Prebiotics are the food sources for gut microorganisms which encourages them to proliferate and create a healthy GI Tract.
Prebiotic foods include the high fiber foods and resistant starch, such as legumes, oats, beans, onions, garlic, bananas, lentils, whole grains and vegetables
Prebiotic Supplements
You can also buy prebiotic supplements, and we have listed some below
Arabinogalactans
- From the larch tree.
- Arabinogalactans provides an excellent fuel for lactobacillis and bifido bacteria and helps stimulate healthy digestion.
- It has been shown to increase the production of Short Chain Fatty Acids
Slippery Elm Powder
- from the bark of the elm tree
- This forms a soothing mucilage when mixed with water and coats the walls of the GI tract.
- It can be beneficial for inflammation such as occurs in reflux and other inflammatory conditions.
- Slippery elm also has prebiotic qualities providing fuel for the bacteria in the GI tract.
Fructo-Oligosaccharides (FOS )
- FOS is a sugar derived from plants which is made up of a combination of fructose and glucose.
- These molecules are poorly absorbed in the GI tract and act as a prebiotic providing fuel to beneficial bacteria
- Oligofructose is fermented by bacteria and this results in the production of short chain fatty acids which provide a healthy environment for bacteria to thrive.
Inulin
- Inulin is a fiber which can be found in many types of fruits and vegetables.
- Inulin works as a prebiotic in the large intestine by providing fuel for the colonic bacteria.
- Inulin is not readily absorbed so remains in the GI tract.
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These additional supplements can be helpful as part of a plan to restore and enhance your microbiome.
It has been found that many of these prebiotics increase the levels of flora but also increase the growth of butyrate producing organisms.
Butyrate is an important SCFA (short chain fatty acid) that may increase immunity and reduce the risk of chronic disease.
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Probiotics
Probiotics are supplements that include specific species of bacteria that will immediately impact gut health.
It is still important to include prebiotics in the diet as just probiotics alone won’t necessarily allow bacterial species to flourish.
The combination of pre and probiotics is likely to have the best affect.
Guidelines for Taking Probiotics
- Probiotics can be taken with antibiotics however it is best to separate them and take the probiotic at least two hours away from the antibiotic
- If on antibiotics take the probiotic for at least two weeks after you finish the antibiotic
- They can be taken with or without food
- Probiotics are safe with all medications
- Probiotics are safe in pregnancy, breast feeding and are also safe in young children and the elderly
Best Probiotic for IBS
- Probiotics may be the missing link in treating Irritable bowel syndrome.
- IBS can be caused by many different things, however if there is an imbalance of gut flora with increased yeasts and opportunist bacteria then a probiotic may help.
- Specific species are important
- Saccharomyces Boulardii can have a beneficial affect on candida and bacteria that cause diarrhea. It can also be helpful with flatulence caused by candida and yeasts
- Plantarum may be beneficial when the gut is inflamed and may even help when there is systemic inflammation in the body.
Probiotics in Pregnancy
The healthier and more diverse the mother’s microbiome is will result in a healthier and more diverse flora in the newborn. As previously mentioned LGG is extremely beneficial in pregnancy and probiotics while breast feeding is also beneficial.
Pregnancy specific Probiotic formulas are great to take so you know you are getting the best combination for you and your baby.
Beneficial species may include LGG, Bifido Breve , Bifido longum, Bifidobacterium Animalis
Best Probiotics for Weight loss
A healthy gut will also reflect in overall health as well as the ability to lose and maintain a healthy weight.
It has been observed that the microbiome diversity of obese people is different from lean individuals.
Certain species have been identified as being particularly beneficial although a diverse microbiome with an abundance of species, is optimal.
One species which have been identified as being particularly beneficial is Bifidobacterium animalis ssp lactiss. There have been some studies with this probiotic showing positive results with weightloss. There have also been beneficial changes in metabolic markers including reduced cholesterol and reduced inflammation.
