Understanding Prebiotic Fiber

Understanding Prebiotic Fiber — a SodaTide guide

The Definition, Simply

A prebiotic is material that feeds the beneficial bacteria already living in your gut. It is food for them, not for you.

That is the whole idea. Human digestive enzymes cannot break these fibres down, so they pass through the small intestine intact and arrive in the colon, where bacteria ferment them.

Prebiotic Versus Probiotic Versus Synbiotic

These three words get used interchangeably and they should not be:

• Prebiotic — the food. Inulin, resistant starch, various other fermentable fibres.
• Probiotic — the organisms. Live bacteria added to your system.
• Synbiotic — both together, which is what SodaTide is.

The reasoning behind a synbiotic is straightforward: adding organisms works better if you also supply what they eat.

What Fermentation Produces

When gut bacteria ferment fibre they produce short-chain fatty acids, including butyrate, acetate and propionate. These are the main reason dietary fibre attracts so much research attention.

Butyrate in particular is connected in research to the health of the cells lining the colon. It is also why Clostridium butyricum is named for it.

Prebiotic Fibre From Food

You do not need a supplement to get prebiotic fibre, and food gives you far more of it:

• Chicory root — the richest source of inulin, which is why extracts come from it
• Onions, garlic, leeks — all contain inulin-type fructans
• Asparagus and Jerusalem artichokes
• Slightly green bananas — a good source of resistant starch
• Oats, barley and legumes

A Note for People With IBS

Fructans such as inulin are high-FODMAP, and some people with IBS find them aggravating. If that describes you, discuss prebiotic supplements with your doctor or a dietitian before starting.