Galacto-Oligosaccharides (GOS) as prebiotics
Prebiotics and probiotics. At any rate, the words look very similar. Only one letter apart. But don’t be fooled: you need both probiotics and prebiotics for a healthy gut flora and therefore for a properly functioning immune system and smooth bowel movements. That one letter really does make a big difference!
The intestines contain more than 100 trillion bacteria, and this entire bacterial population is called the gut microbiome. So it goes without saying that these bacteria have an enormous influence on our bodies.
Large numbers of microbes occur naturally in our intestines, but what most of us do not know is that other parts of our bodies also have their own microbiome or flora.
Think of the skin, the genitals, the mouth, and even the eyes and the sinuses. The foundation, however, is in the gut, and from there the gut flora influences the microbiomes in other parts of your body. So when restoring flora in the right places, you actually always start in the gut itself.
Gut-brain axis
It is estimated that the intestines contain around 200 million nerve cells. That is not as many as in the brain, but more than in the peripheral nervous system and spinal cord combined. Microbes engage in two-way communication with these nerve cells, and these nerve cells in turn with the brain. This system is known as the “microbiome-gut-brain axis.”
What are probiotics?
Most people are actually familiar with probiotics. By probiotics we mean a supplement or product that contains healthy gut bacteria and therefore contributes to your gut flora. Pro stands for promoting, and biotic means “made up of living organisms.” Probiotics therefore contain living bacteria that contribute to the flora in your intestines.
In the past, these bacteria could be found abundantly in food, but today that is no longer the case. Vegetables and fruit, for example, are always washed very thoroughly and often treated with pesticides, which means they also get no chance to remain on the plants. We also do not eat fermented vegetables (such as sauerkraut or kimchi) as often, and when we do, they are usually pasteurized.
Probiotics contribute to the bacteria in the gut. Prebiotics are, in a sense, the food for those bacteria.
What are prebiotics?
Fewer people have heard of prebiotics. Prebiotics consist of dietary fiber. Not the fiber from bread or grains, because that does not contribute to the gut flora to the same extent. Rather, it is the kind of fiber you find in various vegetables and tubers. In addition, taking extra prebiotics can help. GOS (galacto-oligosaccharides) are very well tolerated by most people and are considered the gold standard of prebiotics.
Galacto-oligosaccharides (GOS) as prebiotics
Galacto-oligosaccharides (GOS) are one of the best types of prebiotic fiber. They occur naturally in breast milk and contribute to the development of the gut microbiome by serving as nutrients for microbes such as bifidobacteria and some lactobacilli.
Difference between alpha-GOS and beta-GOS
Beta-GOS was first to appear on the market and has a lot of experience behind it. Beta-GOS is derived from lactose (bovine) using enzymatic hydrolysis. Alpha-GOS occurs naturally in legumes.
The main difference between alpha- and beta-GOS therefore comes down to their source and, because of that source, to differences in the configuration of the molecules. Both contribute to a healthy and balanced development of the gut flora, which, as we have seen, has a vital function in our body.
Pre- and probiotics as a supplement
The easiest way to get pre- and probiotics is by taking a supplement. Of course, there are many different kinds, so it can be hard to choose one that suits you.
Some tips:
- Go for quality. Yes, that costs a bit more, but using a supplement that simply does not work is a waste of money.
- Choose a probiotic that is either fermented or made up of soil-based organisms.
- Alternate between different types of probiotics.
- Choose GOS as your prebiotic source.
And remember: if you give your gut flora the right food, the number of healthy bacteria in the lower gut flora will increase.
