The Importance of Prebiotics
Spotlight on inulin (AKA chicory root extract)
Today, we're diving into the world of prebiotics, those unsung heroes of our gut health.
Back in the 1990s, two guys Gibson and Roberfroid coined the term ‘prebiotic’, defining it as a ‘non-viable food component that confers a health benefit on the host associated with modulation of the microbes’. In the context of gut health, prebiotics are more commonly known now as ‘bacteria food’, since they stimulate the growth of bacteria in the gut. This is also why they work synergistically with probiotics, nourishing them and making sure there’s enough of the stuff to get to where you want it to be!
The health benefits prebiotics confer are unparalleled. For a start, they:
improve your overall gastrointestinal health
enhance your immune function
encourage the growth and proliferation of beneficial gut bacteria, such as Lactobacillus and Bifidobacteria, two of the most common bacteria that live in our guts
Types of prebiotics
There are two main types of prebiotics overall: carbohydrate-based prebiotics, which are the better studied group, and non-carbohydrate prebiotics. Examples of carbohydrate prebiotics are fructooligosaccharides (FOS) and galactooligosaccharides (GOS), chains of sugar molecules found in various vegetables, dairy, and grains. Non-carbohydrate prebiotics are getting increasing attention; the plant compound polyphenols are the most well known here, found in nuts, berries and seeds. These also modulate our gut bacteria and balance our stress and immune responses.
Today we're shining a spotlight on a particular star of the show: inulin, the origin of FOS (FOS is simply a broken-down form of inulin), and better known as chicory root extract. We get into why we chose inulin to be the main star of our first product at Mibio below.
Cool, what exactly is inulin?
First things first, let's break down what inulin actually is. It's a type of fibre found naturally in many plants, but is particularly abundant in chicory root. Unlike other nutrients, inulin bypasses digestion in the upper part of your gastrointestinal tract and heads straight to the large intestine, where it throws a party for your gut bacteria living there.
Why Should You Care?
Think of your gut as a garden, and inulin is the fertiliser that helps everything grow properly and flourish. This ‘fertilizer’ supports your gut bacteria, which in turn help with everything from digestion to keeping your immune system on its toes. Plus, a happy gut means less room for the bad guys (harmful bacteria) to crash the party.
Further, studies have shown that inulin can help boost your gut health in quite a few ways:
Digestive harmony: Inulin helps combat constipation by increasing the frequency and consistency of your, um, personal downloads. It’s like upgrading from dial-up to high-speed internet for your digestive tract.
Blood sugar control: By slowing digestion, inulin can help control blood sugar levels. It's like having a slow switch for the sugar rush that can follow a meal.
Wait, There's More
Inulin doesn't just stop at improving your gut health. It has a pretty impressive resume:
Mood: of course, putting this here first because it’s a big but underrated one, and what us at Mibio are all about. Inulin, by improving our immunity and reducing stress, ultimately does enhance the interaction of the beneficial bacteria in our gut with systems that regulate mood, including circuits in our brain that control our mood and emotions, our stress system, and hormones.
It’s better than other prebiotics: Due to its longer chain length, inulin is generally fermented more slowly in the large intestine. This slower fermentation rate can make it less likely to cause bloating and gas compared to FOS, although of course this varies depending on individual digestive systems.
Weight Management: It's low in calories but high in satisfaction, helping you feel full longer. So, you might skip that extra cookie without feeling deprived. In fact, that’s what inulin was first used for– making foodstuffs taste better while minimising energy intake
Heart health: By influencing the production of certain fatty acids in the gut, inulin can help keep your heart running smoothly.
Incorporating Inulin Into Your Lifestyle
Of course, the most effective way of consuming inulin and ensuring its benefits is by consuming it in a capsule, which could ensure a high concentration of the stuff. Even better is if consumed in the form of a synbiotic, a potent combination of prebiotic fibres and probiotic (bacteria) strains.
Incorporating inulin into your diet is easier than you might think. It's found in foods like bananas, garlic, onions, and wheat, but chicory root extract is a particularly rich source. You can add it to your smoothies, sprinkle it on your cereal, or find it in prebiotic supplements. Just remember, like any good thing, moderation is key. Starting slow with inulin can help your gut adjust without the drama. It’s fantastic, don’t get us wrong, but some people might experience bloating or an upset stomach if they dive into high doses too quickly. It's like throwing a big party in your gut—some of your bacterial guests might get a little too wild, causing discomfort.
Wrapping Things Up
So there you have it—a brief but heartfelt ode to inulin. Whether you’re looking to boost your gut health, mood, manage your weight, or simply add more fibre to your diet, inulin from chicory root could be your new best friend.
Remember, taking care of your gut is about nurturing a core part of your overall health. And for those specifically looking to optimise mood and overall health, our upcoming synbiotic blends the benefits of inulin with other mood-boosting bacteria strains to enhance your mental well-being and support your gut-brain axis. Watch this space for more on how our prebiotics and synbiotics can be a game-changer in your wellness routine, and join the Mibio movement here.