Is Your Gut Missing Out? The Underrated Power of Prebiotics
You’ve likely heard about probiotics and maybe even started taking them. But what if I told you the real gut health MVP might be something else entirely? Let’s talk about prebiotics, the unsung heroes that feed your beneficial gut bacteria and play a crucial role in your overall digestive health.
What are Prebiotics?
Prebiotics are a type of fiber that your body can’t digest, but your gut microbes can. These special compounds pass through the upper part of the gastrointestinal tract unchanged and land in the colon, where they become food for beneficial bacteria like Bifidobacteria and Faecalibacterium.
In other words, prebiotics are like fertilizer for your gut garden. They help the good stuff grow.
According to expert Dr. Jason Hawrelak, for a substance to be considered a true prebiotic, it must:
Reach the colon undigested
Feed beneficial microbes selectively
Improve the makeup of your microbiota
Have a measurable positive impact on your health
Common Prebiotic Powerhouses
Some of the most well-studied prebiotics include:
Fructooligosaccharides (FOS): Found in garlic, onions, asparagus, chicory root, and Jerusalem artichokes. Known to boost bifidobacteria and support immune function.
Galactooligosaccharides (GOS): Present in trace amounts in cow’s milk but often added to supplements. Shown to improve digestion and reduce inflammation.
Lactulose: A synthetic sugar found in small amounts in UHT milk and sold as a syrup. Supports gut healing and promotes regularity.
Partially-Hydrolyzed Guar Gum (PHGG): A prebiotic fiber shown to enhance butyrate production and improve IBS symptoms.
Xylooligosaccharides (XOS): Derived from corn cobs and oats. Shown to increase bifidobacteria and reduce constipation.
Why Prebiotics Matter
Feeding your gut bacteria isn’t just about digestion. It is about supporting your immune system, mental health, metabolism, and even skin health.
Clinical studies show that supplementing with prebiotics like GOS and FOS can:
Reduce cortisol levels and anxiety-like behaviors
Improve blood sugar and lipid profiles
Enhance calcium and iron absorption
Lower systemic inflammation
Promote satiety and weight balance
Even reduce the depth of facial wrinkles
Not All Fibers Are Prebiotics
While many fibers are beneficial, not all meet the criteria for being a prebiotic. Things like flaxseed, psyllium husk, and slippery elm are excellent for digestion, but they feed a broader range of microbes and don’t selectively promote beneficial species.
That is why precision matters when we are working on healing your gut.
It’s Time to Nourish Your Gut From the Inside Out
If you have been chasing gut health through elimination diets, supplements, or guesswork and still feel off, it might be time to zoom out and rethink your approach. As a Functional Nutritional Therapy Practitioner in Eugene, Oregon, I specialize in helping clients understand the why behind their symptoms and create real, lasting change.
Through personalized nutrition, targeted support, and strategies that work with your microbiome, not against it, we will build a plan to bring your gut and the rest of you back into balance.
Call today at 541-914-9147 or book a consult to take the first step toward a gut that truly feels good.