Prebiotics, people who shun vegetables need to know
What Are Prebiotics?
In the gastrointestinal tract, beneficial microorganisms or gut microbiota help to break down foods so our body can absorb nutrients to fight against inflammation and strengthen our immunity. Prebiotics are necessary to sustain gut microbiota as they serve as its food source.
Probiotics and Prebiotics
You may have heard of probiotics and prebiotics, which sound almost identical but are two distinct entities.
Probiotics are live microorganisms in the human intestines. Fermented foods such as yogurt, tempeh, or kombucha harbor some of these organisms. Probiotics must survive the acid in the stomach and bile and travel down to the colon, the home of other living microorganisms. The more variety of probiotics you have, the better it is for the health of your body.
Prebiotics are the food for the gut microbiota. Like probiotics, they must survive digestion and pass down to the colon. While they are being metabolized and fermented by gut microorganisms in the colon, many helpful byproducts, including short-chain fatty acids (SCFAs), are produced. These short-chain fatty acids supply energy to colon cells, help with mucus production, reduce inflammation, and improve the immune system. Different types of microorganisms need different kinds of prebiotics.
7 Benefits of Prebiotics
- Enhance bowel motility.
- Produce neurotransmitters for the gut-brain connection, influencing mood changes.
- Regulate the production of hunger and satiety hormones.
- Increase the calcium and phosphorus absorption, beneficial to bone mineral density.
- Boost the immune function.
- Improve the anti-inflammatory response of the body.
- Stimulate the growth of good bacteria and reduce disease-causing bacteria.
Prebiotic Diet
Foods that are high in fermentable soluble fiber are high in prebiotics. However, how you cook can change the mix of prebiotics. The most common prebiotics are pectin, inulin, and resistant starches.
- Pectin is a gel-like starch found in fruits such as apples, apricots, peaches, raspberries, tomatoes, and potatoes and vegetables such as carrots and green beans. It is high in antioxidants and has anti-cancer properties. It can improve the lining of the intestines, lower harmful bacteria, and increase the variety of gut microbes.
- Inulin, found in asparagus, burdock root, garlic, leeks, onions, and soybeans, can keep you full longer, improve bowel movements, reduce LDL cholesterol, prevent blood sugar swings, and increase the good bacteria in the intestines. It can lower the risk of developing colon cancer.
- Resistant starches are starches that resist digestion and traverse down to the colon. They are rich in oats, rice, barley, beans, legumes, green bananas, and boiled and chilled potatoes. Gut microorganisms produce butyrate and other short-chain fatty acids when they break down prebiotics. Butyrate is essential for immunity, anti-inflammation, and water and electrolyte absorption.
Start adding prebiotics to your daily meals gradually. If you eat too many prebiotics at once, it can cause a bloated or gassy stomach. It is best to incorporate prebiotics in your breakfast and lunch as the microorganisms in the gut are more active during the day. People with irritable bowel syndrome (IBS) may have difficulty digesting prebiotics, particularly drugs such as cherries and peaches. However, eating more fruits and vegetables is still beneficial, as you can get more vitamins, minerals, and fiber.