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What a prebiotic supplement can do for your gut
Gut health is getting more and more attention, and rightly so. The state of our gut has an undeniable impact on things like our immunity and even our mental health. When people experience digestive issues, they often reach straight for probiotics. However, what is often overlooked, yet just as important, are prebiotics. In this blog, you will discover what prebiotics are, how they work, and when taking a prebiotic supplement makes sense.
What are prebiotics?
When you eat garlic, oats, or an unripe banana, certain fibers remain largely undigested. That’s not a flaw in your digestion, it’s a clever feature. These fibers make their way to your large intestine, where they serve as food for beneficial bacteria, or probiotics.
Prebiotics are therefore indigestible dietary fibers that truly come to life in your large intestine. There, they become a feast for beneficial bacteria such as bifidobacteria and lactobacilli. This gives the good bacteria a boost, which in turn supports your gut health.
Research confirms that prebiotics can improve bacterial diversity in the gut and contribute to a stronger intestinal barrier.
Tip: Also read our blog “The Gut Microbiome: The Key to Your Health.”
Why should you use a prebiotic supplement?
Prebiotics naturally occur in many foods such as onions, leeks, artichokes, and oats. However, many people still don’t reach the recommended daily intake of fiber. According to European data, the average intake remains below 20 grams per day, while 25 to 30 grams should be the minimum.¹
With the busy lives we lead, it’s not always possible to cook fresh meals every day. That’s why a prebiotic supplement can be beneficial. It can also be helpful after a course of antibiotics or during periods of stress, when the gut flora may become temporarily unbalanced.
Insentials supplements for gut health
03 The Boosters
03 The Boosters
Gut Night
Contributes to the normal functioning of the stomach
Supports digestion¹ ²
Add to cart
€25,00
€25,00
-10%
Digestion
Different types of prebiotics
Not every fibre is automatically prebiotic. The following types are prebiotic and are most commonly found in supplements:
Inulin
Inulin is found in chicory and salsify, among other things. It promotes the growth of bifidobacteria and has been well researched. The Prebiotic Potential of Inulin-Type Fructans: A Systematic Review (2021), for example, discusses the effects of inulin-type prebiotics in detail and states that these fibres consistently stimulate the growth of Bifidobacterium and other beneficial bacteria.²
Fructo-oligosaccharides (FOS)
Fructo-oligosaccharides, also known as FOS, are short fibre chains that are quickly fermentable and often well tolerated.
Galacto-oligosaccharides (GOS)
GOS or galacto-oligosaccharides are short chains of sugar molecules composed of galactose, a milk sugar. GOS occur naturally in small amounts in breast milk, but are usually produced industrially from lactose via an enzymatic process for use in supplements.
Both FOS and GOS are fermented in the large intestine by beneficial bacteria, but the fermentation rate and gas formation can vary from person to person. For example, some people experience less flatulence or abdominal discomfort with GOS than with FOS, but this is individual and depends on the dosage and intestinal sensitivity.
Resistant starch
Resistant starch is a form of starch that, unlike ordinary starch, is not digested in the small intestine. It reaches the large intestine intact, where it serves as a nutrient for certain intestinal bacteria.
The production of butyrate stands out in particular. This is a short-chain fatty acid that has a beneficial effect on the intestinal wall, according to research published in Current Opinion in Clinical Nutrition and Metabolic Care.³
Resistant starch is found in unripe bananas, lentils, beans and cooled potatoes or rice, among other things.
Arabinoxylans
Arabinoxylans are fibrous substances that occur naturally in grains, especially rye and barley. They reach the large intestine undigested and can serve as a source of nutrition for beneficial bacteria. This type of fibre has been shown to be particularly effective in supporting balanced intestinal flora in people who eat little fibre.
How do prebiotics support the microbiome?
Prebiotics feed the “good” bacteria that are already present in your intestines. These bacteria then produce useful substances such as short-chain fatty acids, including butyrate. These can support the intestinal wall and may have an anti-inflammatory effect. According to a review study in Cell Host & Microbe, a stable, diverse microbiome is associated with better gut function.⁴
A prebiotic supplement does not help directly, but nourishes the bacteria that in turn support your health.
Daily nutritional tips for consuming prebiotics
With minor adjustments to your diet, you can support your intake of natural prebiotics. We are happy to provide you with some nutritional tips:
- Try oatmeal or lentils for lunch
- Add green banana to your yoghurt
- Choose whole grains such as rye
- Try incorporating root vegetables such as parsnips or salsify into your evening meal
These foods provide fermentable fibre that serves as food for good gut bacteria. However, they often contain only small amounts of specific prebiotic fibre. This is often not enough, especially if your gut needs extra support.
A prebiotic supplement that goes further
Those who wish to maintain healthy gut flora on a daily basis may benefit from a supplement that combines both prebiotics and probiotics. Gut Day contains a blend of scientifically researched bacterial strains and a natural source of prebiotic fibre from white bean extract.
White beans provide fermentable carbohydrates that support the growth of beneficial bacteria. By combining these fibres with live bacteria in a single formula, the chances of restoring balance to the microbiome and keeping it stable are increased.
A prebiotic supplement is a smart addition for anyone who wants to specifically support their gut flora. Especially if your diet is lacking or your gut could use some extra care, a well-chosen supplement can make all the difference.
By choosing scientifically proven ingredients and using them consistently, you give your intestines exactly what they need to stay balanced. You can see and feel the difference, inside and out.
Insentials supplements for gut health
03 The Boosters
03 The Boosters
Gut Night
Contributes to the normal functioning of the stomach
Supports digestion¹ ²
Add to cart
€25,00
€25,00
-10%
Digestion
Bronnen:
¹ Lattimer, J. M., & Haub, M. D. (2010). Effects of dietary fiber and its components on metabolic health. Nutrients, 2(7), 1266–1289. https://doi.org/10.3390/nu2121266
² Hughes, R. L., Alvarado, D. A., Swanson, K. S., & Holscher, H. D. (2022). The prebiotic potential of inulin‑type fructans: A systematic review. Advances in Nutrition, 13(2), 492–529. https://doi.org/10.1093/advances/nmab119
³ Canani, R. B., Costanzo, M. D., Leone, L., Pedata, M., Meli, R., & Calignano, A. (2011, March 28). Potential beneficial effects of butyrate in intestinal and extraintestinal diseases. World Journal of Gastroenterology, 17(12), 1519–1528. https://doi.org/10.3748/wjg.v17.i12.1519
⁴ Lozupone, C. A., Stombaugh, J. I., Gordon, J. I., Jansson, J. K., & Knight, R. (2012). Diversity, stability, and resilience of the human gut microbiota. Nature, 489(7415), 220–230. https://doi.org/10.1038/nature11550