The Brain-Gut Connection: Benefits of Prebiotics FOS and Inulin for Aging Brain Health

Paula Gallagher on

The health of our gut microbiome is increasingly recognized as crucial for overall well-being. Beyond its role in digestion, the gut microbiome influences immune function, mood, and even brain health. Prebiotics like Fructooligosaccharides (FOS) and inulin are key players in promoting a healthy gut. Recent research suggests that these prebiotics may also benefit the aging brain, offering exciting possibilities for enhancing cognitive function, combating age-related cognitive decline, and even helping with food allergies.

Understanding Prebiotics: FOS and Inulin

Prebiotics are non-digestible food components that beneficially affect the host by selectively stimulating the growth and activity of beneficial bacteria in the colon. Unlike probiotics, which are live bacteria, prebiotics serve as food for these good bacteria, promoting their growth and activity.

Fructooligosaccharides (FOS) and inulin are two of the most well-known prebiotics. Both are types of soluble fiber naturally found in various plants.

FOS: These are short-chain oligosaccharides found in foods like bananas, onions, garlic, asparagus, and chicory root. FOS consists of linear chains of fructose molecules ending with a glucose molecule.

Inulin: This is a longer-chain polysaccharide composed of fructose units with a terminal glucose. It is found in foods such as chicory root, Jerusalem artichokes, garlic, leeks, and dandelion greens.

Health Benefits of FOS and Inulin

  • Enhanced Gut Health: FOS and inulin stimulate the growth of beneficial bacteria like Bifidobacteria and Lactobacilli, which play a crucial role in maintaining a healthy gut environment.
  • Improved Digestion: By fostering a healthy balance of gut bacteria, these prebiotics help improve digestion and reduce symptoms of gastrointestinal disorders such as irritable bowel syndrome (IBS) and constipation.
  • Enhanced Mineral Absorption: Inulin and FOS have been shown to improve the absorption of essential minerals like calcium and magnesium, which are vital for bone health and overall metabolic function.
  • Immune System Support: A healthy gut microbiome is closely linked to a robust immune system. FOS and inulin help maintain this balance, thereby supporting immune health.
  • Blood Sugar Regulation: These prebiotics can help regulate blood sugar levels by slowing down the digestion and absorption of carbohydrates, which is beneficial for people with diabetes or those at risk of developing it.
  • Weight Management: By promoting a feeling of fullness and reducing appetite, FOS and inulin can aid in weight management and prevent overeating.

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Findings From New Study

A study has shed light on the connection between gut health and brain function, particularly in older adults. The study explored the impact of FOS and inulin on cognitive function in individuals over the age of 60.

The double-blinded trial involved 36 pairs of twins over the age of 60. Each duo was randomly split so that one twin was assigned a daily prebiotic in a protein powder (either inulin or FOS), while the other was assigned a daily placebo in a protein powder. Over three months, the researchers assessed the twins' cognitive function and gut microbiome
composition.

They found:

  • Improved Cognitive Function: The twin who unknowingly took inulin or FOS generally scored higher on a cognitive test three months later. This test, which assesses visual memory and learning, is commonly used to detect early signs of Alzheimer's disease.

  • Enhanced Gut Microbiome: The daily fiber supplements were linked to slight changes in the gut microbiome. Notably, beneficial Bifidobacterium were more plentiful in twins taking inulin or FOS. Studies on mice suggest Bifidobacterium reduces cognitive deficits by regulating gut-brain connections.

The study's findings are particularly significant because they demonstrate that dietary interventions targeting the gut microbiome can positively impact brain health. To get the benefits of FOS and inulin, consider incorporating foods like garlic, onions, asparagus and bananas into your diet. You can also take a supplement. Many probiotics also have prebiotics added to them. By incorporating prebiotics into your diet, you can support a healthy gut microbiome and potentially improve your cognitive health as you age.

Contact Village Green Apothecary to see what prebiotics are best for you.


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