermented foods are a fantastic source because they contain bacteria that thrive on the naturally occurring sugars or fibres in food. It’s important to note that fermented foods that undergo pasteurisation lose their benefits as the process kills the bacteria. Examples of fermented foods include kefir and kimchi.(4)

However, there is limited evidence on the effectiveness of most fermented foods for gut health, with the majority of studies being of low quality. Kefir is the fermented food most commonly investigated, with evidence suggesting it may be beneficial. But, no human studies have been conducted on the impact of kimchi.

Scientists suggest prebiotics can make more visible differences in gut health in the short term. However, the effects of probiotics may be valuable in the long term. In other words, eating balanced amounts of both may help ensure the right balance of helpful bacteria to keep the gut healthy.(5)

top seeds

Do prebiotics promote gut health?

There are many claims about the benefits of prebiotics for gut health, but what does the evidence say? Research suggests that prebiotic treatment can benefit people who suffer from irritable bowel syndrome (IBS) with constipation. This is because of its ability to improve the frequency and consistency of stool as well as the time it takes for food to move through the digestive tract. However, an alternative study suggests this isn’t the case and that the quality of existing studies can be improved.(6,7

Although the benefits of prebiotic treatment for IBS are far from definitive, consuming a diet rich in foods high in prebiotics supports overall gut health and can help stimulate the growth of beneficial microorganisms. Additionally, a healthy gut plays an important role in digestion and absorption of minerals. 

So, we know that bacteria play a big role in our gut health, but how does it affect our mental health?

 

Do prebiotics support mental health?

Unfortunately, about 10% of the global population live with a mental health disorder of some kind. The most prevalent were anxiety (4% of the population) and depression (over 3% of the population).(8

When talking about the link between gut health and mental health, we need to consider our gut bacteria. Scientists have discovered that our gut microbiome may have a very important role in allowing us to manage our mental health. Let’s look into psychobiotics and what role they might play.

Psychobiotics is a term used in research to refer to bacteria that may confer a mental health benefit by supporting the gut health of the consumer. The action mechanisms by which bacteria exert their psychobiotic potential is still unknown. Let’s investigate this a little further.(9

Scientists studied the relationship between the gut and the brain by looking at Bifidobacterium longum 1714. The participants took this psychobiotic for a month, and then switched over to a placebo for a month (not knowing what they were taking). They experienced less stress and anxiety compared to when they were on a placebo. Furthermore, they were also able to complete memory exercises with more accuracy. In the morning, they displayed lower levels of the stress hormone cortisol. However, it’s not clear how psychobiotics affect these changes and the sample size of this study was small, at just 22 participants.(10)

Although we start seeing a positive link between the consumption of prebiotics and mental health, further research is needed to form a more definitive answer.

Can prebiotics help with mood?

As we know, mental health problems can cause a wide variety of emotional symptoms including changes in mood.

Studies have looked specifically at prebiotics and how they impact mood. Subjects who took prebiotics displayed lower levels of the stress hormone cortisol in the morning as they had done in previous studies. In addition, subjects also paid greater attention to positive imagery. This suggests, people who consume prebiotics are more likely to see the positive than the negative.(11,12

It’s worth noting that there’s still a long way to go before research can suggest mental health can be treated with prebiotics. However, there’s also plenty of reason to be pleased.

Related readings

"The different foods that make up our diet play a major role in the balance of good and bad gut bacteria."

Can prebiotics promote sleep?

Sleep is the very thing we need to keep us going. A good night’s sleep is vital for our health. Not getting the recommended amount can raise a whole host of issues. Alarmingly, over 30% of adults report sleeping less than the recommended seven hours per night.(13)

Therefore, one of the most important things for overall mental and emotional wellbeing is good sleep. However, it is also one of the most elusive, and while aids like sleeping pills might be effective in the short-term, they are not a good long-term solution.

Interestingly, prebiotics might have a positive impact on sleep quality. A few studies indicate that prebiotics may decrease the effects of stress during waking hours and during the various stages of sleep. As a result, sleep cycles become a lot smoother altogether.(14)

sleeping

What foods contain prebiotics?

Firstly, eating a wide range of foods can lead to a diverse microbiome, which is an indicator of good gut health. In particular, beans and fruit contain lots of fibre and can promote the growth of healthy bacteria. 

