The Power of Prebiotics and Fibre
Probiotics seem to get all the limelight but as I have described in my previous article. Even though they can have a beneficial impact whilst we take them, they typically do not take up residence and they may not make any detectable change in the microbes that are normally present there, so once we stop taking them they no longer make an impact.
Prebiotics and fibre, on the other hand, can change the composition of the microbes living within us and help to improve our health.
What are prebiotics and fibre?
Prebiotics and fibre are no digested by us but instead provide food for the microbes that live in our intestines. Prebiotics and fibre are broken down by our gut microbes and positively impact the composition and activity of the bacterial community living inside us. Prebiotics may increase levels of beneficial bacteria and when they are broken down by our microbes they produce compounds that help support the health of our gut and other organs. Prebiotics provide food for specific bacteria in our intestine, namely Lactobacillus and Bifidobacterium. Most prebiotics are plant fibres but some come from other sources. On the other hand, fibre is all non-digestible carbohydrates from plants.
Benefits of Prebiotics and Fibre
Improve mineral absorption
Modulate immune system
Help keep us full until our next meal (satiety)
Improve movement of poo out of the large intestine (laxation)
Reduce occasional constipation or diarrhoea
Improve blood lipids (fats)
Improve blood sugar regulation
Help with symptoms of irritable bowel syndrome
Reduce risk of allergy
Where can we find prebiotics and fibre?
Prebiotics - Naturally present in a wide range of plant foods e.g. chicory root, Garlic, onion, Jerusalem Artichokes and wholegrains like oats. Specific prebiotics are also available in supplement form. The most highly researched and commonly available are inulin-type fructans (FOS), lactulose, galactooligosaccharides (GOS)
Fibre - Naturally present in wholegrains, fruits, vegetables, nuts, seeds, beans, pulses, and legumes.
Prebiotics, Fibre and IBD
The old research and opinion was that a low fibre diet was best for IBD. However, with the ever-increasing knowledge and research we have on our gut microbiome, the opinion seems to be shifting. It seems that fibre may actually have a protective role and may reduce the risk of developing IBD and reduce flares in people with the disease. It is thought this may be due to fibres role in helping to modulate the immune system and support intestinal integrity. However, there is still a place for lower fibre diets for people with strictures to avoid obstruction of the bowel and possibly during times of relapse.
If you are currently following a low fibre diet or have been for a while, increasing fibre too quickly can cause digestive discomfort, bloating and gas. If you want to make changes to your diet I would suggest getting help from a nutrition professional who can guide you through it step by step to avoid any adverse effects. If you’d like my help please do book a free call so we can have a chat, I can get to know you and we can discuss how I can help.
Please speak to your medical professional before making any changes to you diet. This advice is not intended to substitute medical advice and I would advise you seek the help of a trained nutrition professional to guide you.
I have written a free e-book to help you find a way forward for your everyday life with Inflammatory Bowel Disease. Whether you are right at the beginning of your journey with IBD or have been living with your condition for years and feel like you have tried almost everything, there are things you can do everyday, beyond the medication you are taking, to help you take back control.