How Prebiotics Help Your Gut Health

Prebiotics are a type of dietary fibre that our bodies can’t digest. They pass through the digestive system to the colon, where they are fermented by the beneficial bacteria.

This fermentation process serves as food for the beneficial bacteria in your gut, allowing them to thrive. Prebiotics are essential for probiotic strength and diversity.

Immunity, Brain Health & Probiotics

Let’s chat probiotics for a minute.

Around 70% of the immune system resides in the gut, also making probiotics essential for a well-functioning immune response. Probiotics interact with gut-associated lymphoid tissue (GALT) to help stimulate immune cells, which fight off pathogens.

For instance, probiotics such as Lactobacillus rhamnosus and Bifidobacterium lactis have been shown to boost immunity by enhancing antibody production and inhibiting harmful bacteria, like E. coli and Salmonella. This reduces the risk of infections, supports the body’s natural defences and contributes to a healthier and more resilient gut microbiome.^1,2

The gut-brain axis—an intricate link between the digestive system and the brain—is  also influenced by probiotics, which impact neurotransmitter production and stress responses. Certain probiotic strains, like Lactobacillus helveticus and Bifidobacterium longum, have been shown to reduce cortisol (the stress hormone) and produce serotonin, which can positively affect mood and stress levels. Studies have indicated that a healthy gut microbiome may help reduce symptoms of anxiety, depression, and other mood disorders, making probiotics valuable for mental well-being as well as physical health.^3,4,5 

So now knowing the importance of prebiotics in encouraging a diverse and healthy gut microbiota, let’s look at how you can incorporate them into your day.

Types Of Prebiotics

There are several different types of prebiotics, each with their own unique benefits for digestive health. Here are some of the most common types:

Inulin:

A soluble fiber found in many plants, including jeruselum artichokes, chicory root, garlic, onions, leeks, asparagus, dandelion greens and dandelion root. Inulin is one of the most well-studied prebiotics and is known for its ability to support the growth of beneficial bacteria like Bifidobacteria in the gut.

Our fam reach for Back To the Paddock Dandelion Root Tea blends for a daily dose of inulin. Adding leeks into soups and onion and garlic into cooking is also a simple way of incorporating inulin into our meals. You can find some of our fam favourites over here. 

Slightly stir-frying asparagus in garlic is one of my go-to inulin rich side dishes to eggs and roasted jeruselum artichokes are also very tasty- just go slow though to avoid initial digestive upsets as your gut adjusts to the high inulin content.

Fructooligosaccharides (FOS):

FOS are also found in foods like bananas, onion, garlic, leek, chicory root, asparagus and jeruselum artichokes. They too promote the growth of healthy bacteria and help improve gut health.

Banana’s into smoothies are an easy snack or brekkie option alongside protein – I love having smoothies with muscle building nutrients on the days I come home from a strength workout. But note, bananas in their green, unripe state are rich in FOS and another type of prebiotic, resistant starch, which also supports gut health by feeding beneficial bacteria in the colon.

As bananas ripen and turn yellow or brown, their resistant starch content decreases and is converted into simpler sugars, making them sweeter but lowering their FOS and resistant starch levels. Therefore, green bananas are the better choice if you’re looking to maximize FOS and prebiotic fiber intake for digestive health.

Galactooligosaccharides (GOS):

Typically found in legumes such as lentils, chickpeas, green peas, black beans, fava beans, kidney beans, lima beans, as well as well as beetroot and pistachio nuts. GOS is effective at increasing beneficial bacteria in the gut, particularly Bifidobacteria and Lactobacilli.

We’re lucky to have a big supply of pistachios once a year when our tree produces here on the farm. These make a prebiotic rich snack our fam appreciates, especially after the shelling, soaking and drying process (if not eaten fresh straight away). 

I also love incorporating GOS into our diet through roasted beetroot, a homemade hummus (made from chickpeas) and black beans are the secret ingredient in my Healthy Brownies. They taste so good that no one can ever guess!

Resistant Starch:

This type of prebiotic is found in foods like green bananas, cooked and cooled potatoes, rice and oats.

When foods like rice and potatoes are cooked, the heat causes the starch granules to gelatinize, breaking down their structure and making them more digestible.

When they are then cooled, a process called retrogradation occurs, which changes some of the starches into resistant starch. The starch molecules rearrange and form a new, more crystalline structure that is resistant to digestion. This resistant starch acts like dietary fiber and has various health benefits, such as improving gut health, enhancing satiety, and helping with blood sugar management.

Resistant starch passes through the digestive system to the colon, where it feeds healthy bacteria and supports gut health. Resistant starch resists digestion in the small intestine and acts more like a fiber, feeding beneficial bacteria in the gut and promoting digestive health. 

Interestingly, reheating cooled rice and potatoes doesn’t significantly reduce the resistant starch levels; they retain much of their resistant starch, even if reheated. This makes cooked, cooled, and reheated potatoes and rice a versatile way to enjoy the benefits of resistant starch, which not only supports gut health by feeding beneficial bacteria but helps regulate blood sugar levels.

When Not To Overdo Prebiotics

While these prebiotics support gut health, individuals sensitive to certain fermentable fibers (who are on a low-FODMAP diet or avoiding some of these fibers), may need to limit them to manage symptoms such as gas and bloating. Also diets needed for gut healing in cases of chronic digestive and psychological health issues, such as the GAPS diet recommend a period of time off of prebiotic rich foods.

