Prebiotics

May 10

What are Prebiotics?

Prebiotics are fibers in our food that are broken down by the bacteria in our gut microbiome. [1] When the bacteria in the colon break down (ferment) these fibers, it produces many beneficial substances, such as short-chain fatty acids (SCFAs). SCFAs are the main source of energy for the cells in your colon and have many health benefits, including anti-inflammatory and neuroprotective activities. [2]

Prebiotic fibers can be found in foods like asparagus, onions and leeks, garlic, slightly green/unripe bananas and apples. Prebiotics can also be taken in supplement form. Examples of prebiotics include:

Inulin
Psyllium
Fructans
Resistant starch
Multiple oligosaccharides
For more food sources, view the Dietary Fiber note.

What is the Difference Between Probiotics and Prebiotics?

While the names are similar, they couldn’t be more different. Probiotics are live bacteria while prebiotics are fibers that help grow probiotics (bacteria) in your gut. This means that eating a diet rich in fiber can help support healthy bacterial growth in the gut! If your child doesn’t eat many fruits, vegetables, or whole grains, you can consider supplementing with prebiotics to fill in while you’re working on expanding their diet. And yes, many people take both of these supplements at the same time! Some probiotics may even contain prebiotics, which may or may not be helpful or necessary given your child’s needs and diet.

Are Prebiotics Beneficial for Autism?

Yes! Prebiotics can be beneficial for those with autism, mostly because they feed beneficial bacteria in the gastrointestinal system, which helps them crowd out unhealthy gut bacteria to create a healthy bacterial balance. This in itself positively addresses a variety of conditions which affect people with autism.

Prebiotics can help increase Bifidobacteria and Lactobacilli bacteria in the gut. This is especially important because research has shown that children with autism have lower abundance of Bifidobacteria. It is possible that the reduced levels of beneficial bacteria combined with the increased levels of harmful bacteria contribute together to ASD symptoms. [3]

Leaky gut and GI damage is a common concern among children with autism. SCFAs, produced by the fermentation of prebiotics, can also contribute to improved intestinal barrier function and reduce systemic inflammation associated with leaky gut. [4] Constipation is also a huge struggle among children with autism. Short chain fatty acids acetate and butyrate play a key role in regulating colonic motility and may be a novel therapy for constipation. [2]

Prebiotics also lead to a decrease in harmful gut bacteria. When beneficial gut bacteria break down prebiotics, they produce acids that decrease the pH of the gut, making it inhospitable to pathogenic/unhealthy bacteria. [5] Prebiotics also allow beneficial bacterial populations to thrive, which outcompetes and crowds out the bad bacteria in the gut..

There is research that supports the idea that prebiotics result in increases in calcium absorption. [4] This is especially important for children who have greater calcium needs due to growth, who often have limited diets, and may have dairy sensitivity and thus consume fewer high calcium foods.

Prebiotics are effective against eczema and allergies as well and these are common complaints among children with autism. Fructo- and galacto-oligosaccharide supplementation has shown allergy-protective effects, specifically against the development of eczema and rhinoconjunctivitis. Many immune cells are all influenced by prebiotics and the metabolites that are formed by their fermentation. [4]

Supplementation

Dosing

See specific brand recommendations for dosing.
Generally, supplementing with 3-4 grams of dietary fiber once daily is well-tolerated and sufficient to be beneficial for the gut. If you notice your child is having gastrointestinal upset (gassiness, diarrhea, etc), you can always start with 1 gram of fiber and increase as tolerated to the full dose.

Some of Our Favorites:

Powder

Klaire Labs Biotagen Powder
Bulletproof Innerfuel Prebiotic
PaleoFiber and Paleofiber RS by Designs for Health
Sunfiber

Capsule/Softgel

Klaire Labs Biotagen
MegaPre Precision Prebiotic by Microbiome Labs

Gummy**

Precision Biotics Synbiotic (contains both pro- and prebiotics)

Liquid

Hyfiber for kids

DISCLAIMER: Before starting any supplement or medication, always consult with your healthcare provider to ensure it is a good fit for your child. Dosage can vary based on age, weight, gender, and current diet.

Note: All supplements are linked to Amazon for convenience, however, buying supplements on Amazon does not guarantee quality, as there are many “unverified resellers” selling nutrition supplements. To buy supplements that are verified to be sent directly to the consumer, you can create an account on the Autism Dietitian FullScript and search for the respective supplement under “Catalog”.