Post-holiday stress? Bring your gut back into balance! PART 2

In our previous blog we already wrote about the importance of good gut health and the role that prebiotics could play in this. Because we received many questions in response to that article—particularly about Galacto-oligosaccharides (Beta-GOS)—we will go a bit deeper into the role of prebiotics, Beta-GOS, and what it could possibly mean for you.

Prebiotics play an important role in our overall, daily health. Fortunately, you encounter them sufficiently in your daily diet IF you consciously choose them... But unfortunately, we don't always make the best choices—whether forced by the time pressure of modern life or not.

Prebiotics occur naturally in asparagus, sugar beets, garlic, chicory, onion, leek, Jerusalem artichoke, wheat, honey, banana, barley, tomato, rye, soy, human and cow's milk, peas, beans, and as has recently been demonstrated; various seaweeds and microalgae. In short: eat as purely as possible and leave the so-called 'ultra processed food' alone. It should also be noted that some prebiotics, such as GOS and fructo-oligosaccharides (FOS), do not occur abundantly in daily diet.

Galacto-oligosaccharides (GOS) is an important group of prebiotics, but occurs naturally only in small quantities in the foods we use.

Types of Prebiotics

The most common prebiotics are: The fructans (fructo-oligosaccharides (FOS) and inulin), galacto-oligosaccharides (GOS), and trans-galacto-oligosaccharides (TOS). Fermentation of these prebiotics by gut bacteria produces short-chain fatty acids that are very likely to have numerous beneficial effects. It turns out that prebiotics can selectively stimulate the well-being and activity of the gut bacteria that are positive for us, such as for example Bifidobacteria and Lactobacillus. What you eat is not only for yourself, but also for the trillions of microbes in your gut. In other words: you don't just eat for yourself, but you also choose and eat for many, many other 'table companions'.

A Young Concept

In the review article "Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications" it can be read that the term prebiotics is actually still very young. The concept was only introduced for the first time in 1995 by Glenn Gibson and Marcel Roberfroid.

They described it as "A non-digestible food ingredient that beneficially affects the host by selectively stimulating the growth and/or activity of one or a limited number of bacteria in the colon and thus improves the health of the host." A definition that would remain unchanged for a full fifteen years.

Galacto-Oligosaccharides (GOS)

Galacto-Oligosaccharides (GOS) are one of the best-studied types of prebiotic fibers. Beta-GOS is still considered the reference prebiotic. It occurs naturally in breast milk and contributes to the development of the gut microbiome.

In addition, GOS is a specific form of a prebiotic galactose sugar. GOS namely forms one of the more than 200 biologically active sugars that naturally occur in human breast milk. Because of this, it also belongs to the group of 'Human Milk Oligosaccharides' (HMO sugars). They are complex in structure, have a very broad spectrum of biological effects, and are suitable for both adults and children.

Because more than 99% of your genes and approximately 9 out of 10 cells in your body are 'bacterial' it is important to also take a look at what these 'invited guests' like to eat.

Role of the Gut Flora

The role of gut flora is increasingly seen as that of a second control center—a second 'brain'—of the human body. People are gradually becoming more convinced that the intestines communicate directly with our brains and exert influence on our cognitions and our state of mind.

Maintaining diversity and quality is therefore very important. Not only fiber-rich and fermented foods support the gut, but also good prebiotics and probiotics can play an important role in this. Especially at those moments when you don't quite manage to deal with your food in a conscious way!