You might have heard about the microbiome, or your gut bacteria, which are all the rage right now. This is a huge area of emerging research in health, but it’s important to note that we don’t yet have all the answers. But this is what we do know (right now) when it comes to prebiotics and IBS.
The Microbiome
The human gut is full of bacteria, most of which are beneficial. They help us to digest the food we eat, and extract the nutrients from it. However some bacteria may be more beneficial than others, as we know that healthy people’s guts have higher proportions of certain bacterial species.
Probiotics vs Prebiotics
Probiotics are live microorganisms that are thought to be beneficial to human health. They occur naturally in many fermented foods and drinks such as yoghurt, kefir, kombucha, kimchi and sauerkraut. They can also be found in specific supplements sold at the pharmacy.
Prebiotics, technically known as “prebiotic fibres”, are essentially food for the “good” bacteria. They are non-digestible fibres. When we consume foods that are rich in prebiotics, they help feed the “good” bacteria, and this is thought to help them increase in numbers.
Both probiotics and prebiotics are thought to be beneficial to human health. And they are found in lots of foods that also happen to be extremely nutritious.
Prebiotics and IBS
There are two main types of prebiotic fibres – fructo-oligosaccharides and (fructans) and galacto-oligosaccarides (GOS). If you have IBS, and your symptoms are relieved by following a low FODMAP diet, you might find that fructans and GOS actually make your symptoms worse.
The table below shows a list of foods that are rich in prebiotic fibres (source):
The Bottom Line
For individuals without IBS, the above foods should be included in your diet to help feed your “good” bacteria. If you have IBS, you might find that these foods exacerbate your symptoms. Make sure you talk to a dietitian who is experienced in the low FODMAP diet.
