Prebiotics
Prebiotics are plant fibers that help healthy bacteria grow. You can think of prebiotics as the food for the probiotics, allowing them to grow and thrive! Prebiotics provide more long-term effects when compared to probiotics. Examples of prebiotics include green bananas, onions, garlic, and green tea.
Top Prebiotics for IBD
- Gut Love Back to Balance, (Sunfiber, PHGG)
- Very well tolerated, fully dissolvable in any liquid
- Reduces constipation (increases colonic transit time)
- Reduces diarrhea by 82%
- Improves IBS symptoms (Bloating, abdominal pain, gas, abdominal spasms)
- Increases Bifidobacteria and Lactobacillus
- Highly fermentable = Produces postbiotics (SCFA’s)
- Source, more research support here
- Psyllium seed powder
- Important to make sure it is NOT the husk and it is ground
- Meets treatment goal of butyrate production
- Increased postbiotics (butyrate)
- Anti-inflammatory effects locally/systemic
- Decreased colon inflammatory markers (leukotriene B4 and TNF-α)
- In one trial, 105 people used psyllium for 12 months (10 g, twice a day) and were randomized vs. mesalamine vs. both
- Results: 60%, 65% and 70% stayed in remission, more fecal butyrate
- 4 months of using helped reduce digestive symptoms of 45% in UC compared to placebo
- Source
- Oat Bran
- This study showed: 60 g/day (1/4 cup) for 4 weeks
- Increased fecal butyrate by 36% Study done in UC patients in remission
- Resistant Starches
- Legumes, cooked and cooled potatoes, bananas, whole grains, rice
- Increases fecal butyrate, reduces urgency and diarrhea
- Source
- Soluble Fibers
- black beans, kidney beans, pinto beans, rye bread, oats, brown rice, oat bran, carrots, peas, potatoes, broccoli, asparagus, brussel sprouts, sweet potatoes, apple, oranges, apricots
- Increases fecal butyrate and bulks the stool