Prebiotics—More Than Just Fiber
I’m going to go out on a limb and say that prebiotic fiber is something akin to the best-kept secret in the emerging world of gut health science.
While probiotics—and particularly probiotic supplementation—have skyrocketed in popularity as a growing body of evidence demonstrates their potential utility across a wide range of concerns and conditions, prebiotics tend to fly under the radar amongst the general public.
Until now.
Where probiotics are the “healthy” bacteria themselves, prebiotic fiber is perhaps most easily described as the “food” that these healthy bacteria thrive and grow on.
Not all fiber is prebiotic fiber, though. To fit the bill, it must pass through the digestive system and reach the large intestine relatively unaffected, where it can be fermented and stimulate the growth of beneficial bacteria.
Examples of foods that contain such compounds include onions, garlic, leeks, barley, oatmeal, chickpeas, lentils, and asparagus, among others.
Prebiotic fibers sold alone—or in combination with probiotics (known as synbiotics)—are also increasingly popular.
But what is all the fuss about?
There Are Four Letters Why—SCFAs
In exchange for being well-fed, our healthy gut bacteria not only increase in number but also produce compounds known as SCFAs, or short-chain fatty acids.
Now, this is where it gets interesting: scientists are very excited about the potential health benefits of SCFAs—even though our understanding of how they affect human health is still evolving.
These compounds have been associated with a wide range of potential benefits, including supporting blood sugar balance, helping regulate appetite (possibly through gut-brain communication), and strengthening the intestinal barrier, which plays a key role in protecting the body from harmful bacteria and viruses.
They may also help maintain balance within the gastrointestinal tract, support the cells lining the digestive system, and even improve the absorption of certain nutrients, including calcium.
Sounds good so far? Don’t worry, there’s more.
Prebiotics—More Than Just Fiber
Emerging scientific evidence suggests that fiber may not be the only group of compounds capable of delivering prebiotic-like benefits.
Polyphenols—a broad group of antioxidant compounds—are also being explored for their potential role in supporting the gut microbiome.
Luckily for you, the European Journal of Clinical Nutrition published an article identifying the top dietary sources of polyphenols. Dark chocolate, flaxseed, blackberries, and strawberries are just a few notable inclusions on that list—and the benefits of these foods extend far beyond their potential prebiotic effects.
Pursuing variety in prebiotic intake may prove especially valuable. There is growing evidence that different types of gut bacteria prefer different “food sources,” suggesting that a more diverse diet may support a more balanced and resilient microbiome.
I guess variety really is the spice of life after all.
For individuals managing digestive conditions such as Irritable Bowel Syndrome, personalization becomes key. Some prebiotic-rich foods may feel great, while others may trigger symptoms like gas or bloating. Paying attention to how your body responds—and adjusting accordingly—is just as important as the foods themselves.
More Than Just Gut Health
Have I got you excited about the concept of prebiotics yet?
I might as well finish up strong, because one of the more novel areas of interest surrounding prebiotic intake is its potential connection to skin health.
This quote below, taken from a Dermatology Practical & Conceptual paper on the common skin condition rosacea, is the perfect way to wrap things up:
“Diet may also impact rosacea via a gut-skin connection. At this time, patients may be advised on measures to promote a healthy gut microbiome, including the importance of a fiber-rich (prebiotic) diet.”
- Blaak, E. E., Canfora, E. E., Theis, S., Frost, G., Groen, A. K., Mithieux, G., Nauta, A., Scott, K., Stahl, B., van Harsselaar, J., van Tol, R., Vaughan, E. E., & Verbeke, K. (2020). Short chain fatty acids in human gut and metabolic health. Beneficial microbes, 11(5), 411–455. https://doi.org/10.3920/BM2020.0057
- Gibson, G. R., Hutkins, R., Sanders, M. E., Prescott, S. L., Reimer, R. A., Salminen, S. J., Scott, K., Stanton, C., Swanson, K. S., Cani, P. D., Verbeke, K., & Reid, G. (2017). The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nature Reviews Gastroenterology & Hepatology, 14(8), 491–502. https://doi.org/10.1038/nrgastro.2017.75
- Makki, K., Deehan, E. C., Walter, J., & Bäckhed, F. (2018). The impact of dietary fiber on gut microbiota in host health and disease. Cell Host & Microbe, 23(6), 705–715. https://doi.org/10.1016/j.chom.2018.05.012
- Rowland, I., Gibson, G., Heinken, A., Scott, K., Swann, J., Thiele, I., & Tuohy, K. (2018). Gut microbiota functions: Metabolism of nutrients and other food components. European Journal of Nutrition, 57(1), 1–24. https://doi.org/10.1007/s00394-017-1445-8
- Scalbert, A., Johnson, I. T., & Saltmarsh, M. (2005). Polyphenols: Antioxidants and beyond. The American Journal of Clinical Nutrition, 81(1), 215S–217S. https://doi.org/10.1093/ajcn/81.1.215S
- Weiss, E., & Katta, R. (2017). Diet and rosacea: the role of dietary change in the management of rosacea. Dermatology practical & conceptual, 7(4), 31–37. https://doi.org/10.5826/dpc.0704a08
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