Prebiotics for Immune Health, Fat Loss + More (& 5 Ways to Get Them)

Green tea is a great source of gut-loving prebiotics.

Prebiotics are fuel for probiotics, the healthy gut bacteria to support immune health, reduce inflammation + make you the best fat burner.

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Probiotics are the living organisms, found in both fermented foods and as supplements, that support the trillions of bacteria that inhabit the gut.

When you support those trillions of bacteria and maintain harmony within the gut, you become the best fat burner, lower inflammation, boost your immune system, and much more.

As living organisms, probiotics need nourishment. And they receive that nourishment from prebiotics, a type of fiber that feeds those probiotics.

(Yeah, I know prebiotics sounds a lot like probiotics… and it doesn’t help that the two words are used together.)

Put another way, prebiotics are the fertilizer for probiotics or healthy gut bugs. They resist digestion until they reach your large intestine, where bacteria feast on and ferment these bacteria.

“Think of prebiotics as a type of fiber — specifically, [indigestible] plant fibers that feed good microbes in the gut, allowing your protective bacteria to work to your benefit,” says Sara Gottfried, MD, in Brain Body Diet.

Defining Prebiotics

While research on prebiotics is relatively new and evolving, we as humans have been eating foods high in prebiotics since prehistoric times.

In fact, researchers estimate that the typical adult male hunter-forager consumed a whopping 135 grams of a prebiotic called inulin daily! (1)

Even so, the first official definition appeared in 1995.

Researchers then defined prebiotics as “nondigestible food ingredients that beneficially affect the host by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon, thus improving host health.” (2)

That definition has continued to evolve, as has the science about how prebiotics can benefit the gut and beyond.

Studies show that prebiotics can increase the growth of certain probiotics, including bifidobacteria and lactobacilli.

As a result, prebiotics can improve gut barrier function and reduce potentially pathogenic bacteria. Even small amounts of certain prebiotics can significantly increase levels of the healthy bacteria bifidobacteria. (3)

The good news is that if you’re eating a wide array of foods on The Virgin Diet, you’re already getting some prebiotics.

“Most people know that foods rich in fiber and antioxidants — such as fruits, vegetables, and whole grains — have a wide range of beneficial health effects. I’m convinced that their underappreciated role as prebiotics helps explain why,” write Gary B. Huffnagle and Sarah Wernick in The Probiotics Revolution.

Prebiotics are part of my gut health trifecta that also includes probiotics and fiber. All of these nutrients work together to support a healthy gut. Some foods, such as sauerkraut, are called synbiotic foods. They do double duty as prebiotics and probiotics. (4)

And many prebiotic-rich foods are high in fiber. When you’re getting optimal amounts of all three nutrients, you create the environment for a healthy gut.

Here, I want to talk about some of the benefits of prebiotics and some easy ways to fit more into your diet.

The Many Benefits of Prebiotics

I mentioned that prebiotics feed healthy gut bacteria. Their benefits go far, far beyond the gut, however.

Prebiotics can:

• Reduce infectious and antibiotic-associated diarrhea
• Reduce the inflammation and symptoms associated with inflammatory bowel disease
• Offer protective effects against colon cancer
• Enhance the body’s absorption of minerals, including magnesium and calcium
• Lower some risk factors for cardiovascular disease (5)

Many plant foods are rich in prebiotics, although a few are especially rich in them. They include inulin, fructooligosaccharides (FOS), and resistant starch. Some of these prebiotics act as resistant starch, which (as its name suggests) resists digestion until they reach the colon.

“[Resistant starch] ‘resists’ digestion, in a sense,” says Mark Hyman, MD, in Food: What the Heck Should I Eat? “That’s significant because it means those starches don’t get metabolized and stored as fat, as sugar and other starches would. Rather, resistant starches act more like fiber, feeding our gut bacteria, which in turn create short-chain fatty acids that keep our colons healthy.”

For a resistant starch to be called a prebiotic, it must be able to resist digestion in the upper part of the gut, be able to be fermented by microbes in the colon, and support healthy bacteria. Your colon can convert these types of resistant starch into short-chain fatty acids. (6)

However, they have many other benefits, such as improving insulin sensitivity. (7) Legumes, green bananas, and raw potatoes are good sources of resistant starch.

Here, I want to look at a few of the benefits that other specific prebiotics can provide.

A healthy gut = a happier life!

Inulin to Be the Best Fat Burner

Inulin is one of my favorite prebiotics. This water-soluble polysaccharide belongs to a group of non-digestible carbohydrates called fructans. About 36,000 species of plants contain inulin, the highest amounts of which are in chicory roots. (8)

One study gave 26 healthy individuals a diet rich in high-inulin vegetables for two weeks. Researchers looked at the impact both before intervention and three weeks after returning to their usual diet.

