WHAT ARE PREBIOTICS?
We have talked about how the micro-organisms in our gut play an important role in some health-related conditions. The Expert Consensus statement on the definition of prebiotic is “a substrate that is selectively utilized by host microorganisms conferring a health benefit.” Prebiotics are the substances found in food which help nourish the microorganisms in the gut and bring about a heath benefit. They are usually non digestible carbohydrates because they need to get through the rest of the digestive system and into the colon without breaking down. Examples of prebiotics include dietary fiber, inulin, oligosaccharides, bran, cereal fiber, and resistant starch.
HOW DO PREBIOTICS HELP?
Research is evolving on the gut health and some of the benefits that have been found out so far include –
- Oligosaccharides and galacto-oligosaccharides selectively promote the growth of lactobacillus and bifidobacterium spp which helps to reduce the growth of harmful bacteria in the gut as well as helps protect the lining of the intestinal epithelium.
- Resistant starch, fiber and oligosaccharides are fermented in the colon with resultant increase in stool bulk which helps to reduce transit time in the colon and prevent constipation; the fermentation also produces short chain fatty acids which help with increased energy and growth in cells of the body
“WHY” IS THIS IMPORTANT FOR YOU?
– After learning about some of the benefits of prebiotics, it is important to know what foods contain prebiotics. You can find prebiotics naturally in foods such as Oats, garlic, leek, asparagus, cereal grains, slightly unripe bananas., and chicory root, to name a few. If you can tolerate some of these foods, be sure to add them to your diet to ensure a healthy gut!
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