When it comes to prebiotic supplements, the major question is how many grams of prebiotics do you need per day, to actually see a difference in your gastrointestinal health? Before we jump in, it’s important for you to know what are prebiotics.
Now that you know what prebiotic supplements are and how they work, let’s talk about the different types of prebiotics, as that also determine the level of efficacy.
The 3 most common prebiotic supplements are:
|
Type of Prebiotics |
What they do |
|
Fructo-oligosaccharides (FOS) |
Combat constipation |
|
Galacto-oligosaccharides (GOS) |
Combat constipation |
|
Trans-galacto-oligosaccharides (TOS) |
Improves gut health |
Each of the above prebiotics, can assist with constipation. FOS is fruit-based, whereas GOS & TOS are a group of carbohydrates that are produced commercially from lactose and glucose.
Some prebiotics can cause a laxative effect, versus, simply more easier and frequent bowel movements. Why? According to the National Center of Biotechnology Information, “The laxative effects of prebiotics such as GOS and FOS are attributed to their action as soluble fibers. They pass undigested into the colon where bacteria hydrolyze (dissect) and ferment them…”. The bacterial fermentation of GOS increases the volume of bacteria, which then increases fecal size. The increased fecal size stimulates peristalsis (movement) in the colon, causing a bowel movement.
Taking the right number of prebiotics, can lead to a bowel movement, without experiencing the laxative effect. In a study conducted, with 128 healthy adults, all with mild constipation problems, by simply adding 5-10 grams of prebiotics per day, defecation frequency increased to 1, smoother bowel movement per day. So how many grams of prebiotics should you take?
Let’s start with looking at how many grams of prebiotics you should take in supplement form. Studies have shown that 5-15 grams of GOS per day, can relieve, constipation in adults. However, once you exceed 12 grams of prebiotics per day, you run the risk of creating the laxative effect.
If you wanted to consume FOS prebiotics in food form, yoghurt, and prunes each have 12 grams of prebiotics, if taken daily, patients in the study noticed more frequent and easier bowel movements.
If you are experiencing chronic or even occasional constipation, including prebiotics in your diet daily, will definitely relieve, the pressure or “full” feeling you may be experiencing. Searching for a good prebiotic? I suggest BeneYOU Pre + Probiotics Pixies. Our naturopathic doctor recommended it for a client of mine that was experiencing chronic constipation. What I like most is that it doesn’t act like a laxative. The pixie packaging also allows for you to take it on the go, which is an added bonus if you are like me and are constantly on the go.
Be aware that not all prebiotics are created equal. What truly sets BeneYOU Pre + Probiotics Pixies apart is:
