Your Microbiome Explained
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Learning Card
Prebiotics: Food for Good Bacteria
Prebiotics are non-digestible fibers that feed beneficial bacteria.
You can't digest them, but your microbiome can—and they love it.
Types of prebiotics:
Inulin:
- Sources: Chicory root, Jerusalem artichoke, garlic, onions
- Feeds Bifidobacteria
Fructooligosaccharides (FOS):
- Sources: Bananas, asparagus, leeks
- Increases beneficial bacteria
Galactooligosaccharides (GOS):
- Sources: Legumes, some dairy
- Well-tolerated prebiotic
Resistant Starch:
- Sources: Cooked and cooled potatoes/rice, green bananas
- Produces butyrate (anti-inflammatory SCFA)
Beta-glucan:
- Sources: Oats, barley, mushrooms
- Immune-modulating effects
Benefits:
- Increase beneficial bacteria (Bifidobacterium, Lactobacillus)
- Produce SCFAs (butyrate, propionate, acetate)
- Lower gut pH (inhibits pathogens)
- Improve gut barrier
- Reduce inflammation
Target intake: 5-10 grams daily
⚠️ Start slowly: Too much too fast can cause gas/bloating in sensitive individuals.
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