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{{Cleanup|date=October 2010}}See also : *[[Inulin]]* [[Probiotics]]'''Prebiotics''' are non-digestible food ingredients that stimulate the growth and/or activity of bacteria in the digestive system in ways claimed to be beneficial to health. They were first identified and named by Marcel Roberfroid in 1995.<ref>Gibson GR, Roberfroid MB. ''Dietary modulation of the human colonic microbiota: introducing the concept of prebiotics.'' J Nutr. 1995 Jun;125(6):1401-12. PMID</ref> As a [[functional food]] component, prebiotics, like [[probiotics]], are conceptually intermediate between [[food]]s foods and [[drug]]sdrugs, and typically receive, depending on the jurisdiction, an intermediate level of regulatory scrutiny, in particular of the [[Health claims on food labels|health claims]] made concerning them.

Typically, prebiotics are carbohydrates (such as [[oligosaccharide]]soligosaccharides), but the definition may include non-carbohydrates. The most prevalent forms of prebiotics are nutritionally classed as [[soluble fiber]]. To some extent, many forms of [[dietary fiber]] exhibit some level of prebiotic effect.{{Citation needed|date=June 2010}} Roberfroid offered a refined definition in the 2007 Journal of Nutrition <ref>Roberfroid MB; ''Prebiotics: The Concept Revisited.'' J Nutr. 2007; 137: 830S</ref> stating: <blockquote>"A prebiotic is a selectively fermented ingredient that allows specific changes, both in the composition and/or activity in the gastrointestinal microflora that confers benefits upon host well-being and health." </blockquote> Additionally, in his 2007 revisit of Prebiotics, Roberfroid stated that only two particular [[fructooligosaccharide]]s fully meet this definition: oligofructose and inulin<ref name="ReferenceA">Marcel Roberfroid; ''Prebiotics: The Concept Revisited.'' J Nutr. 2007; 137: 830S</ref>. Other authorities also classify [[galactooligosaccharides]] (GOS) as prebiotics.  Researchers now also focus on the distinction between short-chain, long-chain, and full-spectrum prebiotics. "short-chain" prebiotics, e.g. oligofructose, contain 2-8 links per saccharide molecule, are typically fermented more quickly in the [[ascending colon|right-side]] of the colon providing nourishment to the bacteria in that area. Longer-chain prebiotics, e.g. Inulin, contain 9-64 links per saccharide molecule, and tend to be fermented more slowly, nourishing bacteria predominantly in the [[descending colon|left-side colon]]. Full-spectrum prebiotics provide the full range of molecular link-lengths from 2-64 links per molecule, and nourish bacteria throughout the colon, e.g. Oligofructose-Enriched Inulin (OEI). The majority of research done on prebiotics is based on full-spectrum prebiotics, typically using OEI as the research substance.