Prebiotics
As you have learned, many people with gut health issues, and most chronic health conditions, have an imbalance of gut bacteria aka dysbiosis (read more about dysbiosis).
It is often recommended that those people consume more fibre and prebiotic foods to promote the growth of the good gut bacteria.
Unfortunately, in our experience, many people with gut issues don't tolerate those foods very well, which is why we eliminate them in the early phase of the diet protocol (Supersafe and Safe diet).
This leads to a conundrum...to feed or not to feed!
We have found that a prebiotic supplement (keep reading to learn more) is often better tolerated. However, some trial and error might be needed in order to find the one that works for you.
Please note that we do not recommend starting a prebiotic supplement until Clean Up protocol #3. However, if you choose to only do the Clean Up Protocol #1, you might still want to try a prebiotic supplement to see if you benefit from it.
In the Adventurous diet, you will also be re-introducing more fibre rich/fermentable foods in your diet and figure out what works for you. The goal is to be able to eat as many healthy foods as possible, but without unpleasant symptoms.
But for now, let's learn more about prebiotic supplements as well as other foods that can positively impact your gut bacteria.
WHAT ARE PREBIOTICS
A prebiotic is a non-digestible food ingredient that beneficially affects the host by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon.
As prebiotics are NOT absorbed in the small intestine, they become food for the beneficial bacteria in the large intestine.
* IMPORTANT NOTE: If you have SIBO, certain prebiotics can feed the bacteria overgrowing in the small intestine, which is why they can cause severe bloating in people with SIBO. However, certain prebiotics can be used carefully during treatment to enhance the efficacy of the treatment. The most commonly used prebiotic for this is PHGG (see more below).
TYPES OF PREBIOTIC SUPPLEMENTS
1. FOS (FRUCTOOLIGOSACCHARIDES)
The most common type of FOS is inulin.
Where can you buy FOS : There are many options available, here is one.
*Can cause a lot of gas and bloating in susceptible people, so start with a very small dose and build up to the recommended dosage below.
FOS-containing foods: onion, garlic, Jerusalem artichoke, leek, chicory, burdock. Coffee replacement made with roasted chicocy and/or dandelion roots are very high in inulin.
Known benefits:
- Increases bifidobacteria
- Decreases pathogenic bugs
- Enhances immunity
- Healing effect on the GIT
- Most studied prebiotic to help re-estatablish good bacteria after a course of antibiotics
Dosage: 10 grams/day for adults (increase slowly) and 1 to 3 grams for kids (1/2 tsp to 1tsp).
2. LACTULOSE
Where can you buy lactulose: In Australia and many other countries, lactulose can be bought OTC in most chemists. Actilax is one of the few brands available in Australia. In many states in the USA, it is only available with a prescription.
*Can cause a lot of gas and bloating in susceptible people, so start with a very small dose and build up to the recommended dosage below.
Known benefits:
- Enhances growth of bifidobacteria and lactobacilli
- Decreases growth of potential pathogens, including candida
- Prevention of urinary tract infection (can be used intra-vaginally as well)
Dosage: 10grams (3tsp) twice/day. Start with ½ tsp and increase slowly over six weeks to prevent side effect (gas, bloating, etc.).
3. GOS (GALACTOOLIGOSACCHARIDES)
Where can you buy GOS: There are now a few brands offering GOS, although it is not as easily available as FOS or Lactulose. Bimuno is a well known brand from the UK and can be shipped internationally. Bimuno does contain a little bit of lactose. Another good option is Klare Labs Galactomune (lactose free option)
GOS containing foods: legumes (red kidney beans, chickpeas, baked beans), cashews and pistachio, butternut pumpkin, beetroots, thawed green peas.
*The enzyme Alpha-galactosidase can help digest GOS and reduce negative reactions such as gas and bloating.
Known benefits:
- Enhances growth of bifidobacteria and lactobacilli
- Decreases growth of potential pathogens. Especially known to reduce the growth of sulfur reducing bacteria.
- Prevention of gastro-intestinal infection (including traveller’s diarrhoea)
Dosage:
Recommened dose for IBS sufferer: 3.5 grams/day
Other: 5 grams/day
4. PHGG (PARTIALLY HYDROLYSED GUAR GUM)
Where can you buy PHGG: Can be found in a few brands, such as Sunfiber.
*Do not confuse this with ‘guar gum’, it is not the same.
**Less likely to cause bloating and gas than other prebiotics, so better option for people with IBS, bloating, etc.
Known benefits:
- Has been shown to enhance the efficacy of SIBO treatment when combined with antibiotics.
- Enhances the growth of butyrate producing bacteria.
- Minor effect on the growth of bifidobacteria and lactobacilli, but not as pronounced as with other prebiotics.
- Reduce the growth of methanobacter smithii (methane producing archae) and may help in the treatment of methane SIBO.
Dosage:
5-7.5 grams/day
5. ACACIA GUM
Where can you buy acacia fiber: There are a few options on the market now, here is one.
*Acacia is low FODMAPs and less likely to cause bloating and gas than other prebiotics, so a very good option for people with IBS, bloating, etc.
Known benefits:
- Enhances growth of bifidobacteria
- Stimulation of beneficial Short Chain Fatty Acids production (SCFA)
- Better tolerated than other prebiotics due to being low FODMAPs
Dosage: 5 to 10 grams per day
POLYPHENOL RICH FOOD CAN IMPROVE GUT BACTERIA
The polyphenols in green tea and many other colourful foods have been shown to create some positive shifts in the microbiome.
Green tea also has numerous other health benefits mainly due to its antioxidants, and it is usually well tolerated, so we highly recommend it.
You would need to drink 4-6 cups/day to gain the full benefits. If you use matcha green tea, you will only need about 1/2 tsp per day.
If you are sensitive to the caffeine in green tea, you can use a supplement instead (make sure it is decaffeinated). You will need 300mg Catechin/day.
* If you have salicylate sensitivity, you will not tolerate green tea. Green tea is also high in oxalates.