Prebiotic is the name we give to certain non-digestible fibers which promote the growth of healthy gut bacteria. Many people know of the word prebiotics exclusively from prebiotic supplements, or prebiotic-infused foods. But you can get plenty of prebiotics from your regular diet!
More people than ever are taking their gut health seriously. This is in large part due to the rapidly mounting body of evidence proving that your gut microbiome influences more than just your digestive comfort. Thanks to dozens of dedicated researchers over the years, it is now clear that the enteric system - which is directly influenced by your gut microbiota - controls your cognitive function, your body fat levels, your immune system function, and your mood.
Amazingly, much of this information is finding its way to the wider public without being misrepresented.
As a result, more people are using products designed specifically to improve gut microbiome health; prebiotics, probiotics, and so on.
This is certainly a good way to approach performance optimization. The best prebiotic supplements will certainly re-balance an unhealthy gut microbiome, which will in turn improve energy levels, digestion, focus, and mood.
However, it isn't necessary to use prebiotic supplements to enhance gut health.
Simply including more prebiotic fibers into your diet will have very similar effects to using a prebiotic supplement.
Prebiotics are non-digestible fibers which act as a substrate - or "feeding ground" - for gut bacteria.
The exact definition is contestable. For some people, merely being a non-digestible substrate for bacteria is enough to count as a prebiotic.
We believe that there is more to it than that. We think a fiber needs to selectively feed beneficial gut bacteria to be counted as a true prebiotic. After all, if a fiber feeds bacteria indiscriminately - so harmful bacteria as well as beneficial bacteria - we don't want to up our intake!
So for us, a prebiotic is a fiber which acts as a substrate for beneficial gut bacteria strains, promoting their growth exclusively. Some people believe that a prebiotic must also prevent the growth of harmful gut bacteria, but we think this is the same as saying it promotes the growth of healthful bacteria.
Many foods contain prebiotic fibers.
Here are the best sources of prebiotic fiber:
Incorporating more of these foods into your diet is the best way to maximize gut health.
But which is the best prebiotic fiber?
So which fiber should you try to consume if you really want to get the most bang for your buck? What is the best prebiotic fiber out there?
The best prebiotic fiber is oligosaccharide-enriched inulin. This is the prebiotic fiber which has the most extensive scientific research backing it up, and it is this fiber which has consistently produced the most dramatic results in clinical trials.
Therefore, the best source of prebiotic fiber is chicory root. You can obtain both oligosaccharides and inulin from chicory root. Unfortunately, many of you wont be able to obtain chicory root or eat it on a regular basis. But if you can, this is the best prebiotic fiber.