Prebiotic Foods: How to Get Just The Right Amount
Prebiotics and probiotics have gained a lot of attention over the last several years due to their impact on gut health. First, let’s break down the function and purpose of prebiotics versus probiotics.
Prebiotics vs. Probiotics: What are the differences?
Probiotics are a combination of live bacteria and yeast. They not only increase the number of good bacteria in the body, but they also help maintain the balance between “good” and “bad” bacteria.1 Probiotics can be consumed via dietary supplements, as well as yogurt and fermented foods.
Prebiotics are a form of dietary fiber that our bodies can’t digest. Prebiotics are food for the “good” bacteria in your gut and support not only growth but a variety of types of good bacteria.2 They are found naturally in many fruits, vegetables, and whole grains, including bananas, apples, oats, artichokes, and red kidney beans.
What health benefits do prebiotics offer?
Microbial diversity is a term that means having a lot of different types of “good” bacteria - this is an important part of maintaining a healthy gut. Research has shown that prebiotics can contribute to a range of health benefits, including improving our body’s ability to absorb calcium, supporting immune function, decreasing inflammation, and improved digestion.3
While this list of benefits is quite impressive, it’s important to note that too much fiber may lead to uncomfortable symptoms, such as gas and bloating, for some. Adding fiber to your diet slowly, or focusing on the right kind of fiber, can help prevent experiencing discomfort.
Go slow when introducing prebiotics
The high fiber content of prebiotic-rich foods introduces a classic Goldilocks situation—the goal is finding what feels ‘juuuuust right’ by striking the balance between the benefits and the potential gas production that may accompany an increase in fiber intake.
With this in mind, don’t overdo it. Go slow and focus on a variety of prebiotic foods to get a wider range of vitamins and nutrients. Keep in mind that although all prebiotics are classified as fiber, not all fiber is prebiotic.
You may experience some gas, bloating, or other gastro symptoms, especially at first—this is normal. Stay consistent and allow your body to adjust to these changes as you slowly increase your prebiotic intake. In time, you will likely see these symptoms decrease as the health of your gut microbiome improves.
If you have any questions or concerns, reach out to your Salvo Health Care Team. We are here to help you find that ‘just right’ balance as you continue to build better gut health.
Resources
- Probiotics: What you need to know
- Prebiotics: Definition, types, sources, mechanisms, and clinical applications
- Health effects and sources of prebiotic dietary fiber
Sources
- Bodke H, Jogdand S. Role of Probiotics in Human Health. Cureus. 2022;14(11):e31313. Published 2022 Nov 9. doi:10.7759/cureus.31313
- Davani-Davari D, Negahdaripour M, Karimzadeh I, et al. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019;8(3):92. Published 2019 Mar 9. doi:10.3390/foods8030092
- Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018;2(3):nzy005. Published 2018 Jan 29. doi:10.1093/cdn/nzy005