We’ve all got guts. Around 25 feet of them, in fact. That’s a lot to get your head around!
In this post, we’re carrying on from getting to grips with the gut bacteria, and getting to know prebiotics and probiotics.
Please note that this information is for those wanting to better understand their digestive system and health. It is not for people living with a diagnosed digestive condition. If you have any concerns about your digestive health, it’s always best to speak to a healthcare professional.
Prebiotic means ‘before living organisms’. If you consider your microbes as your gut garden, the prebiotic is the fertiliser that helps to nourish your gut microbiome. Prebiotics are specific foods not fully digested by the body. In the large bowel, gut bacteria ferment them, releasing short-chain fatty acids (SCFAs). These compounds benefit our health in many ways, such as helping to maintain the barrier of the gut. The barrier prevents infection from transferring from the gut into the body.
Examples of foods containing prebiotics include:
Some prebiotic-containing foods are high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). If you have certain digestive conditions, this group of foods can sometimes cause symptoms. For example, if you have a digestive condition such as irritable bowel syndrome (IBS). If you think they are causing you problems, work with a dietitian.
Tolerance of these foods varies, and because FODMAP-containing foods are high in prebiotics, it’s important to include what you can tolerate to help maintain your gut microbiome. For people with diverticular disease, it is generally advised to eat a healthy balanced diet, containing good sources of fibre. For people with inflammatory bowel disease (IBD), such as Crohn’s disease, microscopic colitis or ulcerative colitis, advice is usually very individual, based on what the person can tolerate. If you feel that FODMAPs are causing symptoms, a dietitian could help you to safely exclude the ones that cause you problems. Ask your GP for a referral.
Probiotics were first described by a scientist in 1907, who proposed there was a link between fermented milk products and living a longer and healthier life.
Probiotics are now defined as “live microorganisms that, when administered in adequate amounts, confer a healthy benefit on the host.”
These helpful microorganisms (bacteria or yeasts) found in food (or supplements) support our gut microbes, for example, by protecting us against potentially harmful bacteria.
In order for a probiotic to be effective in the gut, it helps if it survives the acidity of the stomach. It must then endure a long journey through the small intestine to the large intestine. It also needs nutrients from the diet (prebiotics), must not cause illness and should actually have a beneficial effect on the host. That’s no easy task!
Despite the hype, there is no strong evidence for specific recommendations. Research for both short and long-term use of probiotics is still limited, and most research has been done with probiotic supplements. Right now, there isn’t enough evidence to support other health claims or specific probiotic strains for general health.
The specific microbe or microbes that probiotics contain is an issue, as we have thousands of gut microbes, the number of which vary in each of us, giving us a unique gut microbiome. The benefits provided by one strain might be different to another, so we can’t generalise them when considering them as a treatment. Probiotics are also classed as food, not medicine, which means they don’t go through the same rigorous testing and regulation. Current regulations prevent companies from making health claims about probiotics.
Next month, we’ll be getting to grips with poo testing and exploring why getting your poo analysed by a company will actually tell you very little.
Please note: This is different to FIT testing and culture (MC&S) poo testing, offered by the NHS.
For now, why not check out the health and lifestyle section of our website to discover more about healthy eating and how to increase your fibre intake.
In our first posts of the series, we learnt some of the ‘basics’ about the digestive system, and all about the upper gastrointestinal/GI tract. You can catch up using these links:
We have information about the digestive system and over 40 digestive conditions and symptoms, which can be found here. You can also follow us on social media by searching ‘gutscharityuk’ to learn more, keep up to date with the work we do and take part in vital awareness campaigns to help us spread the word that our guts deserve better. It’s time for the UK to get to grips with guts!
Guts UK is the national charity for the digestive system. We are the only UK charity funding research into the whole digestive system.
People are suffering. People are dying. All because of a lack of knowledge about our guts. Guts UK exists to change that.
With new knowledge, we will end the pain and suffering for the millions affected by digestive diseases. Please consider donating today. Your donation will help fund research leading to earlier diagnoses, kinder treatments and ultimately, a cure.
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