<ref>Brigitta Kleessen*, Ludger Hartmann and Michael Blaut; ''Oligofructose and long-chain inulin: influence on the gut microbial ecology of rats associated with a human faecal flora'' British Journal of Nutrition (2001), 86, 291–300</ref><ref>Angelo Pietro Femia, Cristina Luceri, Piero Dolara, Augusto Giannini1, Annibale Biggeri2, Maddalena Salvadori, Yvonne Clune3, Kevin J. Collins3, Milena Paglierani4 and Giovanna Caderni5; ''Antitumorigenic activity of the prebiotic inulin enriched with oligofructose in combination with the probiotics Lactobacillus rhamnosus and Bifidobacterium lactis on azoxymethane-induced colon carcinogenesis in rats'' Carcinogenesis, Vol. 23, No. 11, 1953-1960, November 2002</ref><ref>R. Hughes and I.R. Rowland; ''Stimulation of apoptosis by two prebiotic chicory fructans in the rat colon'' Carcinogenesis, Vol. 22, No. 1, 43-47, January 2001</ref><ref>Yoram Bouhnik*, , Kouroche Vahedi*, Lotfi Achour*, Alain Attar*, Jérôme Salfati*, , Philippe Pochart*, Philippe Marteau*, Bernard Flourié*, Francis Bornet, and Jean-Claude Rambaud*; ''Short-Chain Fructo-Oligosaccharide Administration Dose-Dependently Increases Fecal Bifidobacteria in Healthy Humans'' The Journal of Nutrition Vol. 129 No. 1 January 1999, pp. 113-116</ref><ref>MAHA TAHIRI, 1 JEAN C. TRESSOL, 1 JOSIANE ARNAUD, 2 FRANCIS BORNET, 3 CORINNE BOUTELOUP-DEMANGE, 4 CHRISTINE FEILLET-COUDRAY, 1 VÉRONIQUE DUCROS, 2 DENISE PÉPIN, 5 FRED BROUNS, 3,6 ANNE M. ROUSSEL, 2 YVES RAYSSIGUIER, 1 CHARLES COUDRAY1; ''Five-Week Intake of Short-Chain Fructo-Oligosaccharides Increases Intestinal Absorption and Status of Magnesium in Postmenopausal Women'' Journal of Bone and Mineral Research, Journal of Bone and Mineral Research November 2001:16:2152-216</ref> ==Function==The prebiotic definition does not emphasize a specific bacterial group. Generally, however, it is assumed that a prebiotic should increase the number and/or activity of [[bifidobacteria]] and [[lactic acid bacteria]]. The importance of the bifidobacteria and the lactic acid bacteria (AKA lactobacillus or LABs) is that these groups of bacteria have several beneficial effects on the host, especially in terms of improving digestion (including enhancing mineral absorption<ref>Coxam V; ''Current data with inulin-type fructans and calcium, targeting bone health in adults.'' J Nutr. 2007; 137(11 Suppl): P-2527S</ref>) and the effectiveness and intrinsic strength of the immune system.<ref>Stephanie Seifert and Bernhard Watzl; ''Inulin and Oligofructose: Review of Experimental Data on Immune Modulation''. J Nutr. 2007; 137: 2563S</ref> A product that stimulates bifidobacteria is considered a bifidogenic factor. Some prebiotics may thus also act as a [[Bifidus factor|bifidogenic factor]] and vice versa, but the two concepts are not identical.<ref>[http://www.food-info.net/uk/ff/prebiotics.htm Food-Info.net] Wageningen University</ref>

