Our gut microbiome is a rich and complex ecosystem of bacteria, fungi, viruses, and other microorganisms that influence many aspects of our everyday wellbeing, from digestion and immunity to mood and inflammation. 

Without question, the most overlooked player in the intricate inner world of our gut health, is the role of the humble prebiotic. Too often, we think of restoring gut health by replenishing our gut with beneficial probiotic bacteria, with little attention paid to the environment we expect them to survive in, and the fuel they need to flourish and thrive. 

What Are Prebiotics?

Prebiotics are non-digestible fibres and compounds that pass through the upper part of the gastrointestinal tract undigested. When they reach our colon, they serve as a food source for our beneficial gut bacteria, primarily Bifidobacteria and Lactobacilli. Prebiotics are an essential substrate to help beneficial bacteria thrive by improving the environment of our gut and making it a desirable place for our good bacteria to live and grow.

How Do Prebiotics Work?

Prebiotics have been described by some experts as ‘miracle grow’ (fertiliser) for our friendly gut bacteria. All living things need a food source to survive and our microbes are no different. Consuming prebiotics is like adding premium fuel to your high performance car so you keep a clean engine and your car performs at it’s best. 

A Place Good Bacteria Want To Live

Prebiotic fibres help to rehabilitate the gut environment, making it considerably more hospitable to the types of friendly gut bacteria we want to take up residence there. The healthier our gut environment is, the more hostile it becomes for pathogenic organisms, who typically thrive in poorer conditions. Prebiotics help to contribute to ideal gut acidity levels, which is important for not only resisting infection, but is also an important aspect to facilitating a robust beneficial microbiota composition. 

The Power Of Short Chain Fatty Acids

As prebiotic fibres undergo fermentation in the colon, they are digested by our microbiota. This fermentation process is highly beneficial, producing short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate. These SCFAs are crucial energy sources for colon cells and play a key role in maintaining the integrity of the gut lining. They also exhibit anti-inflammatory properties that enhance the overall gut environment.

Additionally, SCFAs impact the body beyond the gut. Their small size allows them to enter the bloodstream and contribute to broader health benefits, including improved immune function, cardiovascular health, and nervous system function. Given their widespread benefits, researchers have been investigating SCFAs for over a decade, exploring their potential in preventing metabolic syndrome, various bowel disorders, and even certain types of cancer.

The Key Benefits Of Prebiotics

By being an essential fuel for healthful gut microbiota and the resultant beneficial byproducts of their fermentation, prebiotics have a range of direct and downstream benefits for wellbeing. These include;

• They work in synergy with beneficial, health-promoting probiotic bacteria to preferentially support their ability to grow and flourish
• They improve the gut environment, stabilising pH and improving the protective mucus layers within the gut that promotes gut integrity
• They support a regulatory effect on bowel motility
• They normalise and improve both constipation or diarrhoea states
• They help regulate inflammatory cytokines and decrease gastrointestinal inflammation
• They support immunity via improved T-cell differentiation
• They promote better mood via supporting the gut-brain axis

Selecting Therapeutic Prebiotics

We can obtain prebiotic fibres and resistant starches in our diet from certain foods such as; pectin (from apples, apricots, carrots etc), inulin (from asparagus, garlic, onion, leeks etc) and resistant starches (from oats, rice, unripe bananas and potatoes that are cooked, then cooled before eating). We can also use targeted, therapeutic prebiotic soluble fibre supplements such as partially hydrolysed guar gum, acacia fibre and green banana resistant starch to support gastrointestinal rehabilitation. 

