New research finds that the addition of prebiotics can positively enhance the microbiome and improve health outcomes.
Trillions of microorganisms of thousands of species, including bacteria, fungi, parasites, and viruses, make up the microbiome, which has been linked to nearly every aspect of human health. People most commonly think of these “bugs” as being associated with the gut, but in fact, there are several microbiomes running through the human body.
New research finds that the addition of prebiotics can positively enhance the microbiome and improve health outcomes.
What are prebiotics?
The Global Prebiotic Association defines a prebiotic as a product or ingredient that is utilized in the microbiota producing a health or performance benefit. In simpler terms, prebiotics are a nourishing and optimizing source for good bacteria because they help balance the microbiome, increasing short-chain fatty acids, which leads to multiple health benefits, including better gut health and digestion, immunity, regularity, and — of increasing importance — stress management and mood benefits.
While it is sometimes difficult to obtain adequate amounts in food alone, here are three ways to incorporate prebiotics into a daily routine:
Whole foods
Green bananas, onions, garlic, chicory root, and Jerusalem artichokes (“sunchokes”) contain the highest concentrations of prebiotics. Nuts like pistachios and cashews naturally contain a small amount of prebiotics. Uncooked whole oats are also rich in prebiotic fiber.
Fortified foods and beverages
Prebiotics can be found in foods like yogurt, nutrition bars, cookies, cereal, digestive tonics, etc. Common prebiotics listed on the nutrition facts panel will include inulin, resistant starch, xylooligosaccharides, fructooligosaccharides, galactooligosaccharides, and isomalto-oligosaccharides.
Dietary supplements
Prebiotics supplements can be taken on their own, or in combination with probiotics or other supplements. Choose a reputable brand and check the label to ensure an efficacious amount of prebiotics are included.
Just like fruits and vegetables, for optimal health benefit, people should consume a variety of prebiotic types every day.
