Originally posted by Dr. Davis on 2015-04-22
on the Wheat Belly Blog,
sourced from and currently found at: Infinite Health Blog.
PCM forum Index
of WB Blog articles.
Note: This is an early list and
by no means exhaustive.
Commercial prebiotic fiber supplements
Our efforts to obtain prebiotic fibers/resistant
starches to cultivate healthy bowel flora means recreating the eating
behavior of primitive humans who dug in the dirt with sticks and bone
fragments for underground roots and tubers, behaviors you can still
observe in hunter-gatherer groups, such as the Hadza and Yanomamo. But,
because this practice is inconvenient for us modern folk accustomed to
sleek grocery stores, because many of us live in climates where the
ground is frozen much of the year, and we lack the wisdom passed from
generation to generation that helps identify which roots and tubers are
safe to eat and which are not, we rely on modern equivalents
of primitive sources. Thus, green, unripe bananas, raw potatoes and
other such fiber sources in the Wheat Belly lifestyle.
There is therefore no need to purchase prebiotic
fibers outside of your daily effort at including an unripe green banana,
say, or inulin and fructooligosaccharides (FOS), or small servings
of legumes as a means of cultivating healthy bowel flora.
HOWEVER, convenience can be a struggle.
Traveling by plane, for example, makes lugging around green bananas or
raw potatoes inconvenient. Inulin and FOS already come as powders or
capsules and they are among the options for a convenient, portable
prebiotic fiber strategy. But there are others that can be purchased.
This is a more costly way to get your prebiotic fibers and
you do not need to purchase these products in order to succeed
in your bowel flora management program. These products are therefore
listed strictly as a strategy for convenience.
Most perspectives on the quality of human bowel
flora composition suggest that diversity is an important feature,
i.e., the greater the number of species, the better the health of the host.
There may therefore be advantage in varying your prebiotic routine, e.g.,
green banana on Monday, inulin on Tuesday, PGX on Wednesday, etc. Beyond
providing convenience, these products may introduce an added level of diversity, as well.
Among the preparations available to us that can be
used as prebiotic fibers:
PGX–While it is billed as a
weight management and blood sugar-reducing product, the naturally occurring
α-L-gulurono-β-D mannurono, β-D-gluco-β-
D-mannan–in PGX also exerts prebiotic effects (evidenced by increased
fecal butyrate, the beneficial end-product of bacterial metabolism). PGX is
available as capsules or granules. It also seems to exert prebiotic effects
at lower doses than other prebiotic fibers. While I usually advise reaching
20 grams per day of fiber, PGX appears to exert substantial effects at
a daily dose of half that. As with all prebiotic fibers, it is best to
build up slowly over weeks, e.g., start at 1.5 grams twice per day.
It is also best taken in two or three divided doses. (Avoid the PGX bars,
as they are too carb-rich for those of us trying to achieve ideal metabolic health.)
Prebiotin–A combination of
inulin and FOS available as powders and in portable Stick Pacs
(2 gram and 4 gram packs). Quite costly, given the generally
low cost of purchasing chicory inulin and FOS separately. More on
is another form of prebiotic fiber. RenewLife
are two reputable brands.
Note: Renew Life® is now a CLX (Clorox) brand
fiber is used in Quest
bars and in Paleo Protein Bars.
With Quest bars, choose the flavors without sucralose, since it has
been associated with undesirable changes in bowel flora.
Note: The currently endorsed brand of
nutrition bars is Paleovalley.
There you go. It means that there are fewer
and fewer reasons to not purposefully cultivate healthy
bowel flora and obtain all the wonderful health benefits of doing
so, from reduced blood pressure, to reduced triglycerides, to deeper sleep.
Disclaimer: I am not compensated in any way
by discussing these products.
Note: This is still true for Quest &
Julian Bakery Paleo. Since this was first posted, Paleovalley
has become a sponsor of the Defiant Health podcast.