Everything You Wanted To Know About Prebiotics

Don't let the name similarities fool you, prebiotics and probiotics are two very different things that have different functions within our bodies. They do, however, run in the same circles, so to speak. Although they interact, you can consume one without consuming the other. Prebiotics are found in fibrous foods such as fruits, vegetables, and whole grains. They are carbohydrates that pass through the GI tract without being digested, according to WebMD. 

Conversely, probiotics are little living creatures like bacteria and yeasts that promote healthy gut functioning. Probiotics are microorganisms that are found in fermented foods like yogurt and sauerkraut. They are often supplemented, but just because probiotics can be supplemented doesn't mean they have to be. In fact, consuming a varied and healthy diet often can provide enough prebiotics and probiotics to support gut health. Prebiotics can be found in some probiotic-rich foods, so consuming these combination foods seems like a pretty efficient way to seek out healthy gut function (via WebMD).

As mentioned, prebiotics are found in a plethora of healthy foods, many of which we already know to be good for digestion and gut health at large. Some of the basics include apples, bananas, berries, green vegetables, tomatoes, onions, garlic, and legumes. Some whole grains, such as wheat contain them, as well as flax seeds, barley, chicory, soybeans, and more (via WebMD). 

Some products that you can find at your local grocery store come fortified with prebiotics. When a food is fortified with prebiotics, it essentially means that the prebiotics were added in during processing because they are not naturally found in that food source, according to Healthline. These products often include things like baby formulas, cereal, bread, and yogurt.

If you are on the hunt to include prebiotic fortified foods in your diet, WebMD cautions that it is unlikely to actually see the word "prebiotic" on a food label. Instead, look for ingredients such as inulin, chicory fiber, oligofructose, fructooligosaccharides, and galactooligosaccharides. Additionally, xylooligosaccharides are prebiotics that are most abundantly found in honey and bamboo shoots. Although that is where they are found in nature, their numbers are too small to truly have a prebiotic effect, according to "Microbial Production of Food Ingredients and Additives" (via ScienceDirect). Xylooligosaccharides are also often added to fortified food products, such as sports drinks and bars, cereals, and dairy products.

Since many people, women in particular, have to start examining their risk of bone density loss long before the effects start to take hold, the more ways that science finds to help prevent this, the better. As we age, our bones tend to lose some of their natural oomph (per Healthline). While this is a normal part of the aging process, decreasing people's susceptibility to fractures is hugely beneficial (because who wants their bones shattering all willy-nilly? No, thank you). 

Most of the calcium in your body is absorbed from the latter portions of your intestines. We can actually increase the body's capacity to do so by updating the enzymatic profile of the gut. The chemical environment of our intestines is what stimulates the absorption of calcium. The leading research has yielded results that point to prebiotics having a very positive effect on calcium absorption. The more bioavailable calcium is in our bodies, the less likely we are to develop osteoporosis, which may lessen the occurrence of fractures due to bone mineral loss as we age (via The Nutrition Source).

In an interview with Summit Orthopedics, dietitian Kayley Gamm suggested "[combining] a calcium-rich probiotic food like yogurt or kefir — or a calcium supplement — with a prebiotic" as that "can help increase your body's ability to absorb the calcium." 

Beyond just helping your bathroom habit's consistency, texture, and ease of movement, research suggests that prebiotic use may effectively help manage the symptoms of other gut-related conditions (via Healthline). Of course, chronic constipation is at the top of the list when it comes to conditions that can be eased by prebiotics. Naturally occurring substances that can help ease painful constipation are always worth knowing about, especially if you're prone to such conditions. 

Some research into prebiotics and irritable bowel syndrome (IBS) has been conducted. IBS is a common, long-term condition that causes gastrointestinal distress, gas, bloating, diarrhea, and more. Some people can manage their IBS through diet and lifestyle, while other people need more medical intervention to cope (via Mayo Clinic). 

While experts are not currently recommending prebiotic use to treat IBS, especially without guidance from a doctor, there is some research that suggests a link between lessened symptoms and the consumption of a balance of pre- and probiotics (via Healthline).

Even though research is still emerging, it seems like most of the health consequences of prebiotic use are positive. This begs the question, should we supplement prebiotics? And if we choose to, is it safe? 

Since prebiotics are tiny compounds that are largely found in naturally-occurring food sources, it is not thought to be necessary to supplement them, according to Medical News Today. Eating a varied and healthy diet can typically provide a healtlthy dose of prebiotics to our guts. Some people choose to supplement them anyway, which is not thought to have serious negative health consequences. The main side effects of supplementing prebiotics are gas and bloating. This is mostly because they are undigestible fibers that feed the our gut bacteria. And when our gut bacteria eats it also has to, you know, go to the bathroom in its funny, little bacteria way. If these common side effects occur, you can lower your dosage. It is popular to combine prebiotic and probiotic supplements to create a more synergistic effect (via Very Well Health). 

A surprising amount of our immune function can be tied to the health of the environment in our GI tracts, also known as our microbiomes. Some of the cells in our guts are responsible for signaling immune responses. Some of these ultra-important cells maintain their health through prebiotics and "the metabolites that are formed by their fermentation," according to a 2018 report published in Current Developments in Nutrition.

Much like the other elements that relate to the larger effects of prebiotics, their relationship to immune function has not yet been studied to capacity. However, since prebiotics are thought to expedite the fermentation of foods within the gut, the byproducts are thought to impact the vigor of the immune system, according to Healthline. Butyrate, a short-chain fatty acid that is found in butter, cheese, and legumes, has been shown to have a big impact on immune cell function. Beyond that though, this specific compound has been studied because of its link to lowered incidences of colorectal cancer, among others (via ScienceDirect).