Irritable bowel syndrome, or IBS, is a gastrointestinal disorder that causes cramping pain, abdominal bloating and diarrhea. According to the National Digestive Diseases Clearinghouse, 20 percent of adult Americans may experience symptoms of IBS. If you have IBS, consuming prebiotics may help repopulate your digestive system with healthy bacteria, helping prevent episodes of diarrhea and possibly hastening recovery from an attack. Consult your doctor to determine if taking prebiotics is a good strategy for you.
Prebiotics
Your gastrointestinal tract contains millions of healthy bacteria that aid in digestion and help keep you regular. Diarrhea, a frequent symptom of IBS, often depletes these good bacteria, upsetting the balance between them and potentially harmful bacteria you ingest with food. Prebiotics are indigestible substances in food that these beneficial bacteria use as a nutritional source to obtain needed energy. If you suffer from IBS, increasing your intake of prebiotics may help support the existing colonies of intestinal bacteria in your digestive system or help replenish them after a bout of diarrhea.
Types of Prebiotics
Prebiotics are a special type of carbohydrate called oligosaccharides that humans are unable to digest. These carbohydrates support the growth of many different types of beneficial bacteria. The most common prebiotics are fructooligosaccharide, galactosaccharide and inulin. In a laboratory study with animals published in the journal "Clinical Diagnostics and Laboratory Immunology" in 2004, inulin increased healthy bacterial colonies in the digestive tract and reduced the severity of intestinal inflammation.
Food Sources
Prebiotics are natural components of many foods. Certain vegetables are rich in prebiotics, including artichokes, chicory, garlic, leeks, legumes, onions and most greens. They are also found in bananas and berries, and in some whole grain foods such as oatmeal, flax and barley. Prebiotics are also additives in some processed foods such as yogurt and energy bars. Check labels to determine those products that contain prebiotics, usually listed as inulin or oligosaccharides.
Supplements
Prebiotics are also available from most health food stores as powder or in capsules. Although a recommended daily dose of prebiotics has not been established, the Mayo Clinic indicates that you may need to consume 3 g to 8 g daily to obtain the full benefits. Although prebiotics are considered safe, add them to your diet gradually to minimize the likelihood of gastric side effects. Discuss your use of prebiotics with your doctor to determine if they are a good choice for you.
References
- National Digestive Diseases Clearinghouse: Irritable Bowel Syndrome
- MayoClinic.com: Prebiotics: What Are They?
- National Center for Complementary and Alternative Medicine: An Introduction to Probiotics
- "American Journal of Clinical Nutrition;" Prebiotics and Probiotics: Are They Functional Foods?; M. Roberfroid; 2000
- The Environmental Illness Resource: Probiotics and Prebiotics
- "Clinical Diagnostics and Laboratory Immunology;" Effects of Feeding a Probiotic Preparation (SIM) Containing Inulin on the Severity of Colitis....; M. Schultz et al.; 2004
