Download WHAT ARE PREBIOTICS PREBIOTIC CHECKLIST

WHAT ARE PREBIOTICS
A dietary “prebiotic” is the part of a food that gets “fermented” (broken down) to increase or change helpful gut
bacteria. Dietary prebiotics are typically fibres that pass through the stomach and small intestine and feed the helpful
bacteria that colonize the large intestine. An unintended and potentially negative consequence of a low FODMAP diet
is reduction in the “food” for healthy gut bacteria. FODMAP prebiotics promote growth of ‘good’ bacteria that are
associated with health benefits e.g Bifidobacteria and butyrate-producing bacteria (F. prausnitzii, C. coccoides).
BUT, owing to the very nature of prebiotic FODMAPs, they can cause IBS symptoms. So, what can you do to “have the
best of both?”
PREBIOTIC CHECKLIST
How to maintain a good number and balance of healthy gut bacteria while moderating FODMAPs:
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Include adequate fibre from low FODMAP fruits, vegetables and grains. Fibres feed some gut bacteria.
Re-introduce FODMAP containing foods to your “threshold” as soon as possible (see Stage 2 of Gut Feelings –
FODMAP Challenge)
Avoid food products that use inulin or FOS to supplement “fibre”
Ensure that you consume food-containing and supplementary probiotics while on a low FODMAP diet.
Avoid overuse of antibiotics. For example, minimise risk factors for urinary tract infections or diverticulitis.
Include resistant starches (RS) that have low impact on IBS symptoms (made up of glucose instead of fructose,
so more easily broken down in large intestine). More detailed information on RS is outlined below.
If you take prescription medications, check with your doctor before using psyllium or other fibre supplements, in
case the fibres reduce the effect of the medication.
Include some pectin (apple cider vinegar) and soluble fibre (psyllium) to bind unhelpful “waste” products.
IBS friendly – resistant starch
Starch (complex chains of sugars) that isn’t absorbed, known as “resistant starch” or RS. Resistant starch is broken
down by certain bacteria common to the large intestine, such as Bifidobacterium, Clostridium and the Bacteriodes
species. Most of us only eat about 5 grams of resistant starch per day compared to the 20 grams that we need.
Resistant starch intake is higher in a less processed diet. There are four types of resistant starch (RS), some of which
are useful in a low FODMAP diet;
 RSI from whole grains, legumes and seeds that have a protective coating – some are high FODMAP
 RS2 is resistant to digestion before cooking (unripe bananas, uncooked potatoes, other raw starchy foods)
 RS3 is retrograded starch formed through cooking then cooling (cold potato salad and sushi)
 RS4 starch is chemically modified to resist digestion and absorption for use in processed foods. Himaize is an
example of a high amylose (glucose-rich) resistant starch that is usually well tolerated
If you are really interested in resistant starch, visit our Research Library to learn more.
HELPFUL FIBRE – soluble fibre
Psyllium husks come from the gel-like coating around seeds from a plant called Plantago Ovata. The substance is
extracted from the seeds and freeze dried to create psyllium. Even though psyllium is a soluble fibre it is not a
complete and efficient prebiotic by itself because it does not break down and become available for bacteria to use
as food. Psyllium may assist in reducing diarrhoea by absorbing fluid from the bowel to form a kind of gel. It needs
to be consumed with adequate fluid. Care needs to be taken that it does not interact with prescription medication.
HELPFUL FIBRE – pectin
Apple cider vinegar contains pectin which promotes healthy digestion by encouraging the growth of good bacteria.
Pectin binds cholesterol, harmful bacteria and possibly toxins and pathogens, then eliminates the waste from your
body via your regular bowel movements leaving the probiotics in your system to grow and protect your gut.