Prebiotic Fiber Benefits, Dietary Requirements & Food Sources

Prebiotic fiber is any type of indigestible carbohydrate that can support the growth of probiotic bacteria in the intestines. Prebiotics are not food for these beneficial organisms, but they serve as substrates for probiotics to colonize the gut and inhibit the growth of pathogenic bacteria.

Prebiotic fiber has been described as “fertilizer” for probiotic bacteria. Administering prebiotic supplements together with probiotics can improve the efficacy of these products and contribute to a number of health benefits.

Two common types of prebiotics are Fructo-oligosaccarides (FOS) and Galacto-oligosaccardes (GOS). Inulin is a type of prebiotic fiber found naturally in certain grains, vegetables such artichokes and asparagus and in certain roots.

Galacto-oligosaccardes are found naturally in fermented dairy products and in human breast milk. Prebiotic fibers are also added to a number of common health foods, such as prebiotic-enriched yogurt, snack and protein bars, certain cereals and bread products.

A number of prebiotic-enriched probiotic supplements are also available. These supplements usually state that they contain inulin, FOS, GOS or MOS on their labels.

Probiotics

Digestive Supplement

Gut Health

Digestion

Immune Function

How It Works:

• Supports a healthy immune system & microflora
• Promotes digestion & nutrient absoprtion
• Combats pathogenic bacteria; Improves metabolism

Dosage:

Between 1 - 10 Billion CFUs per day

Safety:

Rated Likely Safe

Top Probiotics Products* ❯

View User Ratings* ❯

Prebiotic Fiber Dietary Requirements

Getting enough prebiotic fiber in your diet can support digestive function as well as general health. It is recommended that at least 4 grams are consumed daily.

The average intake of prebiotics in the USA is 2 grams per day, which means that the majority of Americans are not getting enough. Wheat (70%) and onions (20%) provide most of the 2 grams of prebiotic fiber that many people are eating daily.

In some cases, higher dosages are recommended. Up to 16 grams daily is beneficial and 20 to 40 grams has been used for constipation in elderly people.

Consuming prebiotic supplements and combination formulas with probiotics as well as eating high prebiotic foods are ways to increase daily intake. Diets that are high in mainly processed foods tend to be deficiency in prebiotic fiber.

It is believed digestive disorder health conditions such as bloating, chronic fatigue, constipation, diarrhea, heartburn, hemorrhoids, IBS (Irritable Bowel Syndrome) intestinal gas and ulcers are associated with lack of prebiotic fiber in the diet.

Benefits of Prebiotic Fiber

There are two types of fiber, soluble and insoluble. Insoluble fiber is roughage that sweeps undigested material from the bowel and leaves as a stool.

Soluble fiber is the prebiotic fiber. It enters the colon and ferments into short chain fatty acids that provide substrates for the probiotics (beneficial bacteria) to live on.

Legumes such as black beans, chick peas, kidney beans, romano beans, fava beans, lentils, lima beans, peas and soy beans are a source of prebiotic fiber. They also provide protein, B-complex vitamins, minerals and phytochemicals.

In addition to the benefits associated with increased probiotic bacteria growth, fiber can play an important role in digestive health and in the prevention of certain diseases and health conditions.

Fiber also helps prevent kidney disease, balance the glucose levels in the blood and reduces toxins from building up and potentially leaking into the blood stream from an impaired gut wall that has been weakened from bad bacteria.

Fiber is also an appetite suppressant so it can help with weight loss and it helps to keep cholesterol levels down. Soluble fibers help with mineral absorption, especially magnesium, calcium, and iron.

Effects of Prebiotic Fiber

Inulin is an oligosaccharide used as a prebiotic supplement and is a fiber found in wheat, onions, bananas, artichokes, leaks and asparagus. Inulin is composed of chains of between 2 – 60 glucose and fructose molecules; it belongs to a class of dietary fibers known as fructans.

Inulin has been found to improve constipation; in research studies, taking inulin as a prebiotic increased the number of stools reported by elderly patients from 1 – 2 per week to 8 – 9.

Other studies have shown that taking inulin can increase the quantity of Bifidobacterium in stools, suggesting that it causes an increase in proliferation of this probiotic bacteria.

Taking an oral inulin supplement can also improve triglyceride levels by up to 19% after eight weeks. There have not been significant effects reported on cholesterol levels or obesity in research trials conducted to date.

Fiber and prebiotics are being included in enteral nutrition (EN) where patients are feed through an IV. The study published in the Journal of Gastroenterology in May2015 showed this inclusion helped minimize diarrhea in non-critical patients receiving EN.

Another clinical study in the World Journal of Gastroenterology Pathophysiology showed that fiber supplementation of the EN feeds potentially improved microbiota mass and function.

Prebiotic Fiber Safety

Prebiotic supplements are considered safe when used orally at appropriate dosages. These natural fibers are found in a number of common foods in the American diet. However, eating higher levels of prebiotic fiber found in dietary supplements may result in some adverse effects when first starting to use a supplement.

It is best to introduce prebiotic fiber gradually to the diet to prevent diarrhea and flatulence. Abdominal cramps, bloating, intestinal gas and a softening of stools are side effects of prebiotic fiber. As the body tolerates the increased fiber consumption, more beneficial amounts can be introduced.

Prebiotic fiber is an important daily dietary requirement. Eating high prebiotic fiber foods and taking probiotic supplements can promote ongoing good digestive health and support general wellness.

Rate This Article

(1 votes, average: 5.00 out of 5, rated)