Prebiotics

Short answer: Prebiotics are indigestible fibers that selectively feed beneficial gut bacteria like Bifidobacterium and Lactobacillus, producing short-chain fatty acids important for the gut barrier and immunity. Unlike probiotics, they are the "food" for microorganisms. Practical advice: To improve recovery and nutrient absorption, include prebiotics in your diet, especially during intense training.

Prebiotics is a nutritional component that selectively stimulates the growth of beneficial gut bacteria using fiber.

For a comprehensive overview, see the complete guide to proper nutrition — a pillar guide from the expert team at Sport Zona.

What are prebiotics?

Prebiotics are a type of indigestible nutritional component, most commonly fiber, that pass unchanged through the upper digestive tract and reach the large intestine. There, they serve as a substrate for fermentation by specific strains of beneficial bacteria, known as probiotics. This selective fermentation is a key characteristic distinguishing prebiotics from regular fiber, as they purposefully nourish microorganisms that contribute to human health.

Chemically speaking, prebiotics include various types of carbohydrates, such as fructans (e.g., Inulin and fructooligosaccharides - FOS) and galactooligosaccharides (GOS), but also some polyphenols and other indigestible components. These compounds possess specific molecular structures that make them resistant to enzymatic breakdown in the human stomach and small intestine, but at the same time easily metabolizable by certain groups of gut bacteria, such as Bifidobacterium and Lactobacillus.

It is important to distinguish prebiotics from probiotics. While probiotics are live microorganisms that are directly consumed to colonize the gut, prebiotics are the "food" for these microorganisms. Their function is to create a favorable environment for the growth and activity of the beneficial bacteria already present in the gut microbiome or those taken additionally as probiotics. This combined action is often referred to as a "synbiotic" effect when a prebiotic and probiotic are taken together.

How do prebiotics work?

The mechanism of action of prebiotics is based on their ability to favorably alter the composition and function of the gut microbiome. After reaching the large intestine, they undergo fermentation by anaerobic bacteria. The result of this fermentation is the production of short-chain fatty acids (SCFAs), such as acetate, propionate, and butyrate.

These SCFAs play a crucial role in maintaining gut health and overall well-being. Butyrate, for example, is a primary energy source for enterocytes (cells of the intestinal lining) and is key to maintaining the integrity of the gut barrier. Propionate and acetate can influence glucose and fat metabolism, as well as have systemic effects on appetite and immune function. Furthermore, the fermentation of prebiotics leads to a decrease in pH in the large intestine, which inhibits the growth of pathogenic bacteria and further favors the proliferation of beneficial microorganisms.

Important effects include:

• Stimulating the growth of beneficial bacteria, such as Bifidobacterium and Lactobacillus.
• Production of short-chain fatty acids (SCFAs) that nourish gut cells.
• Lowering the pH in the intestines, which inhibits the growth of harmful bacteria.
• Improving the absorption of certain minerals, such as calcium and magnesium.

Why are prebiotics important for athletes?

Prebiotics improve nutrient absorption by optimizing gut function and increasing microflora diversity, which is crucial for energy metabolism, muscle function, and recovery in athletes.

Last but not least, immune modulation is an important benefit. Approximately 70% of the immune system is located in the gut. By improving the gut microbiome, prebiotics can enhance the immune response, reducing the frequency and severity of upper respiratory tract infections, which are a common problem for athletes during periods of intense training. This allows for greater consistency in the training process and reduces recovery time from illness.

What are the related concepts to prebiotics?

• Probiotics — Live microorganisms that are often taken together with prebiotics, as they serve as "food" for probiotics.
• Microbiome and Nutrition — Prebiotics are an essential part of nutrition that directly affects the composition and function of the gut microbiome.
• Postbiotics — End products of prebiotic metabolism by gut bacteria, which also have beneficial effects.
• Nutrition for IBS — Prebiotics can play a role in dietary strategies to influence the symptoms of Irritable Bowel Syndrome by modulating the gut microflora.

Prebiotics are closely related to several concepts: probiotics, which are often taken together with prebiotics as they serve as "food" for them; microbiome and nutrition, where prebiotics are an essential part of nutrition and affect the gut microbiome; postbiotics, which are end products of prebiotic metabolism by gut bacteria; and nutrition for IBS, where prebiotics can play a role in dietary strategies to influence the symptoms of Irritable Bowel Syndrome.

According to data, consuming 3 to 10 grams of prebiotic fiber daily is sufficient to achieve beneficial effects on the gut microflora, which is particularly important for recovery in athletes. — Petar Mitkov

Remember: Prebiotics are important food for good gut bacteria, supporting overall gut health and immunity, which is very important for athletes' performance and recovery.

Scientific Sources

1. Dietary Prebiotics and Human Health, 2019
2. Consensus statement of the International Scientific Association for Probiotics and Prebiotics (ISAPP) on the definition and scope of prebiotics, 2017
3. Dietary modulation of the human colonic microbiota: presentation of the concept of prebiotics, 1995

Expert Note from Sport Zona

In over 12 years of working with athletes, we've noticed that gut health is often overlooked. Those who include prebiotics in their diet report better digestion, less bloating, and more energy. This directly contributes to better recovery and overall training performance.