Prebiotic Food Sources and Dietary Intake Recommendations

Increasing your consumption of prebiotic food sources can support a healthy microbiome, contribute to digestive function and support general health and wellness.

Prebiotics foods are a source of indigestible fiber, which stimulate the growth of probiotic bacteria in the gastrointestinal tract. In research studies, increasing your consumption of prebiotic-rich foods has been shown to increase probiotic organisms counts in the GI tract, even without using a probiotic supplement.

Most Americans do not eat sufficient amounts of probiotic food sources every day. The recommended dosage is a minimum of 4 grams per day and some authorities suggest 8 grams and up to 12 to 16 grams are beneficial. The average American diet only contains 2 grams per day of probiotic fiber.

Because of the amount of prebiotic fiber in most foods eaten, a dietary supplement may be recommended. Inulin and oligofructose are two prebiotics that are found in prebiotic formula supplements.

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Prebiotic Food Sources

Most Americans get their prebiotic fiber from 70 % wheat and 20% from onions, amounting to about 2 grams per day. Increasing your consumption of non-processed foods, certain vegetables, healthy whole grains and fiber-rich roots can help you consume the minimum recommended 4 grams per day.

Raw chicory root has a high percentage of prebiotic fiber per weight with 64.6%. Raw dandelion greens have 24.3 % of prebiotic fiber, raw garlic has 17.5%, raw leek has 11.7% and raw onions have 8.6% (cooked onions have 5%).

Raw asparagus and raw wheat bran also have 5% prebiotic fiber per weight. Raw bananas have 1%. Honey contains prebiotic fructooligosaccharides (FOS) of 4 to 5%. Pectin found in fruit is a natural prebiotic carbohydrate.

Inulin is a prebiotic oligosaccharide, made up of chains of 2 to 60 glucose and fructose molecule. This ingredient is also commonly found in prebiotic supplements, especially combined with probiotics from the Lactobacillus and Bifidobacterium families.

The main food staples with inulin are agave, (native to Mexico), bananas, chicory root, Jerusalem artichokes, jicama, (jam bean) wheat and wild yams.

The resistant starch in Sorgham flour (a gluten free wheat alternative) helps the probiotic bacterial survive the acidic nature of the stomach for the probiotic to reach the gut.

Benefits of Prebiotic Foods

Prebiotics are types of carbohydrates that are not digested in the small intestines. Specifically, they are soluble fiber sources such as inulin, Fructo-Oligosaccharides (FOS) and Galacto-oligosaccharides (GOS) that nourish probiotic bacterial living in your intestines.

By eating a diet rich in natural and organic sources of these prebiotic fibers, you can support the growth and function of probiotics. Prebiotics are not foods for probiotic organisms, but they do serve as substrates that help these living organisms colonize the gut and colon.

When probiotic bacteria are allowed to colonize the intestines, they help to improve the balance in the microflora of the gut. They work to support digestive processes, improve the function of the immune system and inhibit the growth of harmful bacteria that can cause diseases and infections.

Research is also showing benefits for improving weight loss results, supporting cardiovascular health and maintaining normal cholesterol levels, improving the body’s resistance to infection, boosting nutrient absorption and for supporting mood and cognitive function.

Probiotics and prebiotic foods may also be used to fight Candida vaginal infections in women, improve symptoms of IBS and IBD, as well as to relieve constipation and diarrhea.

Prebiotics Research Review

A Clinical study published in The British Journal of Nutrition in August 2010 showed that consumption of prebiotic-rich foods had beneficial physiological effects in the colon and helped reduce the risk of dysbiosis and the associated intestinal and systemic pathologies.

A clinical study published in the Ailmentary Pharmacology and Therapeutic in September 2006 showed three prebiotics oligofructose, galacto-oligosaccharides and lactulose significantly increased probiotic bacterium Bifidobacteria and Lactobacillus in the large bowel microbiota.

The prebiotic called lactulose is created when the milk sugar lactose is heated. This prebiotic is found in pasteurized; ultra-heat treated (UHT) and sterilized milk.

Lactulose promotes the growth of Bifidobacteria. A clinical study showed exercise helps increase the effectiveness of lactulose to produce hydrogen which inhibits free radicals.

A clinical study in The British Journal of Nutrition in October 1998 studied chicory fructans which are a beta fructo-oligosaccharides and are classified as a natural food ingredient and prebiotic.

Chicory significantly increases the probiotic Bifidobacteria in human fecal flora with a dose of 2.75g/d (2.75 grams per day) and this effect lasted for 7 weeks.

Potential health benefits include reducing intestinal infectious diseases, cardiovascular disease, non-insulin dependent diabetes, obesity, osteoporosis and cancer as well as the improvement of calcium bioavailability (absorption).

Additional Prebiotics Food Effects

A clinical study published in Frontiers in Immunology in September 2015 showed Inulin beta-2-1 fructans prebiotics may improve immune function and the ability to respond to infections.

The study looked at the effect of long-chain inulin and oligofructose (Orafti(®) Synergy1) on immune function in middle-aged humans’s response to seasonal influenza vaccination. The study concluded that a combination of beta-2-1 fructans, can enhance immune response in healthy middle-aged adults.

The prebiotic fiber inulin also helps constipation. In one study with older people, participants took 15 grams of inulin daily.

This supplement also increases the absorption rate of calcium and other minerals. Inulin has been shown to lower levels of triglycerides (blood fat) as well.

Raw, unfiltered apple cider vinegar contains pectin and is a source of prebiotics. A study in Diabetes Care in November 2007 showed the blood glucose levels were 4 to 6% lower when two tablespoons of apple cider vinegar was taken before bed when compared to the group who did not.

Prebiotic-rich foods are also used in weight loss because they are non-digestible carbohydrates. Daily consumption of oligofructose (FOS) helped reduce blood glucose and insulin and the people taking this prebiotic lost twice as much weight.

Honey is a prebiotic with (4 to 5%) fructooligosaccharides (FOS). A study published in BMC Complementary and Alternative Medicine in 2006 confirms the enhancing effect of honey on colonic probiotic bacteria.

The non-digestible and the non-absorbable saccharides move to the colon to induce the probiotic bacterium growth of Bifidobacteria spp as well as Lactobacilli spp.

Side Effects of Foods High in Prebiotics

Prebiotic foods are generally well tolerated, but there may be some side effects when first increasing your consumption of prebiotic fibers. One common side effect experienced is bloating and gas. This tends to subside following a few days of use.

In rare cases, the prebiotic Inulin may cause allergic reactions, with symptoms that can include Asthma, skin rash and contact dermatitis.

Avoid chicory if you are allergic to ragweed as it is in the same family. Chicory is also related to chrysanthemums, daisies and marigolds.

Inulin may also cause abdominal cramping, bloating, diarrhea, frequent bowel movements and intestinal gas. Chicory is not recommended for women who are pregnant or breastfeeding as in rare cases it could cause miscarriage.

Chicory may also interfere with certain drugs and supplements. Inulin may increase the amount of calcium you absorb from foods.

Prebiotic foods have an important role in digestive health. It is recommended to consume at least 4 grams a day, but dosages of up to 12 to 16 grams may have additional health benefits. To achieve these dosages, supplements may play a role.

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