Traditional dietary sources of prebiotics include [[soybeanssoybean]], [[inulin]] sources (such as [[Jerusalem artichoke]], [[jicama]], and [[chicoryChicory]] root), raw [[oat]]soats, unrefined [[wheat]], unrefined [[barley]] and [[yaconYacón]]. Some of the oligosaccharides that naturally occur in [[breast milk]] are believed to play an important role in the development of a healthy [[immune system]] in infants.

It is becoming more common to properly distinguish between prebiotic substances and the food that contains them. References to almonds, honey and other foods (most commonly in promotional materials from growers of those foods) as "a prebiotic" are not accurate. No plant or food ''is'' a prebiotic: Wheat, honey and many other foods ''contain'' prebiotics to a greater or lesser extent, ranging from fairly large portions ([[chicory root]], [[Jerusalem artichoke]]) to only trace quantities (thousands of other plant-based foods). Referring to a food as "a prebiotic" is no more accurate than calling a food "a vitamin."

| Raw [[Jerusalem Artichoke]]

| Raw [[OnionOnions]]

| Cooked [[OnionOnions]]

| Raw [[Wheat bran]]

| Whole [[Wheat flour]], Cooked

| Raw [[BananaBananas]]

|}<ref name="ReferenceB">Alanna J. Moshfegh2, James E. Friday, Joseph P. Goldman and Jaspreet K. Chug Ahuja, Presence of Inulin and Oligofructose in the Diets of Americans, Journal of Nutrition. 1999;129:1407S-1411S</ref>

