Managing Digestive Health with Prebiotics and Probiotics Digestive complaints are one of the primary driving factors that encourage individuals to seek out alternative health care options, including nutrition and herbs. Many of these digestive complaints can trace their roots to imbalances in the microbiome - the complex ecosystem of bacteria, fungi and viruses- that exist in the human gut.1,2 Even aspects of health and wellness outside of digestive function have been linked to the integrity of this rich microbial network, including mental health and immune function. Eating fermented foods like yogurt, kimchi and sauerkraut, as well as supplementing with probiotics, can help to encourage the populations of beneficial bacteria in the gut. Just as important as consuming beneficial bacteria, however, is consuming the fuel those bacteria need in order to thrive: prebiotics. Prebiotics are a type of complex carbohydrate, such as inulin and certain oligosaccharides, that the human body cannot digest but that function as fuel for the beneficial bacteria in the gut.3 These prebiotics are arguably more foundational for a healthy microbiome than probiotics because they act as a ‘fertilizer’ for established beneficial gut bacteria, promoting a diverse and resilient ecosystem. While probiotics introduce new bacteria, they won't thrive or create lasting changes without the prebiotic fiber to feed them. Learning how to nourish and support the microbiome offers an incredible opportunity to expand the narrative around therapeutic options for improving well-being on numerous levels. Prebiotic 2’FL: Made for the Microbiome 2′-Fucosyllactose (2’-FL) is a human milk oligosaccharide (HMO) that functions as a prebiotic in the human digestive system.7 2’-FL is the most abundant HMO found in breast milk, and the first prebiotic compounds that a breastfed newborn will encounter to feed their developing microbiome. HMOs avoid metabolism by digestive enzymes until they reach the lower gastrointestinal (GI) tract, which allows beneficial microorganisms like Bifidobacteria to then break them down through fermentation.8,9 In addition to acting as an important component of a newborn’s microbiome and healthy GI tract, 2’-FL also works as a targeted prebiotic for adults due to its unique tie to Bifidobacteria. For adults, 2’-FL supports short-term feeding of beneficial Bifidobacteria in times of GI stress and for individuals deficient in Bifidobacteria populations looking to increase microbiome diversity.10 One study showed that 5 g of 2’FL daily for just two weeks modified the microbiome in favor of these beneficial species.7 Like 2’FL, certain foods have been recognized for their beneficial impact on microbial diversity and function. Okra, for example, is rich in a soothing, gel-like mucilage that functions as a prebiotic food source for gut bacteria and soothes irritation and inflammation in the lining of the gut that may contribute to dysbiosis. Okra consumption has been shown to increase beneficial bacteria like Lactobacillus and Akkermansia, decrease potentially harmful species like Proteobacteria, and promote the production of Short Chain Fatty Acids (SCFAs), compounds that are crucial for digestive and systemic health.8,9 Similarly, beets are rich in prebiotic fiber, such as pectin and pectic-oligosaccharides, that are able to positively modulate gut microbiota composition, as well as encourage the growth and function of probiotic species.10 Beet betalains and phenolics increase the production of SCFAs by gut microbiota and possess significant antioxidant, anti-inflammatory and anti-carcinogenic properties that have been shown to improve overall gastrointestinal health.10 Probiotic Highlight: Bifidobacteria While diversity of species in the microbiome is essential for the ecosystem’s health and vitality, the Bifidobacteria genus stands out as a key therapeutic target for improving digestive health, as well as mitigating inflammation and improving mental health. One of the most valuable functions of Bifidobacteria is their role in Short Chain Fatty Acids (SCFAs) production. When Bifidobacteria species digest prebiotic fiber, such as 2’FL, they produce SCFAs, primarily acetate, propionate, and butyrate, which are key signaling molecules and energy sources for the colon. The Functions of SCFAs: Intestinal integrity: the main energy source for the colon, butyrate supports mucosal integrity and repair, maintaining tight junctions within the gut and reducing intestinal permeability.11 Regulation of gut pH: SCFAs lower the pH of the colon, which inhibits the growth of pathogenic bacteria and promotes the survival of beneficial bacterial strains.12 Inflammation & immune modulation: SCFAs modulate immune cell activity in the gut, including pro-inflammatory cytokines (like TNF-α and IL-6) and promote anti-inflammatory T-regulatory cells.13  SCFAs communicate with immune cells throughout the body, helping to maintain immune tolerance and contributing to lower risk of autoimmune and chronic inflammatory diseases.14 Metabolic regulation: propionate is directly involved in the process of gluconeogenesis in the liver, contributing to blood sugar balance and insulin sensitivity.15  SCFAs also stimulate the release of satiety hormones such as GLP-1 and PYY, improving insulin sensitivity.16 Nervous system stability: Through the gut-brain axis, SCFAs may influence neurotransmitter production and neuroinflammation. Butyrate, in particular, acts as a histone deacetylase (HDAC) inhibitor, affecting gene expression related to brain health and mood regulation.17,18 The wide ranging effects of SCFA production through key Bifidobacteria species highlight the therapeutic potential for encouraging a stronger gut Bifidobacteria population. Conditions including Functional Gastrointestinal Diseases