There are a lot of foods that naturally contain prebiotics. However, many foods that are high in prebiotics, such as Jerusalem artichokes and beans, aren’t a regular part of a mainstream diet. Prebiotics exist naturally in the following foods:

  • Jerusalem artichoke
  • Onions
  • Garlic
  • Tomatoes
  • Asparagus
  • Oats
  • Honey
  • Legumes
  • Cow’s milk
  • Bananas

Jerusalem artichokes are a fantastic source of prebiotics. They go by many names, such as sunchokes and sunroots because they are the edible root of the sunflower plant. What’s more, just 20g of Jerusalem artichoke will give you enough prebiotics for the day, making them one of the best prebiotics!(15)

Jerusalem artichokes have a somewhat sweet flavour which goes very nicely as a vegetable side dish, or in sweet or savoury dishes. We love adding a spoonful of our Organic Jerusalem Artichoke Powder to baked goods, too, as the flavour is mild and blends well. Try it in cakes, cookies, breads, or pancakes. We make our Jerusalem artichoke powder by drying and grinding hand-picked, whole tubers. As a result, our powder is naturally rich in inulin, as well as other nutrients, such as vitamin B1 and iron.

prebiotics

Are beta-glucans prebiotic?

Yes! Beta-glucans are a type of prebiotic. More specifically, they are a type of polysaccharide. This simply means that several simple sugar molecules stuck together make up their structure. You can find them in the cell walls of microorganisms such as bacteria and yeast, as well as mushrooms, seaweed and many other plants.

Medicinal mushrooms such as reishi, turkey tail, cordyceps and lion’s mane all contain high amounts of beta-glucans. 

It’s important to highlight that the molecular structure of beta-glucans found in fungi and those found in cereals are slightly different. For example, fungal types have a branched structure, which gives them slightly different properties to cereals, which tend to have a linear structure. Recently, scientists are starting to study beta-glucans and their possible benefits for our health.(16

The positive effects of beta-glucans as prebiotics on gut health also have knock-on effects elsewhere in the body, such as the heart. One study found that beta-glucan intake stimulated an increase in the population of a type of gut bacteria. The regulation of this type of bacteria also caused an improvement in plaque build-up within the walls of the aorta. What’s more, it helped to control the negative health effects of fatty deposits in arteries, which indicates its ability to reduce the risk of cardiovascular disease.(17

Beta-glucans can be quite tricky to detect in foods. There is only one universally-recognised test, called the beta-glucan assay test, which we use to check the content of our medicinal mushroom products. Take our Turkey Tail Mushroom Powder which is grown on organic, natural substrate. It makes a convenient, gut health-boosting addition to your favourite recipes. What’s more, it’s easy to take in the form of tea and smoothies, or you can even mix it into soups, stews for a prebiotic boost!

turkey tail

What are the side effects of prebiotics?

The majority of prebiotics are considered safe and aren’t linked to serious side effects. However, because they’re fermented in the large intestine, taking large doses may result in symptoms such as cramps.

Larger doses of prebiotics are more likely to cause certain side effects as opposed to smaller doses. Low doses of 2.5 to 10g per day can lead to mild symptoms such as gas, whereas high doses of 40 to 50g per day can cause diarrhoea. It’s worth highlighting that 2.5 to 10g per day of prebiotics are necessary in order to reap the health benefits. Therefore, prebiotics can cause side effects, even at recommended therapeutic doses.(18)

Even though prebiotics aren’t linked to dangerous side effects, it doesn’t mean they’re the right choice for everyone. While some people may have no side effects after they take prebiotics, some may experience significant GI discomfort. If you happen to be interested in increasing your intake of prebiotics, please speak to a healthcare professional. They can help you decide whether prebiotics are appropriate for your individual health needs.

I am already taking probiotics. Should I start taking prebiotics?

Good gut health requires more than consuming enough probiotics. Probiotics are important, however they won’t work without prebiotics. A good balance of the two will result in a stronger gut and regulated digestion. Moreover, keeping gut bacteria balanced may be important for many other aspects of your wellbeing, including mental health and immunity.

It’s worth highlighting that the gut microbiome is unique to individuals and there are no established guidelines for intake. Overall, a balanced diet that includes a variety of foods is recommended for the improvement and maintenance of gut health.

Related readings 

Sign up to Erbology updates and get a surprise.

By subscribing you agree to our Terms and Privacy Policy.

Hai cambiato lingua e nel carrello ci sono degli articoli. Se continui la visualizzazione in Italiano, il carrello si svuoterà e dovrai inserire di nuovo gli articoli.

Invite & Earn

X
Signup to start sharing your link
Signup

Available Coupon

X