Understanding Probiotics
25 min read
Published on
July 6, 2023

The 8 Amazing Health Benefits Of Prebiotic Fiber

Discover the incredible health benefits of prebiotic fiber and how it can improve your gut health. Dive into the science behind for a healthier lifestyle.

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Prebiotic fiber benefits

Unlocking Prebiotic Fiber's Health Benefits

Prebiotic fiber serves as a source of carbon for both primary and secondary fermentation pathways in the colon, which can contribute to maintaining digestive health in various ways.

Fructooligosaccharides, inulin, and galactooligosaccharides are widely recognized as prebiotics.

The health benefits of these compounds are widely recognized to be attributed to their ability to be fermented by gut microbiota.

Keywords: prebiotic fibers, prebiotic, digestive health, gut microbiota, gut microbiome.

Introduction

Prebiotics were initially defined in 1995 and their definition has since undergone further development✅.

The health effects of prebiotic fibers have not been extensively studied✅✅.

Prebiotic fibers are compounds that shape the microbiota by serving as a carbon source for the growth of beneficial bacteria. This selective change contributes to the host’s health by positively impacting its metabolism.

Research on prebiotic fiber has shown that changes in some gut bacteria are often associated with good health, but this does not necessarily provide a direct health benefit in most cases✅.

The health benefits have been shown to provide positive effects on the body’s metabolism of prebiotic fibers.

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As the consumption of prebiotics increases and the demand for foods containing these ingredients rises, it is important to have a clear understanding of the appropriate usage of the term “prebiotic”.

In this paper, we aim to provide a clear definition of prebiotic dietary fiber and highlight the specific fibers that have been scientifically proven to be prebiotics.

We hope to establish a better understanding of the relationship between dietary fiber and prebiotics.

HIGHLIGHT

Prebiotic fibers help beneficial gut bacteria grow and can be good for metabolism, but we don’t know much about their health benefits yet.

What is Prebiotic?

The term “prebiotic” was first defined in 1995 as a type of non-digestible food ingredient that has a positive effect on the host by selectively stimulating the growth and/or activity of a limited number of bacteria in the colon, thus improving host health✅.

Over the years, this definition has evolved to include a selectively fermented ingredient that allows specific changes in the composition and/or activity of the gastrointestinal microbiota, resulting in benefits to the host’s health✅✅.

Recently, there has been a more comprehensive approach to the definition of prebiotics, which involves a non-digestible compound that modulates the composition and/or activity of the gut microbiota through its metabolization by microorganisms in the gut, thus conferring a beneficial physiologic effect on the host.

As scientific understanding of the gut microbiota continues to evolve, so too will the definition of prebiotics, reflecting the growing importance of the gut microbiota in maintaining overall health.

HIGHLIGHT

Prebiotics are special types of food that help good bacteria in our gut grow and stay active, which makes us healthier.

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What Is The Worldwide Usage Of Prebiotics?

Prebiotics are found in a wide range of food groups and supplements, making it difficult to measure their consumption. Inulin is a prebiotic that occurs naturally in various foods such as leeks, asparagus, onions, wheat, garlic, chicory, oats, soybeans, and Jerusalem artichokes.

The estimated consumption of naturally occurring prebiotics such as inulin and fructooligosaccharides (FOS) in the US and European diets is several grams per day✅✅.

However, due to the lack of universal definitions of prebiotics and inclusive lists of ingredients, it is difficult to obtain epidemiological tracking of prebiotic consumption patterns.

Despite this challenge, the functional food market, particularly in foods containing prebiotics, has significantly increased over the last two decades.

It is expected that the prebiotic market will continue to grow globally, exceeding $7.5 billion by 2023✅.

HIGHLIGHT

Prebiotics, found in various foods and supplements, help the growth and activity of good bacteria in the gut, leading to better health, and the functional food market containing prebiotics is growing globally.

What Is The Importance Of The Microbiome?