like IBS, obesity and Metabolic Syndrome, mood disorders and even autoimmune disease may benefit from both seeding and feeding Bifidobacteria. HMOs Support the Gut Barrier in the Lower GI Healthy gut function relies on a proper GI barrier between the body and the interior space that makes up the digestive tract, called the lumen. The GI barrier is made up of many layers: Luminal mucosal barrier Microbial inhabitants lining cells in the lumen Layer of mucus produced by goblet cells Chemical barrier Physical barrier of intestinal epithelial cells held together by tight junctions Immunological barrier Stress, microbial invaders, antibiotic use, and development of chronic conditions can disrupt the intestinal lining. HMOs like 2’-FL stimulate the development and maintenance of a well-functioning GI barrier, both during development and in cases of GI inflammation.19-21 Through the gut-brain axis, SCFAs may influence neurotransmitter production and neuroinflammation. Butyrate, in particular, acts as a histone deacetylase (HDAC) inhibitor, affecting gene expression related to brain health and mood regulation. Whole Foods and Herbs to Support the Gut Barrier Herbs and foods also have a key role in strengthening this mucosal barrier. While prebiotics like 2’FL function as food or fertilizer for beneficial bacteria, key herbs and foods are able to tend the ‘soil’ in which those probiotic species thrive through their impacts on mucous membrane health. Medicinal plants have a long history of use in supporting digestive function: bitter herbs such as gentian and dandelion root for stimulating digestive secretions and improving peristalsis, carminative herbs including ginger and chamomile for relieving bloating and discomfort, and digestive tonic herbs such as meadowsweet and licorice for improving the integrity of the gut mucosa. The gut mucosal layer and microbiome are connected through a symbiotic, reciprocal relationship where the mucosal layer acts a habitat for microbes, while a healthy microbiome helps to regulate the mucosa’s structure and function. Digestive tonic herbs can help facilitate this symbiotic relationship by strengthening the integrity of the mucus layer and encouraging the repair of the digestive lining, creating a healthier habitat for the beneficial microbes. One lesser-known digestive tonic is Collinsonia canadensis, also known as stoneroot or heal-all, alluding to both the sheer density of the root and the multitude of applications used by traditional healers. Collinsonia has a rich history of use by indigenous North American peoples and early Eclectic physicians for improving the functioning of the gut, respiratory system and genitourinary tract- with the key commonality in these systems being the root’s affinity for improving mucosal health and tonifying vasculature. This astringent or tonic effect of the root made it a key remedy in the treatment of hemorrhoids, varicose veins and even laryngitis.22 Specific to the gut, Collinsonia was used as a ‘stimulant and tonic in cases of atonic dyspepsia, and in chronic disease with feeble digestion’22 - conditions that negative impact the health and function of the microbiome. By strengthening the integrity of the soil- the mucosal layer- in which beneficial microbes thrive, Collinsonia serves as an active partner to prebiotics like 2’FL in maintaining the health of the microbiome. Gut Immunity: 2’-FL as a “Binding Decoy” Beyond its role as a nourishing ‘fertilizer’ for the microbiome, 2’FL functions as a binding decoy in the gut by mimicking the structures on intestinal epithelial cells that many pathogens use to attach and initiate infection- a key role in the prebiotic’s ability to support not just mucosal health but systemic immunity as well. HMO’s like 2’-FL can competitively bind to bacterial lectins or viral adhesion proteins, effectively blocking these pathogens—such as Campylobacter jejuni, E. coli, and certain noroviruses—from adhering to the gut lining.5,23,24  Additionally, this mechanism helps maintain mucosal integrity, reduces inflammation, and promotes immune tolerance in the developing gut, making it especially important for infants but also potentially beneficial in adult gut health formulations. Clinical Takeaways Improving the microbiome isn’t just about probiotic intake—it’s about creating the right environment for those microbes to flourish. Prebiotics like 2’-FL, along with prebiotic-rich foods such as okra and beets, provide the essential “fuel” that sustains beneficial bacteria like Bifidobacteria and promotes the production of short-chain fatty acids crucial for gut integrity, immune balance, and even mood regulation. Pairing these targeted prebiotics with herbs that strengthen the mucosal barrier—such as Collinsonia—creates a comprehensive strategy for restoring gut resilience from the inside out. The microbiome is a rich, diverse ecosystem that needs to be cultivated and nourished, particularly in the face of modern challenges to microbiome health like the Standard American Diet and environmental toxins. Tools for microbiome management like prebiotics and herbs are a unique tool for allowing clinicians and their patients to move beyond symptom management toward true digestive and systemic wellness.   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

