Welcome to our exploration of prebiotics, the unsung heroes of our digestive system. In this article, we will delve into their importance, their sources, and much more.
Keywords:
Human physiology| Self-care |Wellness|Prebiotics |Gut microbes|Probiotics.
Table of contents:
What are prebiotics?
Source of prebiotics.
Benefits of Prebiotics.
Daily recommended dose.
Side effects
Who shouldn’t take prebiotics
Conclusion
What are prebiotics?
Prebiotics are plant fibers in our food that are not digested by our gut and move to the large intestine, where they are broken down and fermented by gut microbes.
The microbiota receives nutrients from these prebiotics and other degradation products, such as short-chain fatty acids like lactic, butyric, and propionic acids. These short-chain fatty acids pass into the blood circulation to produce effects on the gut and other organs.
Remember, all dietary fibers are not prebiotics.
Prebiotics are low molecular weight biomolecules with 3 to 10 sugar moieties. They possess beta glycosidic bonds, due to which human salivary and pancreatic amylases fail to hydrolyze them.
A Prebiotic is “a non-digestible food ingredient that beneficially affects the host by selectively stimulating the growth and or activity of one or a limited number of bacteria in the colon, thus improving host health.”
[Playne, M. J. (2008). Prebiotic Carbohydrates and Gut Microflora. Australasian Biotechnology. http://search.informit.com.au/documentSummary;dn=417578814291406;res=IELHEA%5D
In other words, “Dietary prebiotic is a selectively fermentable ingredient that results in specific changes in the composition and activity of GIT microbiota, thus conferring benefits upon host health.”
[What the EPA’s Relaxed Mileage Standards Mean for the Air Purifier Industry – Air Filters for Clean Air. https://cleanair.camfil.us/2018/11/02/epas-relaxed-mileage-standards-impact-on-air-purifier-industry/%5D
Characteristic of prebiotic
Prebiotic foods are high in particular types of fiber that support digestive health.
They are resistant to acidic stomach media and should be stable across a wide range of gut pH.
Digestive enzymes and the digestive tract can’t hydrolyze them and can’t absorb them.
They can be fermented by gut microbiota.
Prebiotics stimulate beneficial gut microbiota.
Non-digestible dietary substances fermented by beneficial gut microbiota are prebiotics.
Types
Various compounds function as prebiotics, but three main groups of prebiotics are naturally present in our foods.
1. Fructo-oligosaccharides
2. Galacto-oligosaccharides, and
3. Trans galacto- oligosaccharides
Fermentable carbohydrates derived from fructans and xylans are examples of prebiotics.
Gut microbes have beneficial and harmful proportions and are maintained in a balanced proportion. An abundant number of beneficial or healthy microbes is essential for our health. Healthy gut microbes receive nutrition and grow in our large intestine.
Source of prebiotics:
Prebiotics are widely distributed in nature. A balanced diet is the chief source of prebiotics. They are present in
1. Fruits like apples, bananas, berries
2. Whole grains like wheat, wheat bran, Seaweed, barley, oats, legumes, cereals, peas, and beans.
3. Green vegetables
4. Miscellaneous like garlic, onions, flaxseed, cocoa.
Babies get prebiotics from their mother’s milk.
Benefits of Prebiotics
1. Provide nutrition to your gut bacteria.
2. Help to absorb calcium.
3. It helps to slow the digestion and absorption of sugar and affects the glycemic index, which is crucial to controlling obesity.
4. Ferment foods rapidly.
5. Prevent constipation.
6. Prevent the occurrence of colon carcinoma.
7. Maintain the health of gut mucosa.
8. Help in the management of irritable bowel syndrome.
Daily recommended dose:
At least 5 grams of prebiotics daily in your diet.
Side effects
Side effects are not reported and are rare, but too much can lead to gas and pain in the abdomen.
Who shouldn’t take prebiotics?
Do not take prebiotics if you suffer from some diseases like Irritable bowel syndrome) or Small intestinal bacterial overgrowth).
Conclusion
Cooking alters the fiber content of foods, so to gain the full benefits, try to consume them raw rather than cooked.
There is a wide variety of options available in the market. You can choose as you like. Prebiotic foods can be found in your local market at a reasonable, affordable price for your gut.
Remember to eat a well-balanced diet with plenty of fruits, green vegetables, and whole grains.
FAQ
Q1 What is probiotics?
A1 Probiotics should not be confused with prebiotics. Probiotics are live yeast and healthy bacteria present in our food. We get probiotics from our food.
Probiotics
Credit to Terje Sollie on Pexels.com
Probiotic supplements
A balanced diet is a good source of probiotics. In case of need probiotic supplements may be taken.
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