Definition of Prebiotic

Prebiotics give good stomach bacteria a boost.

Prebiotics are nutrients that help healthy bacteria (probiotics) live and thrive in our intestinal tract, according to Adam Rindfleisch, a professor at the University of Wisconsin's Integrative Medicine Program. Prebiotics occur naturally in many of the things we eat and drink.

Function

Mayo Clinic nutritionist Katherine Zeratsky notes that prebiotics provide energy to probiotics. Probiotics are the beneficial bacteria that exist in our gut; they have shown promise in improving digestion and enhancing immunity.

Benefits

Zeratsky points out that preliminary evidence indicates that prebiotics can play a role in improving several health ailments, including some types of diarrhea, inflammatory bowel diseases, irritable bowel syndrome and gastroenteritis.

Sources

Rindfleisch also notes that prebiotics are contained in honey, beer, onions, asparagus, oats and several other foods. Zeratsky adds that prebiotics are sometimes added to certain foods, such as yogurt.

Dosing

Zeratsky claims there is no official standard on how many grams of prebiotics to consume. She states that scientific consensus is 3 to 8 grams in order to reap the full benefits of prebiotics.

Effects

While not common, Rindfleisch advises that prebiotics can cause gas, bloating and mild abdominal pain.

References

• University of Wisconsin Integrative Medicine: Probiotics and Prebiotics FAQ
• Mayo Clinic: Prebiotics: What are they?

Resources

• International Scientific Association for Probiotics and Prebiotics (ISAPP)