Prebiotics are essential for good gut health!
Is there a way to incorporate prebiotic foods when following a low FODMAP diet?
Read on to find out!
What are Prebiotics?
Prebiotics are a type of fibre that promotes good gut health by stimulating growth of good bacteria in the large intestine. While not all fibres are prebiotic, all prebiotics are fibre! Prebiotics are classified as:
- Fibre that passes through the gastrointestinal tract. In other words, are resistant to gastric acids and do not get digested by enzymes or absorbed by GI tract,
- Fibre that is fermented by gut microflora in the large intestine,
- Fibre that promotes growth of good bacteria.
The extent of health benefits of prebiotics are still being studied, but there is good evidence to suggest that prebiotics have a positive impact on our overall gut health. Prebiotics may have a protective benefit against cancers such as colon, maintain balance of healthy bacteria, improve absorption of minerals and may have benefits for metabolic diseases such as improved control of blood glucose levels and insulin in those with Type II Diabetes. (1)
Prebiotics and the Low FODMAP diet
Prebiotics are predominately found in foods containing Fructans and Galacto-Oligosacchatrides (GOS), making up the O in FODMAPs. of the four FODMAP groups. People following the low FODMAP diet tend to avoid GOS and Fructan intake, therefore, limit their intake of prebiotic foods. However, it is still possible to consume prebiotic foods in all three phases of the low FODMAP diet, which are the low FODMAP phase, reintroduction phase and maintenance phase.
It is important to complete the reintroduction and maintenance phase as you may tolerate larger amounts of fructans and GOS. Not only does it allow you to have more variety in your diet, but also help maintain a healthy gut microbiome. Don’t forget to consult a dietitian when starting a low FODMAP diet to ensure you are completing all three phases correctly.
Take a look at the table below to see High & Low FODMAP Prebiotic containing food options:
Smaller serves of common high FODMAP foods can also be considered low FODMAP prebiotics.
Download the FODMAP friendly app to see the suitable smaller serving sizes of some high FODMAP foods.
FODMAP Friendly Certified Prebiotic Fibre Supplements
If you are having trouble getting enough prebiotic fibre in your diet whilst following a low FODMAP diet, there are two FODMAP Friendly Certified prebiotic fibre supplements that you can use to supplement your daily intake.
Great Gut®
Low FODMAP Slow Fermenting Prebiotic Fibre
Great Gut® is an exclusive blend of three research-based low FODMAP fibers, which include Sunfiber (PHGG), Potato Starch and Acacia Fiber. This blend will get you the fiber you need without fast-fermenting fibers, which promotes normal digestive health and supports regularity. Research have shown that fast-fermenting fiber tends to trigger symptoms with lower doses whereas slow-fermenting fiber are better tolerated in higher doses without symptoms. Great Gut® Low FODMAP Fiber dissolves easily and has a mildly sweet taste. And it’s well tolerated, when used as directed.
Available on Amazon & Ebay.
MSPrebiotic
Low FODMAP Prebiotic Fibre Supplement
Simialrly, MSPrebiotic® contains a well-tolerated slow-fermenting fiber called resistant starch, produced from Solanum tuberosum tuber extract, to help restore fiber and improve digestive tract health when used as directed.
Available online in Canada.
Reference:
- Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients, 5(4), 1417.
