A-Z gut bacteria Articles

A balanced gut flora helps to promote healthy absorption and digestion, and significantly improves and regulates your immune function. What many people do not know is that FOS, or 'prebiotics', can help to naturally increase your production of 'healthy bacteria', no live cells required.

What Are Prebiotics?

Prebiotics are defined based on 3 criteria

1) The (food)source must be non-digestable and resistant to gastric acidity, hydrolysis by intestinal digestive enzymes, and gastrointestinal absorption.

2) It must be fermentable.

3) It should, in a selective way, stimulate growth and/or metabolic activity of intestinal bacteria, which it does at the expense of pathogenic bacteria.

Top Prebiotics: FOS, Inulin & Oligofructose

Two specific fructooligosaccharides (FOS), inulin and oligofructose, are considered by Marcel Roberfroid, the man who both discovered and named prebiotics in 1995, to be the only sources to fully meet his definition of prebiotics.

What Foods Contain Prebiotics?

Although a food cannot be considered a prebiotic, certain foods can be a rich source of prebiotics or have higher prebiotic potential.

Foods with a high inulin content, for example include Jerusalem artichoke, onion, garlic, and chicory root. These foods are said to selectively increase the production of both the lactic acid producing bacteria (Lactobacillus species) and the bifidobacterium species of 'beneficial' bacteria.

FOS prebiotics are a form of fibre, meaning it also has the added benefit of being able to regulate blood sugar, applicable not only to individuals with diabetes or who are prediabetic, but helpful for those looking to control cravings and weight gain. Fibre has also been shown to help to lower cholesterol.

Adding More FOS Prebiotics To You Diet For Improved Gut Health

A synbiotic diet is one that is high in both prebiotic and probiotic foods/supplements. Pre and probiotics when taken together enhance each others' effects. This is why many companies are now including prebiotic fibre/FOS/inulin in with the live cells of a probiotic. Prebiotics can be taken this way, in capsule form, or in powder. Some companies are now combining these rich prebiotic substances with protein, multi mineral combinations and greens to increased overall health.

Inulin is a starchy substance found in many vegetables and fruits. Foods with a high inulin content, include Jerusalem artichoke, onion, leek, garlic, banana and chicory root. Inulin is one of only two Fructooligosaccharides (FOS) to be defined as a prebiotic. 

Comparing Prebiotics & Probiotics: Understanding Their Differences & How They Work Together

Prebiotics are defined based on 3 criteria 

1) The(food) source must be non-digestible and resistant to gastric acidity, hydrolysis by intestinal digestive enzymes, and gastrointestinal absorption. 

2) It must be fermentable 

3) Should, in a selective way, stimulate growth and/or metabolic activity of intestinal bacteria, which it does at the expense of pathogenic bacteria. 

To put it more simply, your digestive system is unable to break down inulin, meaning it travels, unharmed, through to your bowel where it ferments and stimulates the growth of ‘good bacteria’ or probiotics. This nutrient selectively increases the production of both the lactic acid-producing bacteria (Lactobacillus species) and the bifidobacterium species of 'beneficial' bacteria. A healthy gut flora consists of a large amount of these ‘good bacteria’ that then serve to suppress pathogenic bacteria from flourishing.

Understanding How Inulin Supports Gut Health

Inulin, through the growth of ‘healthy bacteria’, promotes the healthy digestion and absorption of nutrients from food. As an indigestible fiber, it also helps to promote healthy elimination and is often used for the effective treatment of constipation, without having the common bulking effect that so many fiber supplements have. As a fiber, inulin may also have the added benefit of helping to regulate blood sugar, applicable not only to individuals with diabetes or those termed pre-diabetic but helpful to those looking to control cravings and weight gain.

Explore Inulin's Impact on Cholesterol

Inulin may decrease the body’s ability to make a certain type of fat called triglycerides. Many individuals with high cholesterol may also find that their triglyceride level is also high, or in fact that it is ONLY their triglyceride level that is out of range, equally as concerning. Inulin can significantly decrease triglyceride levels after only a couple of months of regular use.

Shopping For Quality Inulin Supplements

Pre and pro-biotics, when taken together, enhance each others' effects. This is why many companies are now including prebiotic fibre such as inulin along with the live cells of a probiotic. It is also found in many combination fiber supplements, mainly sourced from chicory root. Although less often, inulin, can also be found on its own. Recommended dosages range from 10-20 g/day, depending on the condition being treated. Consult a healthcare practitioner if supplementing with high doses, as malabsorption issues can result. Be sure to take inulin away from any medication or other supplements, to not interfere with their absorption.