Prebiotic fiber is a type of indigestible fiber that promotes the selective growth of beneficial bacteria in the gut.
Prebiotics are not the same as probiotics:
- Probiotics are live microorganisms, such as bifidobacteria and lactobacilli, that provide health benefits when consumed in adequate amounts. They pass through the gut without becoming permanent residents.
- Prebiotics, in contrast, are substances that selectively nourish the good bacteria already present in the gut. By promoting the growth of these beneficial bacteria, prebiotics help maintain a balanced and healthy gut microbiota environment which is linked to various health benefits.
In fact, there are only three proven prebiotics, according to the most recent scientific definition by the International Scientific Association for Probiotics and Prebiotics (ISAPP):
- Inulin
- Oligofructose/Fructo-oligosaccharide (FOS)
- Galacto-oligosaccharide (GOS)
Inulin
Inulin is a soluble dietary fiber naturally found in various fruits and vegetables, particularly abundant in chicory root. It acts as a prebiotic, selectively nourishing beneficial gut bacteria and supporting overall health.
Oligofructose
Oligofructose (Fructo-oligosaccharide or FOS), a short-chain form of inulin, is a prebiotic fiber derived from chicory root. It’s commonly added to foods and supplements for its health benefits and sugar replacement.
Galacto-oligosaccharide
Galacto-oligosaccharide (GOS) is a prebiotic fiber produced from lactose. It is commonly used in infant formula, dairy products and supplements to support health.
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References
Gibson GR, Hutkins R, Sanders ME et al. (2017) Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat Rev Gastroenterol Hepatol 14(8): 491–502. https://www.nature.com/articles/nrgastro.2017.75.pdf
So D, Whelan K, Rossi M et al. (2018) Dietary fiber intervention on gut microbiota composition in healthy adults: A systematic review and meta-analysis. Am J Clin Nutr 107(6): 965–983. https://www.ncbi.nlm.nih.gov/pubmed/29757343
van Loo J, Coussement P, Leenheer L de et al. (1995) On the presence of inulin and oligofructose as natural ingredients in the western diet. Crit Rev Food Sci Nutr 35(6): 525–552. https://www.ncbi.nlm.nih.gov/pubmed/8777017