The gut microbiome is influenced by the host’s diet, with short-term changes being dependent on the duration and macronutrient composition of the diet✅.

While differences in gut bacteria exist between individuals in different countries, the fecal microbiomes of family members are similar across countries and cultures✅.

Various external factors, such as antibiotics, stress, climate, infection, disease, cancer, exogenous organisms, and many others, also have a significant impact on the composition and/or activity of the gut microbiota✅✅✅.

Prebiotics are substances that offer health benefits by acting as a carbon source for fermentation.

We need further research should focus on identifying how prebiotics provide health benefits across a range of dietary compounds, rather than just affecting changes in gastrointestinal taxa.

HIGHLIGHT

The gut microbiome is influenced by various factors including diet, external factors, and prebiotics, and further research is needed to understand how prebiotics provide health benefits.

Health Benefits of Prebiotic Fibers

1. Increases in Bifidobacteria and Lactobacilli

Bacteria from the Lactobacilli and Bifidobacteria genera are often used as markers of microbiota health due to their many health-promoting properties.

Lactobacilli, for example, have been shown to reduce inflammation in the gastrointestinal tract✅, help lactose-intolerant individuals digest lactose, alleviate constipation, improve symptoms of irritable bowel syndrome (IBS), and potentially prevent traveler’s diarrhea✅.

Similarly, Bifidobacteria are commonly found in the gastrointestinal tract of healthy adults and are known for their ability to ferment certain oligosaccharides. This makes them a useful indicator of prebiotic capacity.

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Both Lactobacilli and Bifidobacteria are saccharolytic, which is often used as a marker for beneficial bacteria✅.

Bifidobacteria have not been found to produce any known cancer-causing substances in vivo.

Furthermore, they have been linked with a negative correlation between obesity and weight gain✅✅✅✅.

It is worth noting that specific species of Bifidobacteria may have a critical role in this association, as not all species may have an identical influence✅.

Studies have shown that Bifidobacteria and Lactobacilli are strongly associated with good health, while decreases in their presence, along with a reduction in bacterial diversity, have been linked to higher inflammation and IBS✅✅.

The exact mechanisms behind these disease states and the role of these specific bacteria are not yet clear.

HIGHLIGHT

Bacteria from the Lactobacilli and Bifidobacteria genera are commonly used as markers of microbiota health due to their many health-promoting properties, including reducing inflammation, aiding digestion, and preventing certain diseases.

2. Production of Beneficial Metabolites

The process of fermentation of certain compounds results in the creation of primary and secondary metabolites, which have been linked to various health benefits in humans.

Short-chain fatty acids (SCFAs) are produced by the gut microbiota when they ferment unabsorbed carbohydrates, amino acids, and other nutrients in the proximal small intestine.

Acetate, propionate, and butyrate are the three main SCFAs produced in the colon, making up 90-95% of all SCFAs.

Acetate, the most abundant SCFA found in human feces✅, is a preferred source of metabolizable energy for muscles✅.

Propionate and butyrate have been negatively associated with certain gastrointestinal disorders that result from inflammatory response pathways, such as ulcerative colitis✅.

However, even in controlled systems, there is a wide variance in response to SCFA production between individuals✅.

Other studies have extensively analyzed the beneficial effects of SCFAs.✅.

In clinical studies, it has been demonstrated that the fermentation of inulin-type fructans leads to an increase in urinary hippurate levels✅.

Hippurate is a co-metabolite of microbial and mammalian origin, and research has shown that obese individuals have lower concentrations of hippurate than lean individuals, as well as diabetics compared to non-diabetics✅✅✅.

The fermentation of inulin is considered beneficial due to its ability to increase urinary hippurate levels✅.

HIGHLIGHT

Short-chain fatty acids (SCFAs) produced by the gut microbiota during fermentation of unabsorbed nutrients have been linked to various health benefits, including the increase in urinary hippurate levels, which is considered beneficial for obese and diabetic individuals.

