When we hear about fibre, most of us instantly think about how it's good for digestive health, helping us with things like constipation and diarrhea. While this is true for some types of fibres, like psyllium husk, other fibres have strong prebiotic effects crucial for gut health. This means that these unique fibres have the ability to feed important bacteria in our gut which has a positive effect on our health. And the interesting thing is, science is beginning to show that prebiotic fibres can also influence mental health, mood, stress levels, and even sleep quality. This occurs through a phenomenon known as the gut-brain axis, a powerful communication pathway between your digestive system and brain. So basically (I find this stuff so interesting), if we consume more prebiotics through dietary or supplemental means, then the prebiotics can be used by the beneficial bacteria in our gut, and those little guys can then produce molecules called short chain fatty acids (SCFAs) like butyrate. These SCFAs are what current research loves to focus on as they are shown to influence our brain health through mechanisms science is still trying to explain. 

Now, if you are someone who struggles with low energy, poor sleep, or feeling mentally ‘off’, then improving your gut microbiome health may be one of the most profound changes that you can make as research is clearly showing that prebiotics are vital for gut microbiome health, and gut microbiome health is vital for neurological health. 

In this article, we are going to cover:

• How the gut influences mood and sleep
• What the research says about prebiotic fibres
• Which fibres are most effective
• How long does it take to feel a difference
• And how GUTLETE’s Prebiotic Blend uses these exact clinically studied fibres to help gut-brain health

The Gut-Brain Axis: Why Your Gut Influences Your Mood

Your gut and brain are in constant conversation, which happens through something called the vagus nerve. This analogy may help us understand: your brain is the downtown area of your city, and your gut is the southside. To get from the southside to downtown, you must take the busy highway. That highway is the vagus nerve transporting all of us 8:00 am commuters to work (sorry for bringing up ‘work’). And all of us commuters are the little molecules travelling to the brain (or downtown in reality) after our gut bacteria are properly nourished with prebiotics. I hope this is making sense – it is in my strange head. So, there are two main steps we need to take to ensure our gut microbiome is properly equipped: (1) we need to restore any good gut bacteria lost from inadequate nutrition (probiotics), and (2) feed the good bacteria that are already in our gut, as well as the new guys with prebiotic fibres. The traditional advice would be to simply eat more foods naturally high in prebiotic fibre, but due to modern food processing and industrialization, many of these nutrients have been stripped from our everyday diets. This gap has led to the rise of supplement companies aiming to restore what’s missing from our nutrition. From vitamins to minerals to antioxidants, there are companies for everything. But when it comes to prebiotics, there is basically nothing. And what is out there is often poorly formulated with improper dosages, fibre composition, and no support from research.

When it comes to foods that are high in prebiotic fibre, our best options are garlic, onions, chicory root, dandelion greens, asparagus, and bananas. Unfortunately, the amount of food you would have to consume to get enough prebiotic fibre is no joke (16-33 cloves of garlic per day). The only other viable option is supplementation. If you plan to go this route, then make sure the supplement has a diverse range of prebiotic fibres, not just one, as more sources of fibre are better. And make sure the fibres in the supplement have different fermentability rates to ensure that as many beneficial bacteria are fed as possible.

What Exactly Are Prebiotic Fibres And What Does The Research Say

Prebiotic fibres are carbohydrates that our bodies do not absorb, but our beneficial gut bacteria love them as they are their main fuel source. Fun fact, this was one of the main reasons food suppliers extracted these fibres out of our food because they thought “since this food product isn’t absorbed by the body, it must be useless”. Oh boy, were they wrong. When you eat prebiotic fibres regularly, beneficial bacteria such as Bifidobacteria and Lactobacillus grow strong, which can lower anxiety, improve sleep cycles, such as REM sleep quality, and help us with stress hormone regulation. But the important thing that studies emphasize is that daily intake and consistency with prebiotics is crucial. Prebiotic fibres work because they create lasting changes in the gut microbiome, not quick fixes.

Randomized controlled trial studies (the gold standard studies in academia) show that some prebiotics, such as galactooligosaccharides (GOS), can reduce stress hormone levels and improve emotional processing to reduce anxiety and drive better emotional decision-making. These studies also show that prebiotic fibres feed bacteria associated with positive mental health outcomes. Specifically, prebiotic consumption leading to higher levels of Bifidobacteria correlates with lower inflammation, improved mood regulation, and more serotonin activity (the feel-good chemical). And most fascinatingly, new studies are showing that once gut microbiome imbalance is corrected with prebiotics, individuals report faster times to fall asleep, more time in restorative sleep phases, improved circadian rhythm regulation, and lower nighttime cortisol levels (the stress hormone).

How Long Does It Take to Notice a Difference

Most studies show that if taken consistently, prebiotics have these effects around:

• 1-2 weeks for digestion
• 2-4 weeks for mood and stress
• 4-6 weeks for sleep improvements
• 8-12+ weeks for full microbiome shifts

Consistency is critical – your gut microbiome adapts gradually over time.

How Much Prebiotic Fibre Do You Need, And What’s a Good Supplement Option

Research shows that upwards of 30 grams of fibre a day, 10 grams of that being from fibres with strong prebiotic effects is a good start. Most of us are no where near this recommendation as average consumption is around 10 grams per day. If you are looking for a practical way to increase daily prebiotic fibre intake, then the GUTLETE Prebiotic Fibre Blend is a great option. It comes with a diverse range of prebiotics with fermentation speeds engineered to fuel as many beneficial bacteria in the gut as possible. It is also unflavoured and can be added to nearly any food, beverage, or liquid of choice. I personally mix it in my morning coffee, it dissolves instantly and is unnoticeable in terms of taste. I also love a good routine and once I have my prebiotic coffee, I feel like I started the day with an early success.

Why it works uniquely well:

1. Uses three complementary prebiotic fibres
2. Designed for gut-brain support, not just digestion
3. Unflavoured and dissolves instantly
4. Gentle for daily use
5. Built with science and research in mind
6. Made for consistent, long-term improvements in gut microbiome health

How to Start Supporting Your Mood & Sleep with Prebiotics

A few simple steps:

1. Take one scoop of GUTLETE Prebiotics Daily by mixing into your coffee, juice, smoothie, water, or food. Hot or cold.
2. Increase fibre-rich whole foods, such as vegetables, oats, legumes, fruits, and seeds all help.
3. Prioritize sleep as good sleep + prebiotics = healthy gut + happier you.
4. Stay hydrated as fibre works best when you're well hydrated.
5. Give it 8-12 weeks: microbiome changes take time, but they are long-lasting

References:

1. Johnstone, N., Milesi, C., Burn, O., van den Bogert, B., Nauta, A., Hart, K., Sowden, P., Burnet, P. W., & Cohen Kadosh, K. (2021). Anxiolytic effects of a galacto-oligosaccharides prebiotic in healthy females (18–25 years) with corresponding changes in gut bacterial composition. Scientific Reports, 11(1). https://doi.org/10.1038/s41598-021-87865-w