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We’ve all heard about probiotics—the live microorganisms that are essential for balancing the gut microbiome. We know they’re crucial for our overall health, not just physically, but emotionally and cognitively, too. But what about prebiotics? Are they the same?
As it turns out, one little vowel can make all the difference. To find out more about the benefits of prebiotics—and where to find them in the foods we eat—we chatted with nutritionist Jo Woodhurst, the formulator behind holistic wellness brand Ancient + Brave. Here’s what we found out.
What are prebiotics?
Prebiotics are the unsung heroes of gut health. They are a type of plant compound found in high-fiber foods that nourishes our beneficial gut bacteria. Think of prebiotics as a fertilizer for maintaining good gut bacteria and supporting a healthy gut microbiome.
The benefits of prebiotics
Our gut microbiome is a wonderfully complex ecosystem of trillions of microorganisms, including bacteria, viruses, and fungi that are all individual to each of us—and many of those microorganisms are essential and beneficial to our health. Therefore, it is critical to maintain a balanced gut microbiome, so that the “good” microorganisms can keep the others in check. Among other things, keeping our gut microbiome balanced helps us achieve optimal digestive health, an efficient immune function, glowing skin, level hormones, and mental well-being.
Our bodies cannot digest or absorb prebiotics; they stay in the gut to feed the microorganisms. Some names of prebiotics are galactooligosaccharides (GOS), inulin, resistant starch, fructooligosaccharides, lactulose, and oligosaccharides—but do not stress too much if that seems like a mouthful to remember.
The important thing to know is that prebiotic fiber feeds the beneficial bacteria and allows them to thrive. Through a fermentation process, these bacteria produce helpful substances—called postbiotics—like butyrate. Pre-, pro-, and postbiotics work on a continuum to keep our bodies healthy: prebiotics feed probiotics which in turn produce postbiotics. And, in case you were wondering, postbiotics also exert many benefits—including maintaining a healthy immune system, reducing inflammation, and lowering blood sugar; they also provide essential fuel for the gut lining.
What is the difference between probiotics and prebiotics?
Prebiotics and probiotics are both essential for gut health, but they play different roles:
Prebiotics are the non-digestible fibers that serve as food for probiotics. They help create an environment in which probiotics can thrive. They are found in high-fiber foods.
Probiotics are live, beneficial bacteria that reside in our gut and are also found in fermented foods and some supplements. They help maintain a healthy microbial balance and support various bodily functions. We need a wide variety of probiotic strains, as they all play different roles. Since it can be difficult to know which probiotic strains contained by supplements are best for each of us, we should strive to consume probiotic-rich foods like sauerkraut, kimchi, yogurt, and kefir.
Which foods contain prebiotics?
Prebiotics are found in foods that are rich in fiber. Experts recommend consuming at least 30 g of fiber per day. Some of the main prebiotic foods to include in our diet include:
Garlic is rich in fructooligosaccharides (FOS) such as inulin, a prebiotic that nourishes beneficial bacteria in the gut and counteracts the proliferation of "bad" bacteria
These alliums contain high levels of inulin and pectin which offer a prebiotic effect and intestinal antiseptic action.
Artichokes are a formidable source of inulin. They also contain cynarine, a polyphenol with hepatoprotective, diuretic, and antioxidant properties.
Apples are rich in pectin, a fiber with effective prebiotic action that helps regulate cholesterol.
These wonder seeds are rich in anti-inflammatory omega 3 fatty acids, and are dense in prebiotic fibers such as inulin.
Oats and barley are rich in beta-glucans with prebiotic action. Beta-glucans in barley have been shown to help lower levels of bad cholesterol (LDL).
The leaves of your favorite summer “weed” contains high levels of inulin and stimulates the glands of the digestive system.
In addition to being dense in fructooligosaccharides, this leafy green plant contains tannin with disinfectant and detox action.
Natural prebiotic supplements
- Chicory root—consists of 68% inulin, a rich source of prebiotics.
- Functional mushrooms—mushrooms are an excellent source of prebiotics because they contain a variety of carbohydrates such as chitin and galactans.
- Cocoa—cocoa polyphenols, with antioxidant and anti-inflammatory action, can also act as prebiotics, helping stimulate the growth of good bacteria and curbing that of harmful bacteria.
It is also important to remember that prebiotic-rich foods are also rich in other beneficial nutrients and compounds like vitamins, minerals, antioxidants, and other fibers—all of which contribute to optimal gut health as well as our overall health.
Thus, focusing on prebiotic foods can provides a spectrum of health benefits. Since our microbiomes are so individual, consuming prebiotics supports our personal microbiota and the beneficial bacteria that reside there.