Partially Hydrolysed Guar Gum

Sunfibre™ is an high-quality, evidence-based, trademarked brand of partially hydrolysed guar gum, also known as PHGG. It is a natural, soluble dietary fibre derived from guar beans. PHGG offers several benefits:

• Gentle on Digestion: PHGG has a low viscosity, making it easier to digest and unlike some other fibres, is less likely to cause bloating or discomfort, even at higher doses. This feature makes it an ideal prebiotic for individuals with sensitive digestive systems.
• Modulating Gut Microbiome: PHGG has been shown to boost bacteroides activity and promote the growth of beneficial bacteria, particularly Bifidobacteria and Lactobacilli. This effect contributes to building a better, balanced gut microbiome to enhance overall gut health.
• Regulating Bowel Movements: One of PHGG’s most supportive attributes is its ability to help regulate bowel movements by promoting water absorption in the colon. This can result in softer, easier-to-pass stools for those with constipation, and firmer stools for those with diarrhoea, thus providing a normalisation effect to bowel regulatory.

Acacia Fibre

Fibregum™ is a FODMAP friendly, soluble fibre derived from acacia trees with scientifically validated prebiotic properties. Acacia gum soluble fibre offers several key benefits:

• Selective, Slow Fermentation: Acacia fibre undergoes slow, selective fermentation in the colon, stimulating the growth of beneficial bacteria. This slow fermentation process can be ideal for reducing the risk of gas and bloating compared to rapidly fermenting fibres.
• Supporting Intestinal Health: Acacia gum contains arabinogalactan proteins, which are key to its prebiotic effects. These proteins, coupled with the fibre content of acacia gum, support the growth of beneficial gut bacteria, such as Bifidobacteria species. The beneficial bacteria ferment these components, leading to the production of short-chain fatty acids (acetate, butyrate and proprionate) that are crucial for maintaining gut health, enhancing the gut barrier, and reducing inflammation. 
• Metabolic advantages: Research suggests Acacia fibre may assist with weight management by keeping you feeling satiated for longer and supporting healthy glucose management. It has also been shown to support the downregulation of inflammatory cytokines and complimentary anti-inflammatory compounds. 

Green Banana Resistant Starch

Resistant starch from unripe, green bananas is a prebiotic fibre that resists digestion in the small intestine, reaching the colon intact:

• SCFA Production: Once in the colon, resistant starch is fermented by gut bacteria, producing SCFAs that support colon cell health, boost probiotic bacteria populations and reduce inflammation. 
• Metabolic Advantages: Studies suggest that resistant starch can support insulin sensitivity by reducing glucose spikes after meals, contributing to better blood sugar management. The resistant starches of green banana have also been shown to support body composition and healthy lipid profiles. 
• Nutrient Rich: Green bananas are not only rich in prebiotic fibre, but also may improve the synthesis of B vitamins as well as contain appreciable levels of important vitamins and minerals that can contribute to healing and repair. Such as vitamin C, vitamin B6, vitamin A, potassium, phosphorus, magnesium and zinc. 

Prebiotics: The Most Valuable Player (MVP)

It’s no wonder gut problems are increasingly common. Most adults fall well below daily dietary fibre targets that are critical to supporting optimal gut function and healthy microbiota environments. By focussing on dietary inclusions and targeted supplemental soluble prebiotic fibres, we can rehabilitate and restore lost gut function. 

As we’ve discussed, prebiotics play a crucial role in maintaining and restoring gut health by selectively nourishing beneficial bacteria and contributing to the production of SCFAs that support intestinal and systemic health. Just like you wouldn’t expect a plant to survive in poor soil conditions, the same can be true of our good gut bacteria. Prebiotics are the most valuable player, by ensuring the survival of the microorganisms we want to inhabit our gut and ensuring the terrain is optimised for microbiota living conditions.

Many people find their quality of life can be affected greatly by a dysfunctional and unpredictable bowel and by restoring regularity to bowel habits and providing the right environment for our ‘good’ bacteria to survive and thrive we can make a substantial difference in gut wellbeing. 

Sunfibre (PHGG), Fibregum (Acacia fibre), and green banana resistant starch are three dependable prebiotics that provide unique benefits for the gut microbiome. By incorporating these prebiotics into your gut healing journey, you’re providing essential fuel and ideal living conditions for the right kind of bacteria to occupy your gut. 

References

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