Prebiotics & Health

By promoting the growth of friendly bacteria, these bacteria can perform important health functions including:

 

Digestive health

Prebiotics play an integral role in digestion and gut health. When harmful bacteria are present in high numbers, also known as dysbiosis, has been observed in certain diseases such as coeliac disease, inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), GI infections, antibiotic-associated diarrhoea (AAD) (2).

 

According to a report published in The Journal of Nutrition, prebiotics has shown promising benefits in people struggling with digestive disorders including (3):​

• inflammatory bowel disease (IBD)

  • Crohn’s disease

  • ulcerative colitis

• irritable bowel syndrome (IBS)

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NOTE: Please see a doctor or dietitian if you have any of these conditions before following any of the advice. A dietitian may provide first-line advice with IBS or recommend a short-term low FODMAP diet if necessary. Dietary advice would vary depending on the individual!

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Reduce inflammation

The overgrowth of unhealthy bacteria, dysbiosis, can cause inflammation in the body. Inflammation is closely linked to chronic diseases such as type 2 diabetes, obesity, heart disease and allergies.

 

Prebiotics are fermented into short-chain fatty acids (SCFA) like acetate, propionate, and butyrate. Of which, butyrate is considered the most beneficial in terms of colonic health (4).

 

A healthy microbial balance, then, promotes an anti-inflammatory effect in the intestinal tract and across the body’s systemic organ systems which can be protective against these diseases (5).

 

Strengthens the immune system

Nearly 70% of the immune system is located in the gut (6). The production of SCFAs by prebiotics may also play a role in improving immune function. In animal studies, SCFAs increases T helper cells, macrophages, and neutrophils, and natural killer cells which of all are involved in immune function (7). By strengthening your immune system, your body can defend you against disease-causing organisms.

 

Cancer prevention

Numerous experimental studies have reported a reduction in the incidence of tumours and cancers after feeding specific food products with a prebiotic effect (8). Butyrate produced by the microbiota has been shown to reduce the incidence of colon cancer by inhibiting cancer cell proliferation via histone deacetylases (HDACs) (9).

 

Cardiovascular health

Supplementation of Inulin, a prebiotic, led to a reduction in LDL cholesterol (bad cholesterol), triglycerides, and blood sugar levels in multiple studies all of which are predictors of cardiovascular disease (10, 11, 12).

 

Improved calcium absorption and bone density

Daily consumption of 8 g/day of prebiotic short- and long-chain inulin-type fructans in combination with calcium in pubertal adolescents significantly increases calcium absorption and enhances bone mineralisation (14).

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This could be quite important in postmenopausal women, adolescents, athletes.

 

Controls appetite and aids weight loss

Oligofructose has prebiotic effects and the supplementation of 21 grams per day for 12 weeks in healthy adults led to a reduction in body weight and improvement in glucose regulation. Alterations in hormone production such as ghrelin, the hunger hormone, and PYY, the satiety hormone may contribute to a reduction in energy intake (15).

 

Emotional health

Our gut acts as our “second brain” as it contains around 100 million nerves. Through this, the gut microbiota affects both our physical and psychological health (16). Studies have shown that when we are experiencing troubles in our gut such as irritable bowel syndrome (IBS), bloating, and diarrhoea, these are all related to depression and anxiety (17).

 

When prebiotics FOS and GOS were administered in mice, it led to a reduction in the stress hormone, corticosterone, and depression-like and anxiety-like behaviour (18). Hence, by improving gut health with prebiotics, you may experience a better sense of emotional well-being.

 

Since our beneficial bacteria work so hard to take care of us, we need to make sure we are returning the favour. Do yourself and your gut bacteria a favour by eating plenty of these prebiotic foods.