While there is no broad consensus on an ideal daily serving of prebiotics, recommendations typically range from 4-8g for general digestive health support, to 15g or more for those with active digestive disorders. Given an average 6g serving, below are the amounts of prebiotic foods required to achieve a daily serving of prebiotic fiber:

{| class="wikitable"A prebiotic has the following three characteristics:|-! Food! Amount It’s a source of food to achieve 6g serving for one or more strains of prebioticsbeneficial bacteria;|It must remain undigested until it reaches the large bowel; and lastly,It modifies the colonic microbiota in such a way that contributes to the health and well-being of the host. (Source)| Raw Chicory RootBelow are some prebiotics that meet these conditions:| 9* [[Galactooligosaccharide]] or GOS, the Stand-In Prebiotic : Mother’s milk is most likely the first prebiotic you’ve ever taken when you first stepped into this world.3g Besides being rich in lactose, human milk also contains non-digestible oligosaccharides which are favored by bifidobacteria and lactobacilli.More than just a source of food, studies found that babies who were given breast milk were fitter than those who were formula-fed. They suffered less colds and were less prone to allergic diseases. One of the reasons, researchers believed, is due to a richer gut microflora supported by the oligosaccharide content in mother’s milk. But if for some reasons you can’t breast feed your baby, all is not lost. While it’s still not possible to replicate breast milk, we can reproduce the prebiotic effects of human milk oligosaccharides using galacto-oligosaccharides (about 1/3 ozGOS)|or other prebiotics. GOS are compounds produced through the enzymatic conversion of lactose from cow’s milk. Judging from the results of some studies, including this one, the gastrointestinal colonisation of infants that were given GOS-enriched formula was similar to babies who were given the real thing.| Raw * [[Inulin]] : Inulins refer to a group of polysaccharides made up of fructose that can’t be digested by humans. It is found in many plants and fruits such as Jerusalem Artichoke| 19g artichoke, chicory root, garlic, yacon, jicama, leek, onion, asparagus, burdock and banana, though the amount in most of them is believed to be too low to exert any significant positive effects.Among all the prebiotics, inulin is perhaps the most widely known and studied. In several in vitro and human studies, inulin appeared to have the most impact on the growth of bifidobacteria, multiplying their populations in as short as seven days of consumption. In some studies, populations of invasive microbes were also reduced (about 3/4 ozsource)|.A dose of about five to eight grams of inulin per day should be enough to favorably change the composition of the gut microbiota. Over-consumption of inulin, however, could cause gas and bloating, especially among sensitive individuals. So it’s important to monitor your physiological responses to look out for symptoms of overdose. Due to its availability and potential health benefits, inulin has been increasingly added to supplements and foods as a sugar, fat or flour replacement, dietary fiber and of course, prebiotic.| Raw Dandelion Greens| 24* [[Lactulose]], the Forgotten Prebiotic : If you’ve ever seen a doctor for constipation or hemorrhoid, you’re probably familiar with lactulose.7g It’s a thick, sweet syrupy liquid that helps to increase the water content and volume of the stools so that they become easier to pass. Unbeknown to many of us, lactulose is also a prebiotic. It contains a type of non-digestible sugar called galactofructose that boosts the growth of probiotic bacteria, which in turn helps to reduce the populations of pathogenic species (just under 1 ozsource)|-| Raw Garlic| 34.A dosage of 3 g (per day for 2 weeks appears to be effective in bringing about 1a favorable change in the composition of gut microbiota according to a small study.2 oz)|Like inulin and GOS, lactulose also appears to improve the absorption of calcium and magnesium in a double-| Raw Leek| 51blind study involving 24 male volunteers.3g (about 1But before you start gulping down buckets of lactulose, do note that excessive intake of the synthetic sugar solution can cause bloating, abdominal pain and diarrhea, not to mention, bad gas.8 oz)|* [[Pectin]] : a soluble fiber found in fruits and vegetables — is better known as a gelling agent in jams and jellies than as a prebiotic. But do you know that pectin actually packs a number of health-| Raw Onion| 69promoting benefits, including some gut-cleaning prebiotic goodness?In a study which appeared in BMC Microbiology, rats that ate a diet high in apple pectin had reduced levels of pathogenic bacteria but higher amounts of friendly bacteria than rodents that fed on whole apples, apple juice, puree or pomace.8g (about 2Kiwifruit pectin also displayed prebiotic potential in an in vitro study which found that the pectin helped Lactobacillus rhamnosus adhered better to intestinal cells than inulin, while reducing the adhesion of undesirable bacterium Salmonella typhimurium, the nasty microorganism behind a number of multistate outbreaks in the US.5 oz)|That may explain why pigs which were fed a diet containing freeze-| Cooked Onion| 120g (about 1/4&nbsp;lb)|dried kiwifruit or kiwifruit fiber had more beneficial bacteria and less harmful ones when compared to swine on the control diet in a separate research. But pectin is more than just a prebiotic. Researchers have long known that pectin can help to lower blood cholesterol levels, particularly very-| Raw Asparagus| 120g low-density lipoprotein cholesterol (about 1/4&nbsp;lbVLDL)|particles which gets converted into low-| Raw Wheat Bran| 120g density lipoprotein (about 1/4&nbsp;lb‘bad’ cholesterol)|in the blood. In 2010, a team of scientists from University of Illinois also suggested that citrus-| Whole Wheat Flourbased pectin is also capable of turning angry, Cooked| 125g (about 1/4&nbsp;lb)|inflammatory immune cells into anti-inflammatory, healing cells that speeds up recovery from infection.| Raw Banana| 600g (about 1* [[Millet]] acts as a prebiotic feeding microflora in your inner ecosystem.3&nbsp;lb)|}<ref name="ReferenceB"/>

