When it comes to nurturing your gut, probiotics are all the rage. From miso, sauerkraut, and kefir to high dose probiotic capsules, topping up on gut bugs is where it’s at. But what about the power of prebiotics? These special types of fibre could be the missing piece in the gut health puzzle. In this article we’re going to delve into the world of prebiotics and find out why they’re essential to our health and well-being.
What are prebiotics?
Your gut microbiome is made up of billions of bacteria, yeasts, and fungi that all need feeding. Without good nourishment, the microbiome starts to lose strains of beneficial bacteria. This creates the right conditions for less-friendly, more pathogenic types to thrive.
Over time, an imbalance of gut microbes (known as “dysbiosis”) can contribute to a wide range of health conditions including Irritable Bowel Syndrome (IBS), inflammatory bowel disorders, immune dysfunction, and mental health issues.
To keep the microbiome fed and balanced we need prebiotics. Prebiotics are types of carbohydrates that remain undigested until they reach the large colon. Here they are broken down and fermented by gut bacteria [1]. The fermentation process produces short chain fatty acids that provide fuel for cells lining the gut and act as signalling molecules between the gut and the brain.
Is a prebiotic the same as a probiotic?
The spelling may be very similar but there’s a significant difference between prebiotics and probiotics.
Probiotics are the beneficial strains of bacteria and yeast that are good for our health. The name “probiotic” translates as “pro-life” (“bio” meaning “life”).
You can find probiotics in foods like natural live yoghurt, sauerkraut, sourdough bread, kefir, and kimchi, or in supplements like our Advanced Biotic. You might be familiar with some of the names such as Lactobacillus Acidophilus and Bifidobacterium Bifidum.
Prebiotics feed the probiotics. They’re like fertile compost in a garden, providing nourishment to the plants. Without prebiotics, the probiotic bacteria struggle to grow and reproduce. This gives the opportunistic, harmful strains chance to grow instead and create dysbiosis.
We need both probiotics and prebiotics for gut health synergy and microbiome balance. They depend on one another – prebiotics feed the probiotics, and the probiotics rely on this nourishment to survive and thrive.
The science behind prebiotics: why nurturing your gut bugs supports immunity, energy, brain health, and more
So why is it so important to use prebiotics? The answer lies in the gut microbiome. This enormous community of microbes influences not just gut health, but the health of organs and systems throughout your body.
By feeding the beneficial bacteria, prebiotics help them produce short chain fatty acids and other metabolites that:
- Regulate the pH level inside the gut. A lower, more acidic pH keeps less-favourable microbes in check [2].
- Feed enterocytes, the cells that make up your gut lining. Healthy enterocytes maintain a strong gut barrier and prevent the development of increased intestinal permeability AKA “leaky gut”.
- Optimise immune defences and enhance disease resistance [2].
- Communicate with the brain to influence mental health [4]. Low levels of short chain fatty acids are thought to partly explain the altered expression of neurotransmitters – mood balancing hormones – in people with depression, for example [4].
In addition, the prebiotic fibres themselves have benefits. They have been shown to [5]:
- Promote healthy bowel movements.
- Modulate the release of dietary sugars into the bloodstream to help regulate blood sugar balance and energy levels.
- Keep you feeling fuller for longer.
- Modulate cholesterol levels.
Where to find prebiotics
The best sources of prebiotics include:
- Bananas
- Onions
- Garlic
- Artichokes
- Lentils and pulses
- Chicory root
- Asparagus
- Kiwi fruit
- Wholegrains like oats and barley
- Supplements of inulin, fructo-oligosaccharides, or kiwi fruit powder
If you want to increase prebiotic foods as part of a healthy diet it’s best to go “low and slow”. Increase them gradually, in small amounts. A sudden dramatic increase in fibre-rich foods can temporarily upset the microbiome and cause excess wind, bloating, diarrhoea, or constipation.
Start with a small serving every day to give your digestion chance to adjust. Be sure to increase your fluid intake too as fibre soaks up water in the digestive tract to form poops that are soft and easy-to-pass.
With fibre supplements, always follow the recommended dosage and increase your water intake accordingly.
The Unique Power of Kiwi Fruit Prebiotics
Kiwi fruit is one of the most effective sources of natural prebiotic fibre and enzymes, making it a fantastic choice to support digestive health and a balanced microbiome.
Different types of kiwifruit offer different benefits. Green kiwi fruit is rich in actinidin, a protein digesting enzyme that enhances the breakdown of a wide range of proteins in the stomach, particularly those found in meat, dairy, rice, soy, pea, and wheat [6].
Enhanced protein digestion can help relieve bloating and a feeling of fullness after a meal and makes it easier for the body to utilise the amino acids found in proteins.
Gluten is one of the proteins in wheat, barely, and rye that commonly triggers intolerance or allergy reactions. In laboratory tests, actinidin has been shown to reduce the number of gluten peptides (small protein molecules) reaching the small intestine, thereby lowering the risk of immune reactions [7].
These benefits are harnessed in Actazin® Green Kiwi Fruit Powder made from New Zealand grown green kiwis. The fruits are gently processed to retain many other bioactive compounds naturally found in kiwis, such as:
- Vitamin C: kiwifruit are one of the top natural sources of vitamin C, with an average of 85mg per fruit. Vitamin C is essential for immune function, mental wellbeing, energy levels, and collagen production.
- Potassium to support healthy metabolism, blood pressure, energy levels, and electrolyte balance.
- Folate for cell growth and reproduction, healthy pregnancy, energy production, and mental wellbeing.
- Dietary fibre to support a healthy gut microbiome and smooth, comfortable, regular bowel movements.
