Five Prebiotics To Feed Your Gut

If prebiotics are the fertiliser to feed your vital good bacteria - see full story here - whilst a variety of plants (including oats) is key, our gut expert gastroenterologist Dr Will Bulsiewicz (Dr B) also recommends targeted supplements.

Here are his picks for types of prebiotics (we’ve aded the particular products) your gut might thank you for.

1. Wheat Dextrin 

Wheat dextrin is a chemically-altered wheat starch that helps to boost the immune system and body’s absorption of minerals as well as potentially reducing cholesterol levels. 

It comes in powder form and because it’s a soluble fibre it completely dissolves. Dr B has it in his coffee every morning without it altering the taste or consistency of his morning brew. 

You can get your fix of wheat dextrin with Benefiber. 

2. Acacia Powder

Derived from the sap of the Acacia Senegal tree (found in parts of Africa, Pakistan and India), acacia is rich in soluble fibre. Similarly to wheat dextrin, it can be used in powdered form, popular in smoothies and other beverages, as well as a tablet or capsule. You should take the powder with at least 8 ounces of fluids.

Among its benefits, acacia is known to help regulate bowel movements, alleviating diarrhoea and constipation, as well as acting as a relief for IBS abdominal pain. 

Check out iherb for a wide range of options.

3. Beta-Glucans

Beta-glucans are the type of prebiotic that you can find in wholegrains, bran, wheat and oatmeal - a personal favourite of Dr B.

As far as soluble dietary fibres go, beta-glucans are a solid choice, strongly linked to improved cholesterol and overall heart health. There is also evidence to suggest that it might potentially help strengthen your immune system.  

Wise Owl have got some flu-fighting beta-glucans here and for something a bit different check out Beauty and Seoul for some moisturising serum - turns out beta-glucan isn’t just gut but skin-friendly, too!

4. Glucomannan

A water-soluble dietary fibre, glucomannan is extracted from the roots of the elephant yam. You can get it as a supplement to be added to either drinks or food products, such as pasta and flour. It’s also one of the main ingredients in shirataki noodles. 

Not only has glucomannan been used to promote weight loss, it also has been linked to potentially improving some heart disease risk factors. 

Bulk Powders have got both capsule and powder options to choose from.  

5. Inulin

Another soluble fibre found in plants is inulin - like chicory root.

If you want your inulin organic and delivered in beautiful packing - with some probiotics thrown in too - then look no further than the Nue Co. Their PREBIOTIC + PROBIOTIC pills are time-released too - to get the right part of the gut.