Galactans

Galactans are a type of prebiotic fibre found in various plant sources, such as pulses/legumes, including lentils, chickpeas, and beans. They offer several beneficial effects on human health.¹Gibson GR, Hutkins R, Sanders ME, Prescott SL, Reimer RA, Salminen SJ, Scott K, Stanton C, Swanson KS, Cani PD, Verbeke K, Reid G. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat Rev Gastroenterol Hepatol. 2017 Aug;14(8):491-502. doi: 10.1038/nrgastro.2017.75.²Rastall RA, Gibson GR. Recent developments in prebiotics to selectively impact beneficial microbes and promote intestinal health. Curr Opin Biotechnol. 2015 Apr;32:42-46. doi: 10.1016/j.copbio.2014.11.002.³Elango D, Rajendran K, Van der Laan L, Sebastiar S, Raigne J, Thaiparambil NA, El Haddad N, Raja B, Wang W, Ferela A, Chiteri KO, Thudi M, Varshney RK, Chopra S, Singh A, Singh AK. Raffinose Family Oligosaccharides: Friend or Foe for Human and Plant Health? Front Plant Sci. 2022 Feb 17;13:829118. doi: 10.3389/fpls.2022.829118.

Here are five reasons why galactans are good for you:

1. Prebiotic Effects: Galactans selectively stimulate the growth and activity of beneficial gut bacteria like Bifidobacterium and Lactobacillus, promoting a balanced and diverse gut microbiota.
2. Intestinal Barrier Function: Galactans contribute to the maintenance of a healthy intestinal barrier by supporting the integrity of the gut lining. In doing so, galactans prevent the entry of harmful substances and pathogens into the bloodstream.
3. Anti-Inflammatory Effects: Galactans have been shown to have anti-inflammatory properties, helping to reduce inflammation in the gut and throughout the body.
4. Metabolic Health: Galactans can regulate glucose and lipid metabolism, contributing to improved blood sugar control and a better blood fat (lipid) profile.
5. Enhanced Mineral Absorption: Galactans can enhance the absorption of certain minerals that contribute to bone health, e.g. calcium and magnesium.

What gut bacteria are involved in breaking down/fermenting galactans?

Bifidobacterium, Lactobacillus, and Bacteroides species are among the beneficial bacteria known to be involved in the fermentation of galactans in the gut, breaking them down into beneficial byproducts such as short-chain fatty acids like acetate and butyrate.⁴Roberfroid M, Gibson GR, Hoyles L, McCartney AL, Rastall R, Rowland I, Wolvers D, Watzl B, Szajewska H, Stahl B, Guarner F, Respondek F, Whelan K, Coxam V, Davicco MJ, Léotoing L, Wittrant Y, Delzenne NM, Cani PD, Neyrinck AM, Meheust A. Prebiotic effects: metabolic and health benefits. Br J Nutr. 2010 Aug;104 Suppl 2:S1-63. doi: 10.1017/S0007114510003363.⁵Ose R, Hirano K, Maeno S, Nakagawa J, Salminen S, Tochio T, Endo A. The ability of human intestinal anaerobes to metabolize different oligosaccharides: Novel means for microbiota modulation? Anaerobe. 2018 Jun;51:110-119. doi: 10.1016/j.anaerobe.2018.04.018.

How can you get more galactans in your diet?

Our Complete Prebiotic provides a good source of galactans. All pulses/legumes are rich sources of galactans. This includes all varieties of lentils, chickpeas, and beans. Certain vegetables like Brussels sprouts and cabbage also contain galactans. Eating these foods regularly can naturally increase your intake of galactans and help you support a healthy gut microbiome.

Where to find your galactans score in the Chuckling Goat Gut Microbiome Test

The Chuckling Goat Gut Microbiome Test features your galactans score in the prebiotics report. Guidance on how to work with your galactans score will be featured in your personal action plan. Please note that this information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or another qualified health provider if you have any questions about the impact of galactans on your health.

Synonyms: galactans from legumes, lupin galactans, stachyose, raffinose

Important disclaimer

The Chuckling Goat Gut Microbiome Handbook is an educational resource built to translate complex science into plain English. The information provided on this page is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your GP or other qualified health provider with any questions you may have regarding a medical condition. Always check with your GP for interactions with medications/health conditions before changing your diet or starting to take food supplements.

References

• 1
  Gibson GR, Hutkins R, Sanders ME, Prescott SL, Reimer RA, Salminen SJ, Scott K, Stanton C, Swanson KS, Cani PD, Verbeke K, Reid G. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat Rev Gastroenterol Hepatol. 2017 Aug;14(8):491-502. doi: 10.1038/nrgastro.2017.75.
• 2
  Rastall RA, Gibson GR. Recent developments in prebiotics to selectively impact beneficial microbes and promote intestinal health. Curr Opin Biotechnol. 2015 Apr;32:42-46. doi: 10.1016/j.copbio.2014.11.002.
• 3
  Elango D, Rajendran K, Van der Laan L, Sebastiar S, Raigne J, Thaiparambil NA, El Haddad N, Raja B, Wang W, Ferela A, Chiteri KO, Thudi M, Varshney RK, Chopra S, Singh A, Singh AK. Raffinose Family Oligosaccharides: Friend or Foe for Human and Plant Health? Front Plant Sci. 2022 Feb 17;13:829118. doi: 10.3389/fpls.2022.829118.
• 4
  Roberfroid M, Gibson GR, Hoyles L, McCartney AL, Rastall R, Rowland I, Wolvers D, Watzl B, Szajewska H, Stahl B, Guarner F, Respondek F, Whelan K, Coxam V, Davicco MJ, Léotoing L, Wittrant Y, Delzenne NM, Cani PD, Neyrinck AM, Meheust A. Prebiotic effects: metabolic and health benefits. Br J Nutr. 2010 Aug;104 Suppl 2:S1-63. doi: 10.1017/S0007114510003363.
• 5
  Ose R, Hirano K, Maeno S, Nakagawa J, Salminen S, Tochio T, Endo A. The ability of human intestinal anaerobes to metabolize different oligosaccharides: Novel means for microbiota modulation? Anaerobe. 2018 Jun;51:110-119. doi: 10.1016/j.anaerobe.2018.04.018.

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