What Are Prebiotics: Foods & Benefits

Blogs08 Mar 2024

Did you know that some common issues you regularly face such as fatigue, several skin conditions or an upset stomach may be due to poor gut health? A healthy gut, hence, is quite important if you want to lead a life away from digestive issues and more. And there are a few important ingredients that can help you achieve this! In the vast landscape of nutrition for gut health, the spotlight is often on probiotics, the friendly live bacteria that promote digestive health. But there’s another important ingredient that remains hidden that is just as good for our gut, and these are prebiotics. They may sound similar and have positive effects on gut health, but prebiotics can be understood as the food for probiotics. In this article, let’s delve into prebiotics and their importance and benefits.

What Are Prebiotics?

Prebiotics are natural non-digestible compounds that stay unharmed as they mingle with the stomach acid and degrade only at the colon. The products of their degradation are certain short chain fatty acids that are pushed into the bloodstream and are beneficial for our overall health. Science has shown that there are three criteria a compound must satisfy for it to be classified as a prebiotic: 1. The compound should be resistant to stomach acid and non-digestible by the gastrointestinal tract (GI) 2. It can be fermented by intestinal microbiota 3. It can stimulate intestinal bacteria growth Prebiotic foods are typically a source of soluble fibre and are often found in resistant starches, insulin and pectin. Most prebiotic types are subset of carbohydrates, mostly oligosaccharide carbohydrates.

Prebiotics vs. Probiotics

Before jumping into the function and benefits of prebiotics, it’s essential to separate them from probiotics. The main difference between the two is that probiotics are live microorganisms that when ingested can give rise to several health benefits while prebiotics are compounds or non-digestible fibres that increase the growth and effect of beneficial/ good bacteria in the gut. Hence, it is important to include prebiotic supplements in our diet so that we can help promote the growth of probiotics.

What Do Prebiotics Do?

Prebiotics are one of the key factors in supporting a balanced gut microbiome. By supplying nourishment to beneficial bacteria, they may aid digestion, improve nutrient absorption, and bolster immune function. The synergy between prebiotics and probiotics creates a harmonious gut environment, promoting overall well-being.

Benefits of Prebiotics

The benefits of incorporating foods that contain prebiotics into your diet are many. The 4 main prebiotic benefits include:

1. Digestive Harmony:

Prebiotics may stimulate the growth of good bacteria which in turn affects metabolism and the workings of the intestine and may lead to smoother digestion.

2. May help with irritable bowel syndrome and Crohn’s disease-related Symptoms:

Some studies have noted the effects of prebiotics on IBS and Crohn’s disease patients and found them to mildly improve their symptoms.

3. May reduce appetite:

A study found that prebiotics may have the potential to affect appetite and help control obesity. Consuming prebiotic foods on a regular basis might cause an increase in fullness and satiety, leading to a smaller energy intake.

4. Might reduce inflammation:

Research done on prebiotics is exploring the effects of prebiotics on inflammation in the body. A 2017 review found that 14 out 29 studies saw a significant decrease in inflammation markers after the consumption of prebiotics.

Prebiotic Foods

Now that we know the benefits of prebiotic foods, especially for the gut, it is important to recognise them and add them to your daily meals. So, which of the foods you consume come under prebiotic-rich foods?

● Garlic:

Known to pack flavour in Indian dishes, garlic is a source of insulin, a prebiotic that may help boost gut health.

● Onions:

Another kitchen staple, onions are a source of fructans, a type of prebiotic fibre that might promote the growth of beneficial bacteria. So go ahead and add those onions to your delectable curries and sabzis.

● Bananas:

An easily accessible source of prebiotics, bananas have resistant starch that may serve as a feast for your gut microbes.

● Apples:

We all love munching on deliciously sweet Apples, don’t we? But, did you know they are also prebiotic? Apples are sources of antioxidants, polyphenols and pectin. These may aid digestion, improve metabolism and regulate cholesterol.

• Oats:

A source of fibre, resistant starch and bet-glucan, whole oats are excellent prebiotics that may have positive effects on the gut health. They may also help keep one full for longer and possibly aid in weight control.

• Millets:

A source of soluble and insoluble fibres, millets too are considered prebiotic and may have the ability to support a healthy gut. Having them regularly may boost bowel movement and reduce the risk of many health issues.

When to Take Prebiotics? (And When You Shouldn’t)

Adding prebiotic-rich foods to your diet whether through snacks or as main dishes might help improve your gut environment and boost your immune function and digestion too. However, for people suffering from chronic gastrointestinal diseases like irritable bowel syndrome (IBS), it is better to ask for professional advice on prebiotics before increasing the intake. In conclusion, prebiotic supplements are often overlooked but contain a huge potential to improve gut health and promote overall well-being. By adding prebiotic-rich foods into our meals and understanding their symbiotic relationship with probiotics, we can pave the way for a healthier, more resilient gut. So, let's embrace the power of prebiotics and embark on a journey to a gut-friendly, vibrant life.