Prebiotic dietary fibre's role in our diet
In the world of dietary advices, it is often proclaimed that it is important to include enough dietary fibre in the daily diet. The general recommendation is 30-40 g of fibre per day for adults. And why should prebiotic dietary fibres be evaluated differently than "normal" dietary fibres? In this article we will take a closer look at these questions and look at scientific findings.
What are dietary fibres?
Dietary fibres are complex carbohydrates found in plant foods that cannot be completely broken down by the human digestive system. Instead, they pass through the stomach and small intestine largely unchanged and finally reach the large intestine. There they play an important role in gut health and the regulation of diverse metabolic processes (e.g. blood sugar levels).
What is the daily recommendation for dietary fibres?
The general recommendation of 30-40 g of fibre per day is based on various health benefits associated with adequate fibre intake. These are provided by a predominantly plant-based diet. Fibre promotes intestinal health by naturally supporting bowel movements and preventing constipation. They are particularly beneficial indirectly in stabilising blood sugar levels, reducing the risk of cardiovascular disease and supporting a healthy body weight.
What characterises prebiotic dietary fibres?
Prebiotic dietary fibres are a special type of dietary fibres that preferentially serve as food for certain microorganisms in the gut. These microorganisms, especially probiotic bacteria, play a crucial role in gut health via the associated gut microbiome and immune system. Prebiotic fibre promotes the growth and activity of these beneficial bacteria.
A study published in the journal Gut Microbes (2013) (1) found that as little as 5-15 grams of prebiotic fibre per day can be sufficient to promote the growth of probiotic bacteria in the gut and improve gut health. This is because prebiotic dietary fibres are specifically fermented by these bacteria, which leads to an increased production of short-chain fatty acids, which in turn have positive effects on vital, endogenous metabolic processes.
The specific effect of prebiotic dietary fibres
Prebiotic dietary fibres stand out again compared to "normal" dietary fibres because they specifically promote the growth of probiotic bacteria and thus have a direct effect on the intestinal flora. A study in Nutrients (2019) (2) highlights that the diversity and balance of gut bacteria is crucial for gut health and the immune system. Prebiotic fibre can also reduce inflammation in the gut and lower the risk of intestinal disease, as outlined in a paper in Nutrition Journal (2016) (3).
It can be a useful health strategy to use dietary supplements that are rich in dietary fibres. AASAYA immun is a premium quality product containing 17 different bacterial strains, 5 dietary fibres and 12 important vitamins. It offers a valuable supplement for those who want to promote their gut health in a natural way.
While the general recommendation of 30-40 grams of fibre per day is based on numerous health benefits, 5-15 grams of prebiotic fibre daily can be sufficient to support gut health. Prebiotic fibre is specifically designed to promote probiotic bacteria in the gut and therefore has a unique role in our diet. Research shows that the right balance of different types of fibre is important to achieve optimal gut health.
Disclaimer: The information provided here is not intended to diagnose, treat, cure or prevent any disease. The information provided here is for informational purposes only and is not intended to replace professional medical advice. Please consult a doctor or nutritionist before making any major changes to your diet.
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(1) Bindels, L.B., Delzenne, N.M., Cani, P.D., Walter, J. (2013). Towards a more comprehensive concept for prebiotics. Gut Microbes, 4(4), 293-203.
(2) Makki, K., Deehan, E.C., Walter, J., Bäckhed, F. (2019). The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host & Microbe, 23(6), 705-715.
(3) Holscher, H.D. (2017). Dietary fiber and prebiotics and the gastrointestinal microbiota. Gut Microbes, 8(2), 172-184.