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3. Increases in Calcium Absorption

Millions of people worldwide are affected by osteoporosis and bone fractures. In the United States, more than 28 million people have osteoporosis or low bone mass, while in the European Union, one in eight citizens over the age of 50 suffer from spinal fractures each year✅.

To promote healthy bone structure among both adolescents and the elderly, it is crucial to increase the bioavailability and absorption of calcium✅.

Prebiotic fibers can assist in achieving this goal by promoting chemical changes and acid fermentation of dietary fibers in the distal intestine, which stimulates calcium absorption.

Studies examining mineral absorption among different populations have produced inconsistent findings. Four studies found that calcium absorption was not significantly affected by inulin, oligofructose, galactooligosaccharides, and short-chain fructooligosaccharides when consumed at a daily dose of 1-17g✅✅✅✅.

However, six clinical studies using the same treatments, along with lactulose treatment, at similar doses (8-40g/d) demonstrated significant increases in calcium absorption✅✅✅✅✅✅.

The results of these studies may be influenced by the age and physiology of the participants. Individuals during puberty and after menopause may have a greater need and affinity for calcium uptake, and the diversity and development of the participants’ microbiota could also be contributing factors.

Comprehensive reviews of animal and human studies, as well as their impact on bone structure, have been conducted✅.

HIGHLIGHT

Prebiotic fibers can assist in promoting healthy bone structure by stimulating calcium absorption, although the effects may vary depending on age and physiology.

4. Decreases in Protein Fermentation

In the absence of fermentable carbohydrates, protein fermentation can occur from undigested or endogenous protein sources. This can result in the production of harmful metabolites such as sulfides, amines, ammonia, and various phenols✅.

When there are no fermentable carbohydrates present, the concentration of SCFA decreases while the pH of the environment increases.

This creates an ideal environment in the distal colon for efficient protein fermentation, leading to the production of branched-chain fatty acids (BCFA) and various phenols and indoles unique to bacterial metabolism.

However, saccharolytic fermentation is considered more beneficial for health than proteolytic fermentation.

Clinical studies have shown that consuming lactulose, inulin, resistant starch mixture, or arabinooligosaccharides can lead to a decrease in certain markers such as fecal phenol, p-cresol, fecal indole, skatol, and urinary ammonia✅✅✅✅✅✅✅.

HIGHLIGHT

The absence of fermentable carbohydrates can lead to harmful protein fermentation in the colon, but consuming certain types of carbohydrates can decrease the production of harmful metabolites.

5. Decreases in Pathogenic Bacteria Populations

The gastrointestinal tract is protected from pathogenic invasion by the gut mucosa and microbiota.

They use various mechanisms to inhibit the growth of harmful bacteria, such as E. coli, Salmonella spp, and Campylobacter✅.

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These mechanisms include producing acidic metabolic end products that lower the colonic pH below the threshold of pathogenic bacteria, competing for colonization sites, producing inhibitory peptides by lactic acid bacteria, competing for limited nutrients, and enhancing the immune system✅.

HIGHLIGHT

The gut mucosa and microbiota protect the gastrointestinal tract from pathogenic invasion through various mechanisms that inhibit the growth of harmful bacteria.

6. Decreases in Allergy Risk

The diversity of microbes present in the gut has a significant impact on the development of various inflammatory diseases, including allergic conditions✅.

Disturbed gut colonization or reduced microbial diversity can contribute to the development of allergies, especially in the first five years of life.

Studies have linked decreased levels of Bifidobacteria and Lactobacilli with an increased risk of developing allergies✅✅.

Dietary oligosaccharides have been found to have immune-modulating effects✅, and FOS/GOS supplementation has been shown to have allergy-protective effects against eczema and rhinoconjuctionvitis.

The Cochrane report study also found that infants supplemented with GOS/FOS had a significant reduction in eczema✅.

While the mechanisms behind these allergy prevention pathways are not yet fully understood, human and animal studies are being conducted to explore them further✅✅✅✅.

