Prebiotics: How they support gut health, explained by experts

Prebiotics are non-digestible fibres that pass to the colon to feed beneficial gut bacteria and are found in many plant foods and some supplements; experts report that tolerance varies and people with IBS or SIBO may not tolerate them.

Prebiotics are non-digestible fibres that pass through the digestive tract to the colon, where they act as nourishment for beneficial gut bacteria. Experts explain they help maintain a balanced microbiome and are linked to digestive wellbeing, immune function and emerging research on mood and brain health. Prebiotics occur naturally in many foods and are also available in supplement form, but individual tolerance differs and they are not suitable for everyone. What is known: - Prebiotics are types of fibre that resist digestion in the small intestine and reach the colon to feed resident bacteria. - Species often described as benefitting include Bifidobacterium and Lactobacillus, which support fibre digestion and the gut barrier. - Common prebiotic compounds mentioned include inulin, fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), beta-glucans, resistant starches, polyphenols, pectin and saponins. - Food sources cited include chicory root, onions, Jerusalem artichokes, oats, brown rice, quinoa, green bananas, beans, cooked-and-cooled potatoes, certain mushrooms, olive oil and cacao. Supplements and fortified drinks also contain some of these fibres. - Reported benefits include support for digestion, improved mineral absorption, contributions to immune cell function in the gut, and emerging links to mood and cognitive health. The article notes historical diets provided far more prebiotic fibre than many modern diets do. - Reported risks and limits include poorer tolerance among people with IBS or small intestinal bacterial overgrowth (SIBO), possible gas or bloating when intake is high or the gut is unstable, and guidance in the article to introduce supplements slowly and follow labelled dosages. Summary: Prebiotics can contribute to a balanced, resilient microbiome and are available through a range of everyday foods as well as supplements, according to the article. It highlights potential benefits for digestion, nutrient absorption and immune-related gut activity, while reporting that tolerance varies and some people with gut conditions may experience worsening symptoms. The article reports that experts recommend caution and personalised guidance for people with underlying gut conditions. Undetermined at this time.