The end result was an improved gut microbe profile, including more Bifidobacterium bacteria and fewer unfavorable bacteria.

Participants also noticed greater satiety, a reduced desire to eat unhealthy foods, and an increased desire to eat some inulin-rich vegetables. (9) Prebiotics can support a healthy weight in other ways too, including improving blood sugar control. (10)

Prebiotics Help Make Short-Chain Fatty Acids

I mentioned earlier that prebiotics go undigested until they reach your colon. There, bacteria convert prebiotics into short-chain fatty acids (SCFAs), which serve as an energy source for the gut and other organs. (11)

“The right prebiotics can help support the production of [the SCFA] butyrate, which is so essential for the health of the colon cells,” says Vincent Pedre, MD. “And it helps with so much more because butyrate can single-handedly turn off long-standing, uncontrolled inflammation in the body.” (12)

These short-chain fatty acids also support the gut barrier, metabolism, the immune system, and the body’s inflammatory response. (13) They can reduce the risk of obesity, heart disease, diabetes, and other diseases. (14)

I’ve talked extensively about leaky gut here. With this condition, the tight junctions that keep the gut wall intact become compromised.

SCFAs can improve intestinal barrier function. The end result: tighter junctions (so things that shouldn’t slip through the gut wall stay intact) and less inflammation. (15)

Arabinogalactan for Immune Health + More

Another great prebiotic is arabinogalactan. This non-digestible soluble fiber resists breakdown until the colon, where microbes ferment it.

One study found that when people used arabinogalactan for 6 weeks, they significantly increased the healthy bacteria Lactobacillus. (16)

One type of arabinogalactan, larch arabinogalactan, comes from the larch tree. Research shows that this unique polysaccharide can help the production of short-chain fatty acids, support healthy gut flora, and enhance the immune system. (17)

In one clinical human study, researchers found that larch arabinogalactan increased the body’s potential to defend against the common cold. In fact, larch arabinogalactan lowered the risk of colds by 23 percent. (18)

Salads are a great way to load up on prebiotic-rich foods.

5 Ways to Get More Prebiotics

If you want to support probiotics or healthy gut bacteria, you’ll want to ensure you’re getting enough prebiotics from food and supplements.

“By and large, Americans don’t get enough prebiotics,” says David Perlmutter in Brain Maker. “I recommend aiming for 12 grams daily, either from real foods, a supplement, or a combination thereof.”

The good news is that fitting more prebiotics into your plan is a snap with these five strategies.

1. Eat more prebiotic-rich foods. “The best way to get your prebiotics is to eat them,” says Dr. Pedre in Happy Gut. A few foods are prebiotic superstars, including:

• Garlic
• Asparagus
• Chicory
• Onions
• Jerusalem artichoke (19)

You don’t need to go overboard with these all at once! Dr. Pedre says to go slowly as you add more prebiotic-rich foods. Too many, too soon, may lead to gas and other unpleasant side effects!

2. Step up your fiber intake. Studies show that higher fiber intake may reduce your risk of cardiovascular disease, support gut health, and may help you maintain a healthy body weight. (20) I talk about the many, many benefits of fiber (and how to get more!) in this blog.

3. Drink green tea. The active compound in green tea, epigallocatechin gallate or EGCG, can make you the best fat burner. (21) One reason why: Studies show that green tea can increase the growth of beneficial bacteria in the gut, suggesting that green tea has prebiotic activity that supports gut health and supports weight loss. (22)

4. Apple cider vinegar. “If it remains in its raw state, unpasteurized apple cider vinegar is a source of prebiotic pectin fiber,” says Josh Axe, DC, DNM, CNS in Eat Dirt. “Apple cider vinegar also helps resistant starch convert into butyric acid, which supports healthy gut bacteria.”

5. Indulge with these yummy bars. Talk about a delicious way to get more prebiotics! Our Co-Co Crave Fiber Bars combine a dark chocolate coating with a creamy coconut filling that rivals a Mounds® bar, minus the sugar.

Co-Co Crave Fiber Bars are sweetened primarily with allulose, along with erythritol and stevia. Even bar packs an impressive seven grams of prebiotic fiber from inulin and larch arabinogalactan to support gut and immune health. Each bar has just two grams of total sugars, healthy fats from coconut and cocoa butter! *

You can only order Co-Co Crave Fiber Bars here.

