If you have learned anything about gut health, you have probably heard about the importance of PROBIOTICS. Probiotics are the beneficial bacteria and yeast that are vital parts of a working microbiome. However, you may be less familiar with PREBIOTICS.

Prebiotics are a specialized form of dietary fiber that act as a fuel source for the beneficial bacteria living in the human gut. Unlike other nutrients, prebiotics are not broken down in the digestive tract. Instead, they reach the large intestine relatively unchanged, where beneficial bacteria use them as food. When bacteria ferment these prebiotic fibers, they produce “POSTBIOTICS“ like SCFAs (short chain fatty acids).

Oh my gosh you guys, can I just stop for a minute to rave about short chain fatty acids? I know, they need a better name. Instead of SCFAs, they should be called GHWMs, Gut Healing Wonder Molecules!

SCFAs like butyrate, acetate, and proprionate work their magic in a number of different ways:

1. SCFAs are a primary fuel source for the cells of the gut lining. This helps maintain a normal intestinal barrier and can reverse leaky gut. They can also slow cancer growth and trigger cancer cell death (autophagy).

2. They support normal immune function – SCFAs can recruit white blood cells and send them where they are needed (areas of injury or inflammation). But maybe even more impressive is that they can down-regulate overactive immune function (as in autoimmune conditions or allergies).

3. Many SCFAs reduce inflammation – by interrupting inflammatory pathways, SCFAs can decrease inflammation in the gut which is really important for inflammatory bowel disease, celiac, diverticulitis, and IBS. But it turns out they can also decrease inflammation throughout the body (in the nervous system, the respiratory system, etc.)

4. They enhance nutrient absorption – SCFAs change the pH of the gut environment, which can support better absorption of calcium, iron, and magnesium.

5. SCFAs promote regular, normal bowel movements – if you don’t realize how important this is, you are probably one of the few humans with naturally fantastic bowel movements. Lucky you. For everyone else, optimizing the bulk and ease of your BMs can promote detoxification, hormone balance, energy, mood, sleep, and reducing the “food baby“ stomach (abdominal distention).

6. SCFAs can help you lose weight! And lower cholesterol! – I probably should have led with this. The science is fairly new, but emerging research suggests that the metabolism of prebiotics by gut bacteria plays a role in weight management. By influencing the production of satiety hormones such as leptin and ghrelin, prebiotics can decrease appetite and modulate insulin sensitivity. SCFAs also lower cholesterol, which may be one of the main reasons increasing fiber reduces heart disease.

Ok, ok, we get it! Short chain fatty acids are gut healing wonder molecules and we should do whatever we can to optimize SCFA production. What next?

• Increase dietary prebiotic fibers and resistant starches – Great prebiotic food sources include garlic, onion, Jerusalem artichokes, leeks, asparagus, chicory, chickpeas, legumes, green bananas, oat bran, flax seeds, apples, and inulin. These are compounds probiotic bacteria ferment in the gut. However, pathogenic bacteria will also ferment these. If you notice you experience increased bloating, pain, gas, or burping after eating these foods, you may have a bacterial overgrowth infection like SIBO that needs to be addressed first. If you are following a low FODMAP diet for your gut issues, you may not be able to tolerate these.

• Consider prebiotic fiber supplements – there are now a wide variety of prebiotic supplements available including inulin, acacia fiber, psyllium husk powder, baobab fiber, apple fiber, green banana starch, xylooligosaccharides (XOS) like PreticX™, Galacto-oligosaccharides, kiwifruit powder, guar gum, Jerusalem artichoke fiber, cellulose, flax seed fiber, and glucomannan (from konjak root). Different bacteria ferment different fibers to produce a variety of SCFAs, so don’t be afraid to mix them up!

• Best prebiotic supplement to prevent bloating – Can’t take fiber supplements without experiencing gas, bloating, pressure, or burping? You may have SIBO small intestinal bacterial overgrowth (or fungal overgrowth). This will be a whole separate article. Still want the benefits of a prebiotic but can’t tolerate fiber? Consider citrus bioflavonoids and pomegranate non-fiber prebiotics. These can provide essential nutrients to the gut lining without producing bloating as a side effect, helping to reestablish a healthy mucosal barrier and to restore the gut terrain.

• Consider a “postbiotic” SCFA supplement like Butyrate – if you have the right blend of prebiotic fibers and probiotic bacteria, you can achieve the optimal production of short chain fatty acids like butyrate. However, to maximize gut healing you may want to consider taking butyrate as a supplement. Unfortunately, several butyrate supplements break down before they get to the colon (where you really need it). A patented form called TRIBUTYRIN bypasses the stomach acid and releases in the small and large intestines so you can experience all of the benefits of butyrate (digestive health, immune health, skin health, brain health, weight management, regularity, etc.)

• Increase beneficial bacteria by eating fermented foods (yogurt, kefir, sauerkraut, kimchi, kombucha, etc.) or taking a probiotic supplement – strains of probiotic bacteria clinically associated with increased short chain fatty acids include Lactobacillus rhamnosus, Bifidobacterium bifidum, Bifidobacterium longum, Lactobacillus plantarum, Faecalibacterium prausnitzii, Roseburia, Clostridium, Akkermansia, etc. Some of these are easily found in probiotic supplements while others can be more challenging to locate.

• Take an omega-3 supplement – omega-3 supplements are one of the few supplements I recommend to almost every one of my patients. They have powerful anti-inflammatory effects which support brain health, mood, and cardiovascular health. In addition, omega-3s can selectively alter the make up of the microbiome, resulting in improved SCFA ratios and positively impacting the gut brain connection.

The Takeaway:
PREBIOTICs + PROBIOTICs = POSTBIOTICs
Fiber + good bacteria = short chain fatty acids

Short-chain fatty acids (SCFAs) such as acetate, propionate, and butyrate play a crucial role in gut health, influencing everything from inflammation reduction to enhancing nutrient absorption and providing energy to colon cells. Embracing ways to boost these beneficial compounds can significantly impact your gut health and your overall well-being.

Click the link below to see my list of PREBIOTIC and POSTBIOTIC supplements to consider. I have included several different forms (powders, capsules, chewables) as well as non-fiber versions so everyone can find one that works for them!

https://us.fullscript.com/plans/igoldberg-prebiotic-supplements

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