If you struggle with gut issues (e.g. bloating, constipation, flatulence, etc.) – you may want to incorporate a prebiotic into your regimen. Prebiotics are your gut bug’s source of food and energy. If you stop feeding them, they will die and other gut bugs will multiply and overpopulate causing dysbiosis.
The benefits of prebiotics include:
Promotes the growth of healthy gut microbes
Reduces the count of unhealthy microbes
Improves both diarrhea and constipation
Improves satiety
Lowers total cholesterol and triglycerides
Increases HDL
Improves absorption of calcium and magnesium
My favorite soluble prebiotic fibers include:
Beta Glucan: Found in seaweed, mushrooms, oats, barley, wheat, and rye.
Psyllium: From the outer coating or “husk” of the Plantago plant’s seed.
Partially Hydrolyzed Guar Gum: Derived from guar seeds.
Acacia Powder: Made by grinding acacia gum, from the acacia tree.
Wheat Dextrin: Also know as Benefiber; avoid if you are Celiac or allergic to wheat.
Isomalto-Oligosaccharide (IMO): Found in miso, soy, and honey.
Inulin: From chicory, leeks, and artichokes.
Prebiotics interact with each person’s unique microbiome, so people respond differently. You can try any of these to see what best supports your microbiome. Some of my patients even put these in their coffee, but they can be taken with water or in a smoothie.
I have a category in my Supplement Store called “Fiber, Prebiotics” where you can find my recommended prebiotics.
*Source: Dr. Will Bulsiewicz