But this is not a long term solution. Introducing prebiotics slowly and in smaller amounts into your diet overtime can help to determine your individual tolerance and will begin to support your microbiota and overall gut health.  

Processes such as soaking or sprouting legumes and grains can help out digestion, for those with sensitivities. Cooking garlic and onion may also slightly reduce prebiotic content to allow these fibers to be more tolerable.

Benefits Of Prebiotics For Digestive Health

Adding prebiotics to your diet can have a wide range of benefits, particularly for the digestive system. Here’s how prebiotics can help improve your gut health and overall wellness:

Improving Gut Microbiota Balance

The balance of good and bad bacteria in your gut can significantly affect your digestive health. Prebiotics serve as fuel for beneficial bacteria, allowing them to grow and multiply while inhibiting the growth of harmful bacteria. This balance is essential for optimal digestion, nutrient absorption, and as previously mentioned, for immune function.

Studies have shown that inulin, in particular, can significantly increase the populations of good bugs, such as Bifidobacteria in the gut, leading to a healthier gut environment. These beneficial bacteria play a vital role in maintaining a balanced gut microbiota, which is essential for efficient digestion. They help break down food, produce enzymes, and prevent the overgrowth of harmful bacteria.

For example, probiotics like Bifidobacterium and Lactobacillus species help digest lactose (milk sugar) and break down fibers, reducing symptoms of gas, bloating, and constipation. A study published in Alimentary Pharmacology & Therapeutics showed that individuals with lactose intolerance experienced reduced symptoms when they consumed Lactobacillus acidophilus along with lactose-containing foods, suggesting enhanced lactose digestion.⁶

Another study in the Journal of Dairy Science found that Bifidobacterium longum helped improve lactose digestion in lactose-intolerant adults. This was linked to the increased activity of beta-galactosidase, which assists in breaking down lactose in the gut.⁷

This balance also promotes nutrient absorption, allowing the body to utilize vitamins and minerals more effectively, contributing to overall health.

Regulating Bowel Movements

As we know, a well-balanced gut microbiota is crucial for detoxification, allowing healthy elimination of your toxins through a regular complete stool. 

Prebiotics, like inulin, help to increase stool bulk and soften stools, making them easier to pass. This can be especially beneficial for individuals who struggle with constipation. Additionally, prebiotics help maintain the water content in the stool, promoting smooth and regular bowel movements. This natural regulation aids in the prevention of issues such as bloating, gas, and discomfort.

A double-blind, placebo-controlled trial showed that daily supplementation with inulin significantly increased the population of Bifidobacteria, contributing to a healthier gut microbiome. Participants who consumed inulin also reported improvements in bowel regularity, highlighting its effectiveness as a prebiotic for digestive health.⁸

Supporting Detoxification and Elimination

Regular bowel movements are crucial for the elimination of waste from the body, including excess hormones. By promoting regular bowel movements, prebiotics also play a role in detoxification.

The digestive system is one of the primary pathways for eliminating waste and toxins from the body. When bowel movements are irregular, excess hormones and toxins can be reabsorbed into the bloodstream, leading to various health issues. This is a major driver of oestrogen dominance type states, which can drive conditions such as painful and heavy periods.

Ensuring adequate prebiotic intake helps maintain regular elimination, supporting the body’s natural detoxification processes.

Enhancing Mineral Absorption

Prebiotics like inulin can also help improve the absorption of essential minerals, such as calcium and magnesium, in the digestive tract. This is particularly beneficial for maintaining bone health and preventing conditions like osteoporosis.

A comprehensive review published in the Journal of Nutrition found that inulin-type fructans positively affect calcium absorption, particularly in the lower intestine, where they can increase calcium’s bioavailability.⁹

Inulin: A Star Probiotic Found In Dandelion Root

Among the various prebiotics, inulin stands out for its versatility and significant benefits for gut health. It is a soluble fiber that is naturally found in dandelion root, making organic dandelion root tea a simple and effective choice for those looking to improve their digestive health naturally.

Inulin is especially effective at stimulating the growth of Bifidobacteria in the colon, which supports overall gut health and immune function. A study published in the Journal of Nutrition found that daily supplementation with inulin significantly increased beneficial gut bacteria and improved bowel regularity in participants.¹⁰

This makes it a powerful prebiotic for anyone looking to boost their digestive health and maintain a healthy gut.

Adding In Prebiotics With Ease

Incorporating a rich source of prebiotics into your daily diet doesn’t have to be complicated. One of the easiest and most enjoyable ways to get a healthy dose of inulin is through Back To The Paddock Organic Dandelion Root Tea.

Dandelion root is naturally rich in inulin, making it a perfect choice for anyone seeking to support their gut health. With regular cups of our specialised blends, you can effortlessly nourish your gut bacteria, promote regular bowel movements, and support the body’s natural detoxification process.

Also focusing on upping your vegetable and legume intake and variety over the week will greatly help you reach a greater level of other prebiotics, for the health benefits they bring.

Whether you’re looking to improve your digestion, enhance nutrient absorption, support detoxification, boost brain health, strengthen your immunity and balance your hormone, foods are medicine to deliver the prebiotics (and in turn probiotics), your body needs.

Whats your fav way of adding prebiotics into your daily diet? Let me know in the comments section below.