Those wishing to ensure sufficient prebiotic intake should carefully consider the prebiotic content of their diet, as well as what caloric/nutritive load comes along with it: e.g. eating 1.3 pounds of bananas daily is likely to provide an excess of calories & sugars/carbohydrates to the diet. Prebiotic fiber supplements with minimal caloric/fat/sugar load are ==See also available.==

Prebiotic oligosaccharides are increasingly added to foods for their health benefits. Some oligosaccharides that are used in this manner are *[[fructooligosaccharide]]s (FOS), [[xylooligosaccharide]]s (XOS), [[polydextrose]] and [[galactooligosaccharides]] (GOS). Some monosaccharides such as [[tagatose]] are also used sometimes as prebiotics.{{Citation needed|date=January 2008}} In petfood also [[mannooligosaccharide]]s are being used for prebiotic purposes. Genetically engineering plants for the production of inulins has also become more prevalent <ref>Ritsema T, Smeekens SC. Engineering fructan metabolism in plants. ''J Plant Physiol''. 2003 160:811-20</ref>.<ref>Weyens G, Ritsema T, Van Dun K, Meyer D, Lommel M, Lathouwers J, Rosquin I, Denys P, Tossens A, Nijs M, Turk S, Gerrits N, Bink S, Walraven B, Lefèbvre M, Smeekens S. Production of tailor-made fructans in sugar beet by expression of onion fructosyltransferase genes. ''Plant Biotechnol J'' 2004 2:321-7.</ref>, despite the still limited insight into the immunological mechanisms activated by such food supplementation <ref>Peppelenbosch MP, Ferreira CV. Immunology of pre- and probiotic supplementation. ''Br J Nutr.'' 2009 101:2-4. PMID: 18577301</ref>. ==Effects==Studies have demonstrated positive effects on calcium and other mineral absorption<ref>Katharina E. Scholz-Ahrens, Jürgen Schrezenmeir ; ''Inulin and Oligofructose and Mineral Metabolism: The Evidence from Animal Trials.'' J Nutr. 2007; 137: 2513S</ref>, immune system effectiveness<ref>Lomax AR, Calder PC. ''Prebiotics, immune function, infection and inflammation: a review of the evidence.'' Institute of Human Nutrition, School of Medicine, University of Southampton, Tremona Road, Southampton, UK</ref>, bowel pH, reduction of colorectal cancer risk<ref>Geier MS et al; ''Probiotics, prebiotics and synbiotics: a role in chemoprevention for colorectal cancer?'' Cancer Biol Ther. 2006; 5(10): P-1265-9</ref>, inflammatory bowel disorders (Crohn's Disease and Ulcerative Colitis) <ref>Hedin C et al; ''Evidence for the use of probiotics and prebiotics in inflammatory bowel disease: a review of clinical trials.'' Proc Nutr Soc. 2007; 66(3): P-307-15</ref> Hypertension (high blood pressure) <ref>Antihypertensive Properties of Plant-Based Prebiotics: Siok-Koon Yeo, Lay-Gaik Ooi, Ting-Jin Lim, and Min-Tze Liong* School of Industrial Technology, Universiti Sains Malaysia, 11800 Penang, Malaysia</ref> and intestinal regularity. {{Citation needed|date=January 2009}} Recent human trials have reinforced the role of Prebiotics in preventing and possibly stopping early stage colon cancer.<ref>''British Journal of Nutrition''; September 2009, Volume 102, Issue 05, pp 663-671, “Fermentation products of inulin-type fructans reduce proliferation and induce apoptosis in human colon tumour cells of different stages of carcinogenesis”Authors: U. Munjal, M. Glei, B.L. Pool-Zobel, D. Scharlau</ref> It has been argued that many of these health effects emanate from increased production of short-chain fatty acids (SCFA) by the stimulated beneficial bacteria. Thus food supplements specifically enhancing the growth of SCFA producing intestinal bacteria (such as [[clostridium|clostridia]] and [[bacteroides]] species) are widely recognized to be beneficial.  While research does clearly demonstrate that prebiotics lead to increased production of these SCFA's<ref>Macfarlane S et al; ''Prebiotics in the gastrointestinal tract'' Aliment Pharmacol Ther. 2006; 24(5): P-701-14;</ref>, more research is required to establish a direct causal connection. It has been argued that prebiotics are beneficial to Crohn's Disease through production of SCFAs to nourish the colon walls, and beneficial to Ulcerative Colitis through reduction of Hydrogen Sulfide gas due to reduction of sulfate-reducing bacteria, which do not thrive in the slightly acidic environment SCFAs create. The immediate addition of substantial quantities of prebiotics to the diet may result in a temporary increase in gas, bloating or bowel movement. It has been argued that chronically low consumption of prebiotic-containing foods in the typical [[Western diet]] may exaggerate this effect. {{Citation needed|date=January 2009}} Human colonic bacteria substrates are relatively stable. Production of SCFA and fermentation quality are reduced during long-term diets of low fiber intake.<ref>23L El Oufir, B Flourié, S Bruley des Varannes, J L Barry, D Cloarec, F Bornet, and J P Galmiche Relations between transit time, fermentation products, and hydrogen consuming flora in healthy humans. Gut. 1996 June; 38(6): 870–877. PMCID: PMC1383195</ref> Until bacterial flora are gradually established to habilitate or restore intestinal tone, nutrient absorption will be impaired and colonic transit time temporarily increased with an immediate addition of higher prebiotic intake.<ref>24Givson, G. R., Willems, A., Reading, S., Collins, M. D. Fermentation of non-digestible oligosaccharides by human colonic bacteria. Symposium 2. Proceedings of the Nutrition Society (1996), 55, 899-912.</ref> ==See also==*[[Prebiotic scores]]*[[Probiotic]]

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