Prebiotics – fibre for the gut flora

Probiotics, prebiotics and synbiotics are three words that are frequently heard in the media and healthcare world today. When talking about the gut flora, there are many other terms regularly used which we all discuss here.

In our article below, we’ll  take a closer look at the good bacteria’s favourite food – prebiotics. How do enough get fibres in our diet and why are fibres so important to our (gut) health. 

Prebiotics or fibre – what is the difference? 

Dietary fibre or simply fibre is a type of carbohydrate found in all unprocessed foods from the plant kingdom. Prebiotics are a type of fibre that is fermentable, which means that it helps the gut bacteria to flourish. These fibres pass through the digestive system and upper part of the intestinal system intact. They’ll break down in the large intestine, which is home to most of our gut bacteria. 

Soluble and insoluble fibre 

Fibre can be divided into (water) soluble and insoluble fibre. Insoluble fibre binds fluid and increases stool volume. Soluble fibre on the other hand is food for the good gut bacteria. Soluble fibre is also called gel-forming fibre as it swells and forms a gel in the body. 

Recommendations of good sources of fibre 

The Ministry of Health in Singapore recommends that an adult consumes at least 30 grams of fibre per day. However, studies have shown that most adults don’t consume this amount. All foods from the plant kingdom contain fibre, and Professor Bengmark recommends that we eat at least 800-1,000 grams of fruit and vegetables daily. 

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Good sources of fibre: 

If you want to increase your daily intake of fibres – make sure to add or increase the amount of the below grains, fruits and vegetables into your diet. For more information and inspiration check our article about the anti-inflammatory diet and some yummy recipes on our blog. 

  • Cereal grains, seeds and nuts: Oats, barley, quinoa, flax seeds, sunflower seeds, peanuts, hazelnuts, pumpkin seeds, walnuts. 
  • Fruits and berries: Blueberries, passion fruit, plums, blackberries, black currants, kiwi, raspberries, gooseberries, pears, strawberries, grapefruit, oranges, apples with peel, bananas (green unripe), grapes. 
  • Vegetables, root vegetables and legumes: Peas, artichokes, garlic, onion (all varieties), beans, Brussels sprouts, olives, chicory, red cabbage, cabbage, fennel, avocado, savoy cabbage, cauliflower, sprouts, beetroot, tomato, carrot, potato, asparagus, Jerusalem artichoke. 

Four favourites 

The good bacteria in your gut differ in their ability to burn different types of fibre. We should therefore ensure to get many different types of fibre, and we can do this by eating a wide variety of foods from the plant kingdom. 

The four types of fibre that are our favourites are:

  • Pectin: Green unripe bananas, apples, plums, blueberries
  • Inulin: Jerusalem artichokes, asparagus, onion
  • Resistant starch: Green bananas, raw root vegetables, legumes and seeds
  • Beta-glucan: oats, shiitake mushrooms, barley

As these are our favourites, they’re included in our supplement Synbiotic15. All to help the good bacteria to thrive and multiply when reaching your gut. 

And remember, when you increase your daily intake of fibre, make sure to drink extra water. This’ll help your system to process the additional fibres. 

A supplement for your gut health

Want more energy and less bloating? It might be time to take better care of your gut. To strengthen or restore the balance in your gut flora, it's important you feed your gut with a daily dose of pre- and probiotics. A healthy diet with lots of fruits and vegetables is usually sufficient. If you want an extra boost or make sure you get a daily dose of good bacteria, you can complement your diet with a supplement.

Why should you take Synbiotic15?

A daily dose of Synbiotic15 helps to boost your immune system, improve your digestion, prevent inflammation, strengthen your gut flora, improve your skin and take care of simple stomach problems. It's a powdered mix of 4 patented lactic acid bacteria and 4 grams of prebiotic fibres, which act as food for the good bacteria. Based on over 15 years of research, developed in Sweden and 100% natural.

Add it to your daily (morning) routine and stir it in water, mix it with your smoothie, or take it as is! Get started today. Buy Synbiotic15 now.

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