Livaux® Gold Kiwi Fruit Powder is the precision prebiotic made from New Zealand’s golden kiwifruit. This particular prebiotic helps the probiotic bacteria Faecalibacterium Prausnitzii (F. Prausnitzii) to flourish.
- Prausnitzii produces butyrate, an important short chain fatty acid. Low levels of butyrate are associated with a range of chronic health conditions, from Irritable Bowel Syndrome and Inflammatory Bowel Disease to asthma, obesity, depression and respiratory tract infections.
The complexity of the fibre in kiwifruit means it is fermented slowly as it moves through the colon. This slow fermentation process gives kiwifruit the edge over other types of prebiotics like FOS (fructooligosaccharides) and inulin that breakdown faster and are more likely to cause excess gas and bloating. Because of this, kiwi prebiotics are suitable for anyone following a low-FODMAP diet.
The Benefits of Prebiotic Restore
Prebiotic Restore is a cutting-edge blend of Actazin® and Livaux®. Each daily dosage (2 capsules) provides 600mg of Actazin® and 600mg Livaux® – the clinically effective doses of each active ingredient.
This harmonious blend is designed to:
– Enhance protein digestion.
– Relieve bloating and discomfort after meals.
– Support comfortable, regular bowel movements.
– Nourish the gut microbiome and promote the growth of beneficial bacteria.
– Enhance immune health.
– Optimise mood balance and mental clarity.
– Support healthy weight management.
As with all the products in our range, we don’t use any chemical nasties or unnecessary binders and fillers, only pure active ingredients clinically proven to work.
Who should take Prebiotic Restore
Prebiotic Restore is the perfect choice people who are looking to:
– Alleviate digestive issues such as bloating, excess wind, or constipation. This includes people with Irritable Bowel Syndrome, particularly IBS-C (predominantly constipation), and people who experience these symptoms occasionally.
– Supplement with a FODMAP-friendly prebiotic.
– Optimise immune health. Remember, strong immunity starts with a healthy gut microbiome!
– Support healthy weight management. Prebiotic fibre from kiwifruit helps you feel fuller for longer and enhances blood sugar regulation.
– Optimise mood balance and mental wellbeing. Your friendly gut bugs rely on prebiotics to be able to produce the short chain fatty acids that influence mood chemicals in your brain.
– Nurture overall well-being. Comfortable digestion and a diverse, well-nourished microbiome are the foundations of good health.
Possible side effects of prebiotics
When taken as directed Prebiotic Restore is generally well tolerated. Some people may experience a mild upset stomach or temporary increase in wind or bloating.
People with a latex allergy should avoid kiwifruit as it contains similar proteins that may trigger an allergic reaction.
The power of Prebiotic Restore and our Digestive Bundle!
If you’re struggling with bloating , wind, and constipation, prebiotics might be the missing piece of the digestive puzzle.
Kiwifruit prebiotics in Prebiotic Restore are a gentle and effective way to enhance protein digestion and improve bowel regularity while enjoying all the health benefits of a balanced microbiome.
Make Prebiotic Restore part of your daily routine either on its own or as part of a Digestive Bundle alongside our Advanced Biotic and Digestive Enzymes blend.
This fantastic Bundle provides complete digestive support with:
- Full spectrum digestive enzymes for comfortable digestion and enhanced nutrient absorption.
- 4 specially selected strains of probiotics to support the friendly gut bacteria in your microbiome.
- Effective prebiotics for enhanced protein digestion, bowel regularity, and microbial nourishment.
Say goodbye to low energy, bloating, wind, and sluggish bowels and build your gut health foundations today!
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References
- Khedkar, C. D. & Khedkar, C.C. 2017. Effect of Synbiotic-Assisted Modulation of Gastrointestinal Microbiota on Human Health. In Watson, R.R., Coller, R.J. & Preedy, V.R. Nutrients in Dairy and Their Implications for Health and Disease. Amsterdam, Elsevier. Available at: https://www.sciencedirect.com/book/9780128097625/nutrients-in-dairy-and-their-implications-for-health-and-disease#book-description [Accessed 03/10/2024]
- Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S.J., Berenjian, A., Ghasemi, Y. 2019. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 8(3):92. doi: 10.3390/foods8030092. PMID: 30857316; PMCID: PMC6463098.
- Galisteo, M., Duarte, J., Zarzuelo, A. 2008. Effects of dietary fibers on disturbances clustered in the metabolic syndrome. Journal of Nutritional Biochemistry. Feb;19(2):71-84. doi: 10.1016/j.jnutbio.2007.02.009. Epub 2007 Jul 6. PMID: 17618108.
- Cheng, J., Hu, H., Ju, Y., Liu, J., Wang, M., Liu, B., Zhang, Y. 2024. Gut microbiota-derived short-chain fatty acids and depression: deep insight into biological mechanisms and potential applications. General Psychiatry. Feb 19;37(1):e101374. doi: 10.1136/gpsych-2023-101374. PMID: 38390241; PMCID: PMC10882305.
- Marlett, J.A., McBurney, M.I., Slavin, J.L. 2002. American Dietetic Association. Position of the American Dietetic Association: health implications of dietary fiber. Journal of the American Dietetic Association. Jul;102(7):993-1000. doi: 10.1016/s0002-8223(02)90228-2. PMID: 12146567.
- Actazin, n.d. Improve bowel regularity and digestion and bloat less with Actazin® [online] Available at < https://actazin.com/science-story/ > [Accessed 04 Oct 2024].
- Jayawardana, I. A., Boland, M. J., Loo, T. S., McNabb, W. C., & Montoya, C. A. 2022. Actinidin reduces gluten-derived immunogenic peptides reaching the small intestine in an in vitro semi-dynamic gastrointestinal tract digestion model. Food Research International (Ottawa, Ont.), 159, 111560. doi.org/10.1016/j.foodres.2022.111560
