Supplements & functional ingredients
dose and the duration, specifying, “Bifidobacteria is a beneficial gut bacterium that is typically lower in number in the guts of those living with IBS. Researchers have, therefore, been trying to find out if prebiotics may help symptom management in IBS through their ability to increase Bifidobacteria levels. “A systematic review and meta-analysis by researchers at King’s College London found that, for those with IBS, specific types of prebiotics (inulin-type fructans including inulin and oligofructose) unfortunately have no effect on abdominal pain or bloating, and may even worsen flatulence. However, they do increase the number of Bifidobacteria, and were better tolerated when doses were less than 6g per day.”
While probiotics refers to the ‘good’ bacteria in the digestive system, prebiotics are their source of food.
just kind of start like a clean, healthy predominantly, maybe like 75% plant based, 25% animal-based diet.”
One man’s poison is another man’s cure Shustina emphasises that any lifestyle or diet change, including prebiotics, should be considered as a constantly evolving process of checking in with the body to see how it is reacting. “If someone’s in a good place in their health, for example, they’re not having different bowel issues or anything like that, that’s when you can fine tune-it from there based on your needs. If you notice that you start getting bloated, that’s a big thing. The bloating afterwards, a lot of times occurs when bacteria is fermenting. So, you may want to scale that [intake] down.” This cautious approach is wise. While the use of prebiotics is not considered dangerous, eating too many could cause discomfort in some people. As bacteria feed on the prebiotics, they ferment and produce gas which can lead to bloating or abdominal discomfort in some people. Shustina jokes, “it depends on the person. There are people who don’t tolerate it as well. There’s no one size fits all, one man’s poison is another man’s cure.”
“It depends on the person. There are people who don’t tolerate [prebiotics] as well. There’s no one size fits all, one man’s poison is another man’s cure.”
Dr Alexandra Shustina
It is generally advised that those living with IBS may not tolerate prebiotic foods in large quantities. Rossi stresses that, while it’s important to include some prebiotic foods in your diet regularly, more is not always better. She explains that someone’s tolerance can depend on what the type of prebiotic taken, the
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Taking a food-first approach All three experts agree in encouraging a food-first approach when looking to increase the intake of prebiotics. For the majority of people, taking a prebiotic supplement can be unnecessary. However, if a person is averse to prebiotic-rich food, for example they follow a low FODMAP diet, this is where a supplement can help.
Sharafi advises that someone consults with their healthcare professional to check if prebiotics are compatible with their diet. In fact, she strongly recommends good general awareness before taking any type of supplement, “It’s important to check the dosage and form of the prebiotic on the supplement facts label. The dosage and form should be backed by clinical studies. Prebiotics like inulin, FOS, and GOS usually require doses of over 3g per day in order to be impactful in adults.”
For those suffering with IBS, Shustina recommends looking to probiotics, rather than prebiotics, to help elevate symptoms, “If someone has an inflammatory condition with a dysbiotic pattern – that is when the stools are more loose, for example, like IBS with diarrhoea or ulcerative colitis – then probiotics are more helpful.” She explains that probiotics can ease bowel movements as they help move things along “in a way that is not constipating and actually promotes emptying”. However, that means on the opposite side of the spectrum, for those who suffer with constipation as a symptom of inflammation, probiotics can make those symptoms worse. While it may take some trial and error to find the appropriate levels that works for each individual, this demonstrates the importance of having a diverse diet to ensure you have plenty of prebiotics and probiotics to promote healthy digestion. This sentiment is echoed by Rossi, “The two should be considered together as part of a comprehensive approach to gut health and as such we are seeing an increase in research on prebiotics and their potential health benefits.” ●
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