Before you go…

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The views in this blog by JJ Virgin should never be used as a substitute for professional medical advice. Please work with a healthcare practitioner concerning any medical problem or concern. The information here is not intended to diagnose, treat, or prevent any disease or condition. Statements contained here have not been evaluated by the Food and Drug Administration.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

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2. Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018 Jan 29;2(3):nzy005. doi: 10.1093/cdn/nzy005. PMID: 30019028; PMCID: PMC6041804.
3. Ibid.
4. Markowiak P, Śliżewska K. Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients. 2017 Sep 15;9(9):1021. doi: 10.3390/nu9091021. PMID: 28914794; PMCID: PMC5622781.
5. Zaman SA, Sarbini SR. The potential of resistant starch as a prebiotic. Crit Rev Biotechnol. 2016;36(3):578–84. doi: 10.3109/07388551.2014.993590. Epub 2015 Jan 13. PMID: 25582732.
6. Ibid.
7. Bindels LB, Segura Munoz RR, Gomes-Neto JC, Mutemberezi V, Martínez I, Salazar N, Cody EA, Quintero-Villegas MI, Kittana H, de Los Reyes-Gavilán CG, Schmaltz RJ, Muccioli GG, Walter J, Ramer-Tait AE. Resistant starch can improve insulin sensitivity independently of the gut microbiota. Microbiome. 2017 Feb 7;5(1):12. doi: 10.1186/s40168–017–0230–5. PMID: 28166818; PMCID: PMC5294823.
8. Shoaib M, Shehzad A, Omar M, Rakha A, Raza H, Sharif HR, Shakeel A, Ansari A, Niazi S. Inulin: Properties, health benefits and food applications. Carbohydr Polym. 2016 Aug 20;147:444–454. doi: 10.1016/j.carbpol.2016.04.020. Epub 2016 Apr 8. PMID: 27178951.
9. Hiel S, Bindels LB, Pachikian BD, Kalala G, Broers V, Zamariola G, Chang BPI, Kambashi B, Rodriguez J, Cani PD, Neyrinck AM, Thissen JP, Luminet O, Bindelle J, Delzenne NM. Effects of a diet based on inulin-rich vegetables on gut health and nutritional behavior in healthy humans. Am J Clin Nutr. 2019 Jun 1;109(6):1683–1695. doi: 10.1093/ajcn/nqz001. PMID: 31108510; PMCID: PMC6537941.
10. Cani PD, Lecourt E, Dewulf EM, Sohet FM, Pachikian BD, Naslain D, De Backer F, Neyrinck AM, Delzenne NM. Gut microbiota fermentation of prebiotics increases satietogenic and incretin gut peptide production with consequences for appetite sensation and glucose response after a meal. Am J Clin Nutr. 2009 Nov;90(5):1236–43. doi: 10.3945/ajcn.2009.28095. Epub 2009 Sep 23. PMID: 19776140.
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12. https://www.mindbodygreen.com/articles/nutrients-for-strong-immune-system
13. Esgalhado M, Kemp JA, Damasceno NR, Fouque D, Mafra D. Short-chain fatty acids: a link between prebiotics and microbiota in chronic kidney disease. Future Microbiol. 2017 Nov;12:1413–1425. doi: 10.2217/fmb-2017–0059. Epub 2017 Oct 13. PMID: 29027814.
14. Ríos-Covián D, Ruas-Madiedo P, Margolles A, Gueimonde M, de Los Reyes-Gavilán CG, Salazar N. Intestinal Short Chain Fatty Acids and their Link with Diet and Human Health. Front Microbiol. 2016 Feb 17;7:185. doi: 10.3389/fmicb.2016.00185. PMID: 26925050; PMCID: PMC4756104.
15. Carlson JL, Erickson JM, Lloyd BB, Slavin JL. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018 Jan 29;2(3):nzy005. doi: 10.1093/cdn/nzy005. PMID: 30019028; PMCID: PMC6041804.
16. Robinson RR, Feirtag J, Slavin JL. Effects of dietary arabinogalactan on gastrointestinal and blood parameters in healthy human subjects. J Am Coll Nutr. 2001 Aug;20(4):279–85. doi: 10.1080/07315724.2001.10719048. PMID: 11506055.
17. Kelly GS. Larch arabinogalactan: clinical relevance of a novel immune-enhancing polysaccharide. Altern Med Rev. 1999 Apr;4(2):96–103. PMID: 10231609.
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19. Davani-Davari D, Negahdaripour M, Karimzadeh I, Seifan M, Mohkam M, Masoumi SJ, Berenjian A, Ghasemi Y. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019 Mar 9;8(3):92. doi: 10.3390/foods8030092. PMID: 30857316; PMCID: PMC6463098.
20. Ibid.
21. Chen IJ, Liu CY, Chiu JP, Hsu CH. Therapeutic effect of high-dose green tea extract on weight reduction: A randomized, double-blind, placebo-controlled clinical trial. Clin Nutr. 2016 Jun;35(3):592–9. doi: 10.1016/j.clnu.2015.05.003. Epub 2015 May 29. PMID: 26093535.
22. Bond T, Derbyshire E. Tea Compounds and the Gut Microbiome: Findings from Trials and Mechanistic Studies. Nutrients. 2019 Oct 3;11(10):2364. doi: 10.3390/nu11102364. PMID: 31623411; PMCID: PMC6835862.