Prebiotics: A Quick Guide
Prebiotics, Isn’t this something you’ve heard before? But what exactly qualifies something as a prebiotic, and how is it beneficial? Keep reading to find out more. Prebiotics are substances that promote the growth of beneficial microbes in the gastrointestinal tract. Simply stated, prebiotics are fed to the gut microbiota to help them grow stronger and healthier, which can benefit the overall health of the body.
Prebiotics: What are they?
Prebiotics are non-digestible dietary substances that promote positive effects on the body by deliberately promoting the growth and activity of certain microbes in the intestine. They are fermented by these microbes in the large intestine. As a result, short-chain fatty acids are released as by-products. The cells that line the large intestine use these byproducts as energy sources. Prebiotics are also referred to as “microbiome fertilizers”. The dietary substance or the food component must meet the following criteria in order to be classified as a prebiotic:
- It should not be broken down by stomach digestive enzymes and should be able to withstand the stomach’s acidic pH.
- It should be digested and fermented in the large intestine by the intestinal microbiota.
- It can specifically stimulate the growth or activity of intestinal bacteria in order to benefit the host’s health.
Prebiotic foods —
Prebiotics are found naturally in many foods, including vegetables, fruits and whole grains. Dandelion greens, garlic, chicory root, whole oats, barley, bananas, apples, asparagus, cocoa, onions and leeks are among the top prebiotic foods. If you eat a varied diet, you will get plenty of prebiotics from the foods you eat without needing supplements.
Prebiotics: How do they help?
- Enhances gut and digestive health: They can help maintain the health of your gut and digestive system. They help people with gut-related health issues like constipation and IBS (Irritable Bowel Syndrome) by stimulating the growth of beneficial bacteria. They are effective in treating chronic constipation by improving stool consistency, bowel movements and bloating. Prebiotics are claimed to prevent the gastrointestinal emergency condition primarily in premature infants, by stimulating the growth of gut microbiota and reducing pathogenic bacteria. Thus, consuming a diet rich in prebiotic foods promotes overall gut health.
- Promotes metabolic health: They are especially beneficial for people with diabetes risk. A prebiotic-rich diet improves certain aspects of metabolic health, such as lowering blood sugar, total cholesterol and triglyceride levels (lipid levels) in people with prediabetes and diabetes.
- Boosts the immune system: The immune system and allergy risk are impacted by what you eat. Prebiotics alter the ratio of “good” and “bad” intestinal bacteria. This helps decrease inflammation, particularly in the intestines and strengthen the immune system. Your body can thus be more resistant to disease if your gut bacteria are in good balance. When your immune system becomes hypersensitive to certain substances, an allergic reaction happens. Prebiotics help treat allergies by preventing the growth of the harmful bacteria involved in the emergence of allergic diseases.
- Strengthens bone health: They aid in the absorption of calcium, which is essential for the health of your bones. The risk of osteoporosis and bone fractures can be decreased by having strong bones, which is crucial for overall health.
- Supports the nervous system: The “gut-brain axis” links the gastrointestinal tract to the central nervous system. Prebiotics can also improve mood, memory, concentration and learning by altering the activity and composition of gut microbiota.
Prebiotics are necessary for human health. They promote the growth of beneficial microbes by serving as a food source for them. Diet and lifestyle choices have a significant impact on the diversity of healthy microorganisms found in the gastrointestinal tract. Thus, including prebiotics in one’s diet contributes to the overall health of the gut microbiome. Prebiotics are found in higher concentrations in fruits, vegetables and whole grains. They have an impact on health by improving immune health, gut health, bone health and metabolic health. They also support the nervous system and aid in diabetes prevention. Excessive prebiotic consumption may cause symptoms such as bloating, cramps, diarrhea and gas. Yes, anything over the limit turns out to be detrimental. Adequate prebiotic intake is necessary in order to nourish the body’s overall well-being. 😇
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/
https://www.webmd.com/diet/foods-high-in-prebiotic
https://www.healthline.com/nutrition/19-best-prebiotic-foods
https://www.healthline.com/nutrition/prebiotics-benefits
