Prebiotics

Definition of a Prebiotic

Prebiotics are indigestible carbohydrates that selectively promote the growth of the beneficial large intestinal bacteria, such as Bifidobacteria and Lactobacilli, associated with health and well being ^[1,5].

Bacterial breakdown (fermentation) of prebiotics yields gases and short-chain fatty acids (SCFAs), which feed bacteria themselves and colonic lining cells; some of SCFAs are absorbed and provide some energy (1-2 kcal/gram prebiotics) ^[5].

Picture 1. Examples of foods high in prebiotics

Chart 1. List of Prebiotics and Food Examples
A PREBIOTIC	FOOD
Inulin and fructo-oligosaccharides (FOS, oligofructose)	Wheat, Jerusalem artichokes, chicory root, dandelion root, camas, onions, leeks bulb, murnong, yacon, burdock, garlic, salsify, burdock, jicama
Trans Galacto-oligosaccharides (TOS) (artificially produced from the milk lactose)
Lactulose (artificially produced from lactose)	Added to certain energy bars, beverages, yogurts
Resistant starches	Cooked and cooled potatoes, pasta or rice; unripe (green) banana, sorghum, modified starches

Chart 1 sources: ^{[1,5,9,10,11,12,13]}

Other Suggested but Not Yet Proven Prebiotics

Acacia (arabic) gum, arabinoxylan (semi-synthetic, soluble, from wheat bran extract), gluco-oligosaccharides, human milk oligosaccharides (HMO), isomalt, isomalto-oligosaccharides, lactitol, lactosucrose, polydextrose, psyllium husk, soybean oligosaccharides, wheat dextrin, whole-grain corn, whole-grain wheat, xylo-oligosaccharides
References: ^[1,5]

Prebiotic Supplements

Prebiotic supplements currently on the market usually contain inulin or fructo-oligosaccharides (FOS).

Possible Prebiotic Health Benefits

What has been proven so far is that prebiotics selectively promote the growth of beneficial intestinal bacteria. This could help prevent the growth of the harmful bacteria, prevent or treat intestinal infections, diarrhea in infants ^[2], allergy (eczema) in infants ^[3], necrotizing enterocolitis in preterm infants ^[4], irritable bowel syndrome (IBS) ^[6], inflammatory bowel disease (Crohn’s disease, ulcerative colitis), improve immunity, prevent colorectal cancer ^[7], increase satiety and reduce blood glucose spikes after meals ^[8], reduce blood cholesterol ^[11], help in weight loss, increase the absorption of calcium, magnesium and iron and prevent constipation, but non of these effects have been firmly proven, yet ^[5].

Side Effects

Prebiotics, especially inulin and fructo-oligosaccharides (FOS), consumed in high amounts can cause abdominal bloating, excessive gas (flatulence), loose stools or diarrhea ^[5].

Frequently Asked Questions

1. What is difference between prebiotics and probiotics?

Prebiotics are nutrients that promote the growth of the beneficial intestinal bacteria, while probiotics are the actual bacteria or yeasts added to “probiotic foods.”

Related Nutrients

Roberfroid, M., 2007, Prebiotics: the concept revisited The Journal of Nutrition
Duggan, C. et al, 2003, Oligofructose-supplemented infant cereal: 2 randomized, blinded, community-based trials in Peruvian infants The American Journal of Clinical Nutrition
Osborn, DA et al, 2013, Cochrane Neonatal Reviews: Prebiotics in infants for prevention of allergy Eunice Kennedy Shriver National Institute of Child Health and Human Development
Patel, RM et al, 2013, Therapeutic Use of Prebiotics, Probiotics, and Postbiotics to Prevent Necrotizing Enterocolitis: What is the Current Evidence? PubMed Central
Slavin, J., 2013, Fiber and Prebiotics: Mechanisms and Health Benefits PubMed Central
Ford, CA et al, 2014, Efficacy of Prebiotics, Probiotics, and Synbiotics in Irritable Bowel Syndrome and Chronic Idiopathic Constipation: Systematic Review and Meta-analysis PubMed
Clark, MJ et al, 2012, Effect of prebiotics on biomarkers of colorectal cancer in humans: a systematic review PubMed
Kellow, NJ et al, 2012, Metabolic benefits of dietary prebiotics in human subjects: a systematic review of randomised controlled trials. PubMed
Chatterjee, A. et al, 2011, Prebiotics in periodontal health and disease PubMed Central
Steinbüchel, A., 2004, p 445 Biopolymers
Davidson, MH et al, 1999, Effects of Dietary Inulin on Serum Lipids The Journal of Nutrition
lles, MS et al, 1999, Effect of transgalactooligosaccharides on the composition of the human intestinal microflora and on putative risk markers for colon cancer The American Journal of Nutrition
Sajilata, MG et al, 2006, Resistant starch ─ a review Wiley Online Library