What Are Prebiotics & How They Help Your Body

Blogs08 Mar 2024

What Are Prebiotics?

Prebiotics are natural, non-digestible compounds that remain intact as they mix with stomach acid and degrade only in the colon.

The products of their degradation are certain short-chain fatty acids that are absorbed into the bloodstream and are beneficial for our overall health, highlighting key prebiotic benefits.

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 beneficial 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. These compounds offer significant prebiotic food benefits and support better gut balance, making them essential for long-term prebiotics for gut health.

Prebiotics vs. Probiotics

Before jumping into the function and health 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.

Understanding prebiotic vs probiotic helps you make better dietary choices and highlights the long-term advantages of prebiotics in supporting overall gut health.

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.

These effects highlight what do prebiotics do in the body and showcase the advantages of prebiotics for digestive health. For those seeking natural support, they also play a role in prebiotics for weight loss through improved metabolism and gut balance.

Where Do You Find Prebiotics?

You’ll find prebiotics in simple foods like garlic, onions, bananas, and oats—things you may already eat. These help feed good gut bacteria, which is key for digestion and balance. One of the biggest prebiotics benefits is how they support overall wellness, especially prebiotics for gut health. In a simpler way, what does prebiotics do is, they start with keeping your gut in check, every day.

Health 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. This is one of the key insights when understanding what are prebiotics, and how they function in the gut. Including low calorie foods with prebiotic fibres can further support 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. These findings strengthen the case for what is the best prebiotic for gut-related disorders, often pointing towards natural sources and fermented foods as beneficial additions.

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. This makes them a good option for those exploring prebiotics for weight loss and preferring low calorie foods that also support the gut.

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. Such studies help us better understand what are prebiotics and point to fermented foods as natural options with anti-inflammatory potential.

Different 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? Choosing what is the best prebiotic for your body starts with knowing your food.

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 supporting goals tied to prebiotics for weight loss and offering solid advantages of prebiotics overall.

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.

For more information on creating meal plans to support your health goals, explore Right Shift . We offer healthy meal plans, tailor-made for your body, age, and health goals. Choose from a variety of nutritious products, including Millet Oats, Jaggery Cookies, and Millet Mixes. Moreover, we’re constantly creating informational tidbits and articles on health, nutrition, and ageing, so follow along if you want to know more.

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