What is Rhamnogalacturonan I (RG-I) Carrot Fiber? Rhamnogalacturonan-I, also known as RG-I, is a pectin derivative found in plant cell walls.  It has a gelatinous and flexible chemical makeup.  It is responsible for holding onto water, providing flexibility to the cell wall, and assisting in cell-to-cell adhesion, keeping the cell wall ‘loose’ but remaining intact.  It is structurally responsible for 5 to 36% of cell wall content.1  Because of these properties, RG-I has been highlighted as a unique pectin structure that can be used as a supplemental fiber to improve microbiome health and innate immunity.  Rhamnogalacturonan-I can be derived from the Capsicum annum (bell pepper) or Daucus carota (carrot).  More commonly, RG-I is sourced from carrots as they are nutrient powerhouses containing active polysaccharides that are ideal for creating RG-I fibers.  Additionally, carrots are a scalable crop group providing sustainable benefits as cover crops.2   Thereby, in addition to the novel health benefits, RG-I provides a sustainable approach to sourcing unique polysaccharide fiber. How does RG-1 Carrot Fiber support the Microbiome?  Of the benefits of RG-I carrot fiber, the most novel has been the impact on microbiome communities regulating both gastrointestinal health and immunity.  RG-I is classified as a potent prebiotic. Prebiotics are intended to ‘feed’ the gut bacteria, helping beneficial species proliferate and grow in the microbiome. Clinical studies investigating the use of RG-I derived carrot fiber found clinically significant alteration to the human gut microbiota.  Collected cultures demonstrated increases of Bacteroidetes which are responsible for the production of the short chain fatty acids (SCFA) butyrate, acetate, and propionate.  As a result of SCFA production, RG-I has been attributed to thickening of the epithelial barrier enhancing gastrointestinal pathogen defense functioning.3  In-vitro studies have demonstrated RG-I to be rapidly fermented within the colon, allowing for specific, selective stimulation of beneficial microbiota species.  Rapid fermentation of RG-I demonstrates benefits over other prebiotic fibers, including less occurrence of gas induced by SCFA production and an improved anti-inflammatory profile.3 An experimental trial conducted on 24 healthy adults found supplementation of RG-I from carrots significantly increased the abundance of multiple probiotic strains in the gastrointestinal tract, most notably SCFA-producing species such as Bacteroidetes, Bifidobacteriaceae, Anaerobutyricum  hallii, Blautia sp., and Faecalibacterium  prausnitzii.4 How RG-1 Carrot Fiber supports Gut-Lung Axis One of the unique benefits of RG-I is the immune promoting properties, more specifically, the impact on the innate immune system due to its influence on the Gut-Lung Axis.  The innate immune system is the body’s first line of defense against viruses, similar to the gut microbiota being the first line of defense against pathogenic bacteria.  The two systems are interconnected as the lung microbiota and gut microbiota crosstalk to maintain homeostasis and inhibit disease evolution from viruses.  Thereby, modulation of the gut microbiota from RG-I has been found to support the innate immune system.8  The influence on SCFA’s from RG-I supplementation has been shown to modulate innate immune cells, like neutrophils, macrophages, dendritic cells, and cytokines.  Additionally, there are bioactive compounds that SCFAs promote that can influence antigen-specific T-cells and B-cells supportive of the innate and adaptive immune system.2 Immune Health RG-I has been shown to possess immunomodulatory properties via three mechanisms: modulating the immune responsiveness of pattern recognition receptors (PRRs) which detect Pathogen-Associated Molecular Patterns (PAMPs) stimulating the production of short chain fatty acids, which produce acetate, propionate, and butyrate enhancing the response of phagocytosis and natural killer cells, and modulate the secretion of cytokines, chemokines, and ROS5 A single-center, controlled, randomized, double-blind dose-response study used three doses of RG-I carrot fiber (no dose, low dose, and high dose) to investigate the reduction of severity and duration of rhinovirus. The RG-I carrot fiber group(s) had an accelerated interferon-induced response promoting the innate immune system.  Secondary outcomes found pronounced levels of CXCL10 and CXCL8 levels, indicating an enhanced anti-viral response against rhinovirus. The study attributed these findings to the presence of dendritic and macrophage cells surveying the intestinal tract that were carrying beneficial microbes from RG-I, which were then recirculated to the respiratory tract through the gut-lung axis. The results showed an improved microbiota species within the respiratory cavity making the body more resilient and adaptive to immune challenges.6 A randomized, double-blind clinical study supplemented with 300 milligrams of RG-I found significant reduction in severity ranging from twenty to thirty-three percent, with an accelerated recovery. The experimental cohort had duration to recovery rate of almost half compared with the control group.  The study found RG-I provided a protective immune response and reduced the negative impact of rhinovirus on quality of life.5 A separate study conducted on immunosuppressed mice found immunomodulatory activity in bone-marrow derived dendritic cells (BMDCs). The study found significant quantities of cytokines that modulate the innate immune system, including IL-6, TNF-a, IL-10, and Il-17, within bone marrow cultures. These findings indicate RG-I promotes the maturation of BMDCs and enhances lymphocyte-activation capacity, which allows lymphocytes to respond to antigens, or the presence of a virus.7 Clinical Takeaway In addition to the multitude of health benefits that prebiotic fiber can provide, RG-I Carrot Fiber provides a unique benefit to proliferating the gut microbiome and promoting immune health.   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

Join Weston Bussler, PhD, in his talk about how elimination occurs in the detoxification processes in the body and how gastrointestinal health interacts with detoxification. He also provides an overview on various nutritional and therapeutic aspects to support elimination.