HIGHLIGHT

The variety of microbes in the gut affects the development of allergies, and some dietary oligosaccharides can help prevent allergies, but we don’t know exactly how.

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7. Impact on Intestinal Barrier Function

Epithelial cells create a barrier that protects mucosal surfaces in the body.

Goblet cells in the intestine make mucin to form a gel that shields large particles like bacteria from reaching the epithelial cell layer.

“Leaky gut” happens when inflammation weakens the tight junctions supporting the gastrointestinal (GI) epithelial lining, allowing particles to pass through✅✅.

High-fat diets can suppress proteins that maintain tight junctions✅✅, but prebiotic fiber fermentation can produce short-chain fatty acids that improve intestinal barrier function.

Studies have shown that SCFA mixtures can increase transepithelial electrical resistance and decrease paracellular transport markers in rat caecal walls✅.

Oligofructose promotes selective microbiota change, leading to increased endogenous GLP-2 production, which improves gut barrier functions✅.

Maintaining a healthy gastrointestinal barrier can reduce the levels of harmful endotoxins called lipopolysaccharides (LPS) that are produced by gram-negative bacteria✅.

These endotoxins can cause inflammation and metabolic disorders by activating Toll-like receptor 4 (TLR4) and triggering the production of pro-inflammatory cytokines and chemokines✅.

Studies have found that consuming 10g/day of oligofructose-enriched inulin can significantly decrease plasma LPS levels in women with type 2 diabetes when compared to maltodextrin✅.

HIGHLIGHT

Maintaining a healthy gastrointestinal barrier is important for protecting mucosal surfaces, preventing “leaky gut,” and reducing harmful endotoxins produced by gram-negative bacteria, which can cause inflammation and metabolic disorders.

8. Improved Immune System Defense

The cells in the host’s gastrointestinal tract play an important role in the immune system response and signaling.

Studies have shown that prebiotics and their byproducts can affect TREG cells, effector T cells, natural killer (NKT) cells, and B cells✅✅.

The influence of prebiotic fermentation on the immune system is not fully understood, but it is believed to be related to the production of metabolites such as SCFA.

Studies have shown that butyrate, in particular, can affect the behavior of macrophages, T cells, and dendritic cells✅.

HIGHLIGHT

Prebiotics and their byproducts can affect various cells in the immune system through fermentation, particularly through the production of metabolites such as SCFA.

Key takeaways

  • Prebiotic fibers are compounds that can be fermented by gut microbiota and contribute to maintaining digestive health.
  • Fructooligosaccharides, inulin, and galactooligosaccharides are widely recognized as prebiotics.
  • Prebiotics serve as a source of carbon for both primary and secondary fermentation pathways in the colon.
  • The health benefits of prebiotic fibers are widely recognized and include improving gut health, digestion, immunity, and overall well-being.
  • The definition of prebiotics has undergone further development since its initial definition in 1995.

Frequently Asked Questions

How much prebiotic fiber should I consume?

The recommended daily intake of prebiotic fiber varies depending on age, sex, and other factors. However, most people should aim to consume at least 5 grams of prebiotic fiber per day.

What is prebiotic fiber?

Prebiotic fiber is a type of dietary fiber that is not digested by the body. Instead, it passes through the digestive system and feeds the good bacteria in the gut.

Are there any side effects of consuming too much prebiotic fiber?

Consuming too much prebiotic fiber can cause digestive discomfort, such as bloating, gas, and diarrhea. It is important to gradually increase your intake of prebiotic fiber and drink plenty of water to avoid these side effects.

What are the health benefits of prebiotic fiber?

Prebiotic fiber has numerous health benefits, including improving digestion, boosting the immune system, reducing inflammation, and promoting weight loss.

What are some good sources of prebiotic fiber?

Some good sources of prebiotic fiber include chicory root, Jerusalem artichoke, garlic, onions, leeks, asparagus, bananas, and oats.

References

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