Inulin & Olig0fructose

There are two main prebiotics that are distributed widely in plant material throughout the world. Undoubtedly, these have been very important for the health of plant-eating animals over thousands of years. These two prebiotics are known as inulin and oligofructose. Unfortunately for us humans, these two beneficial fibers are present in a limited number of foods that humans eat. Inulin and oligofructose are present in:

  • Wheat
  • Onions
  • Garlic
  • Leeks
  • Yams
  • Chicory root
  • Artichoke (the root type, not the spiky globe)
  • Agave
  • Jicama
  • Bananas
  • Dandelion greens

Wheat has been a prime source of calories and nourishment for most of human history. We now know that most people get 70-80% of these two beneficial prebiotics from wheat. It also means that most of us get by with only 1-4 grams of these prebiotics a day, a very, very low amount. An ideal daily serving of prebiotics is roughly 8 grams or more for general digestive health support, and up to 15 grams or more for those with active digestive disorders.

Unfortunately, wheat also is rich in gluten protein. In the condition called celiac disease, this gluten protein damages the intestine, and so wheat must be eliminated from the diet. The same is true when a person is simply intolerant to gluten. When these valuable prebiotics are no longer ingested, then the bacterial complex in the gut changes in a negative manner. The gut bacteria factory is now prone to a takeover by the less desirable bacteria.

The bottom line is that inulin and oligofructose, each of which is gluten-free, both need to be a regular part of the diet no matter what.