Prebiotics

Definition  

Prebiotics are non-digestible food components—primarily fibers—that selectively stimulate the growth or activity of beneficial gut bacteria, particularly Bifidobacteria and Lactobacilli. Unlike probiotics (live bacteria), prebiotics serve as food for these microbes. 

Common Sources 

• Natural Food Sources: 

• Chicory root (rich in inulin) 

• Garlic, onions, leeks 

• Asparagus, Jerusalem artichokes 

• Bananas, oats, apples (contain fructooligosaccharides or pectin) 

• Soybeans, legumes 

• Fortified Foods & Supplements: 

• Prebiotic powders (e.g., inulin, FOS) 

• Functional beverages and nutrition bars 

Health Benefits 

• Improved digestion and bowel regularity 

• Enhanced calcium and magnesium absorption 

• Strengthened immune system 

• Lowered inflammation and reduced risk of colorectal cancer 

• Support for metabolic health, including better blood sugar control 

• Potential mental health support via the gut-brain axis 

Recommended Amounts 

• While there is no official Recommended Dietary Allowance (RDA), most health experts suggest 3–10 grams/day for general benefits. 

• Some clinical studies use higher doses (10–20 grams/day), but this may cause bloating or gas in sensitive individuals. 

Deficiency & Consequences  

Prebiotic deficiency is not formally defined, but inadequate fiber intake (common in Western diets) can lead to: 

• Imbalanced gut microbiota (dysbiosis) 

• Increased risk of gastrointestinal disorders (e.g., constipation, IBS) 

• Reduced immune function 

• Impaired nutrient absorption