Prebiotics could help you cope with stress

Probiotics are well known to benefit digestive health, but prebiotics are less well understood. Prebiotics are certain types of non-digestible fibers that probiotic bacteria feed on, such as the fibers found in many plant sources like asparagus, oatmeal, and legumes. Certain bacteria also feed on non-fibers such as the protein lactoferrin, which also acts like a prebiotic and is found in breast milk.

According to a new study published in the online journal, Frontiers in Behavioral Neuroscience regular intake of prebiotics may promote beneficial gut bacteria and recovery of normal sleep patterns after a stressful episode.

Stress disrupts the gut

“Acute stress can disrupt the gut microbiome,” explained Dr. Agnieszka Mika, a postdoctoral fellow at the the University of Colorado, Boulder, and one of the authors of the study, “and we wanted to test if a diet rich in prebiotics would increase beneficial bacteria as well as protect gut microbes from stress-induced disruptions. We also wanted to look at the effects of prebiotics on the recovery of normal sleep patterns, since they tend to be disrupted after stressful events.”

In this experiment, test rats received prebiotic diets for several weeks prior to a stressful test condition and compared with control rats that did not receive the prebiotic-enriched diet. Interestingly, rats that ate prebiotics prior to the stressful event did not experience stress-induced disruption in their gut microbiota, and also recovered healthier sleep patterns sooner than controls.

Given that these experiments were done in rats, are these results relevant for humans? “The stressor the rats received was the equivalent of a single intense acute stressful episode for humans, such as a car accident or the death of a loved one,” said Dr. Robert S. Thompson, the lead author of the study. “A next set of studies will be looking exactly at that question – can prebiotics help humans to protect and restore their gut microflora and recover normal sleep patterns after a traumatic event?”

Prebiotics are avialable as supplements but raw oats, unrefined wheat and barley, Jerusalem artichokes, chicory, leeks, garlic onions, asparagus, bananas and dandelion greens are all excellent dietary sources. If you are under stress, getting more of these could result in a happier tummy and more restful sleep.