Prebiotics are non-digestible fibers that make it all the way to the lower intestine intact and provide a fuel source for good or “beneficia bacteria”. They are also commonly referred to as fermentable fiber. Prebiotics occur naturally in a variety of foods, most often in high-fiber foods, which include certain fruits, vegetables and grains.
Most prebiotics are classified as oligosaccharides, a type of sugar. Two forms that are most often found in foods and supplements tend to be galacto-oligosaccharides (GOS) and fructo-oligosaccharides (FOS). When used in manufacturing, the main sources are fermented sugar cane and inulin that is obtained from from chicory root and Jerusalem artichokes.
Probiotics, in contrast, are the beneficial, or friendly, bacteria that live in the intestine. By acting as a food source, prebiotics give the probiotic bacteria the ability to establish healthy colonies and thrive in the gut.
These friendly bacteria may have several health benefits, from improving digestion to helping boost immune response. Many things such as drug use, antibiotics, stress and other health conditions may decrease the number of friendly bacteriamicroflora (as probiotics are often called). Adding food to your diet that includes prebiotics and probiotics can help make sure you have a healthy balance of good bacteria in the body.
When it comes to diseases, the use of probiotics and prebiotics is somewhat debated, and more studies are needed to to find out how effective they truly are in helping solve digestive problems. Preliminary evidence shows that prebiotics may help probiotics survive better in the harsh environment of the digestive system. Because of this, if you are considering a probiotic supplement, you may want to make sure that it also includes a prebiotic as well.
Prebiotics are also found in many foods you find at the grocery store, such as yogurt, drink mixes and meal-replacement bars. Read food labels and claims or seek out manufacturer Web sites to help identify which products contain prebiotics. But keep in mind that not all products with naturally occurring prebiotics are labeled that way.
Prebiotics can be added to food, mixed with drinks or taken as capsules and chewables.
There are currently no guidelines for how much prebiotics are needed to see benefits. Some practitioners suggest you should get 3 to 8 grams a day to get the full benefits. In some cases, use of prebiotics may cause intestinal gas. Like any other supplement use, check with a physician first to see if prebiotics are a good choice for you individually.
