Prebiotic fibres feed the helpful bacteria that live in the gut.
The media outlet Tuasaude says that galactooligosaccharides, inulin and fructooligosaccharides are among the best studied types.
When these fibres reach the large intestine, bacteria break them down and produce substances that help keep the gut healthy.
Researchers believe these substances may also influence communication between the gut and the brain.
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This process may affect inflammation and other body signals linked to stress.
Food sources and daily use
According to Tuasaude, prebiotic fibres are found in foods such as onions, garlic, leeks, asparagus, chicory, oats, barley, apples, slightly green bananas, beans, lentils, chickpeas, seeds, nuts and many vegetables.
Tuasaude recommends increasing fibre slowly, especially for people who often experience gas, bloating or constipation.
Drinking enough water may also help reduce discomfort.
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What the research shows
A study published in Psychopharmacology found that galactooligosaccharides changed the morning cortisol response and affected emotional processing in healthy volunteers. Cortisol is a hormone linked to stress.
These findings suggest that galactooligosaccharides may have benefits beyond gut health.
However, Tuasaude explains that anxiety has many causes and should not be treated with diet or supplements alone.
Instead, prebiotic fibres may support overall health as part of a balanced diet, while people with ongoing anxiety or serious digestive problems should seek advice from a healthcare professional.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.