Research is underway to better understand prebiotics and the intestinal microbiome as a whole. But there is more and more evidence that prebiotics have various potential advantages, in particular by supporting a healthy immune system, improving control of blood sugar, reducing the risk of colon cancer and improving the intestinal absorption of food calcium.
“Research is promising but scalable. There are high proofs of the importance of intestinal health and that prebiotics can help encourage a diversified intestinal microbiome, “explains Alyssa Pacheco, RD, owner of the PCPS Alyssa PCPS in the Boston region. “However, many studies are in the short term and focus on a small sample size or specific populations, such infants or people with irritable colon syndrome (IBS).”
Certain potential advantages for the health of prebiotics include:
Can support regular stools
Prebiotic foods contain dietary fibers that help promote motility (the food movement through the gastrointestinal tract) and regular stools, explains Shelley Balls, RDN, owner of the online nutrition service feeding your lifestyle, based in Smoot, Wyoming.
“Prebiotic fibers also promote the production of short chain fatty acids that can improve regularity,” she adds. However, she says that research in this area is still lacking and more robust, long -term, double blind, randomized controlled human trials are necessary.
Can support a healthy immune system
Prebiotics can influence immune health thanks to their impact on the intestinal microbiome, which plays a key role in the regulation of immune responses, explains Lance UraDomo, MD, interventional gastroenterologist in City of Hope in Irvine, California. “This is an important field of study,” says Dr. Uradomo. “But a large part of the current evidence is still emerging, and more targeted human studies are necessary to establish how it could apply in clinical environment.”
Can reduce inflammation
The influence of prebiotics on the intestinal microbiome can also help reduce inflammation, as many ACFAs can have anti-inflammatory properties, says balls. That said, balls note that research in this area is still lacking and that more important and high quality human studies are necessary to determine how prebiotics can have an impact on inflammation.
Can improve anxiety and symptoms of depression
The intestinal microbiome plays an important role in the production of neurotransmitters (chemical messengers) between the intestine and the brain which affect factors such as mood and sleep.
By supporting a healthy intestine, prebiotics can help increase the levels of these neurotransmitters (including serotonin and dopamine) and, in turn, could improve anxiety and symptoms of depression.
However, more research is necessary, because most of the studies have been small, short -lived and focused on women or people who already take medication, explains Zachary Spiritos, MD, Neurogastroenterologist at UNC Health in Clayton, North Carolina, and founder of Everbetter Medicine, a telemedicine platform at the service of Illinois and North Carolina.
“We need larger and longer studies that include people from various backgrounds and not only follow mood, but also what’s going on in the intestine,” said Dr. Spiritos.
Can delete appetite
Thanks to their impact on the intestinal microbiome, prebiotics can help stimulate the production of hormones to suppress appetite such as glucagon type peptide-1 (GLP-1) while reducing ghrelin levels, the hormone that signals to your brain that you are hungry, says balls. “Research behind prebiotics and the abolition of appetite is still very new, and we need long-term controlled human tests, in double blind more robust to find out more about the subtleties of this relationship,” she explains.
Can help regulate metabolism and blood sugar
Prebiotics can help control blood sugar by slowing down the speed at which your body metabolizes and absorbs carbohydrates, says balls.
In addition, as the intestinal microbiome affects metabolism, blood sugar management and insulin sensitivity, prebiotics can influence these factors by promoting the growth of healthy bacteria in the intestine, adds balls. “However, this field of research is still quite new and more robust, long-term, double-blind and randomized controlled human trials are necessary,” she says.
Some “promising” research also suggests that prebiotics could help manage or prevent type 2 diabetes via its influence on metabolic health, blood sugar, inflammation and insulin sensitivity, explains Raj Dasgupta, MD, Director of the associate program of the Huntington Memorial Hospital Program in Pasadena, California and Gymnasiums.
For example, in a review and an analysis of 58 clinical trials involving 3,835 participants, the researchers found that prebiotics had a significant positive impact on people with type 2 diabetes.
More specifically, taking prebiotic supplements for 8 to 12 weeks reduced HBA1C levels (average blood sugar), has helped maintain stable glucose levels and improve the function of beta cells, which manufacture and release insulin.
That said, most of the studies to date have been small, in the short term or carried out in very specific populations, notes Dr. Dasgutta. Larger and longer term clinical trials on more diverse populations are necessary, he says.
“Research is encouraging, but we need stronger evidence before prebiotics become a standard part of diabetes care,” explains Dasgupta. “For the moment, they could be a useful addition to a healthy lifestyle, especially when associated with a balanced diet and other proven strategies.”
May decrease the risk of colon cancer
Studies have shown that prebiotics can help reduce the risk of colon cancer by supporting a healthy intestinal microbiome and producing anti-inflammatory compounds that protect colon cells, but more research is necessary, said UraDomo.
“While animal studies and laboratories have shown potential mechanisms, long-term studies in long-term in human populations are still necessary to better understand how prebiotics could contribute to cancer prevention,” he explains.
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