What are prebiotics: foods & benefits

1. What are prebiotics?

Prebiotics are natural non-digestible compounds that remain unharmed as they mingle with the stomach acid and degrade only at the colon. The products of their degradation are certain fatty acids that are pushed into the bloodstream and are beneficial for our overall health. Researchers have found 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 There are quite a few types of prebiotics. While most are some form of carbohydrates, others are insulin, starch and FOS (fructo-oligosaccharides, plant sugars present in fruits and certain vegetables).

2. Prebiotics vs. Probiotics

Before jumping into the function and benefits of prebiotics, it's essential to separate them from probiotics, which are seemingly more popular. The main difference between the two is that probiotics are live microorganisms that when ingested can give rise to several health benefits whereas prebiotics are compounds or non-digestible fibres that increase the growth and effect of beneficial/ good bacteria in the gut.

3. Benefits of prebiotics

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

1. Digestive Harmony: Prebiotics not only stimulate the growth of good bacteria but they also help in breaking down complex carbohydrates. This leads to a smoother digestion.

2. May help with Irritable Bowel Syndrome and Crohn's disease: Some studies have noted the effects of prebiotics on IBS and Crohn's disease patients and found them to mildly improve their conditions.

3. May reduce the risk of colorectal cancer: Some prebiotics like butyrate have been found to show protective effects against colorectal cancer by reducing the growth of cancer cells in the colorectal and improving the function of the region.

4. Boost immunity: Prebiotics improve immunity functions by increasing the growth of good bacteria and reducing the number of harmful bacteria.

4. Functions of Prebiotics

Prebiotics function as a fuel source for beneficial gut bacteria. Once consumed, they travel undigested to the colon where they are fermented by microbiota. This fermentation process produces short-chain fatty acids (SCFAs), which play a crucial role in maintaining the health of the intestinal lining, reducing inflammation, and regulating the immune response throughout the body.

Additionally, prebiotics help maintain the pH balance of the gut environment, creating an inhospitable environment for harmful pathogens while encouraging the colonisation of beneficial strains.

5. Examples of 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 rich in insulin, a prebiotic that helps boost gut health.

- Onions: Another kitchen staple, onions are rich in fructans, a type of prebiotic fibre that promotes 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 contain resistant starch that serves 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 filled with antioxidants, polyphenols and pectin. These aid digestion, improve metabolism and regulate cholesterol.

When to take prebiotics? (and when you shouldn't)

Adding prebiotic-rich foods to your diet whether through snacks or as main dishes can help improve your gut environment and boost your immunity 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.