PREbiotics? There‘s a lot of interest in PRObiotics and their benefits to our digestive system. See our previous blogs for an overview of probiotics.
But what are Prebiotics, and how do they fit into the digestive picture?
Let’s remind ourselves that Probiotics are live microorganisms, colonies of bacteria that live and work within our bodies. When probiotics are active within our systems, in a balanced harmony, they are beneficial to our health by keeping harmful pathogens in check. We obtain probiotic microorganisms, bacteria and yeast, as components of many fermented foods, or as food supplements. In addition to improving digestion and absorption of nutrients, those busy microorganisms produce natural vitamins and short-chain fatty acids, and they stimulate the immune system. All good things for your digestive system.
A Prebiotic is an edible carbohydrate found in many foods. Any particular prebiotic carbohydrate itself is actually not digestible in our gut, yet it provides ‘food’ for, and stimulates the growth of, beneficial probiotic bacteria like bifidobacteria and lactobacilli in the colon. Some of the common beneficial prebiotics are inulin, lactulose and pectin. It is technically incorrect to refer to any particular food as a prebiotic itself, but many common foods contain prebiotics. The very first prebiotic we all come across is found in mother’s milk, which helps to promote a good balance for a growing infant. Some foods which contain good amounts of prebiotics are whole grains, onions, bananas, honey, garlic, leeks, Jerusalem artichokes, & chicory root.
A prebiotic has the following characteristics:
- It should be a food source for one or more strains of beneficial probiotic bacteria
- It should promote the growth of good bacteria that will benefit the host.
- It should remain undigested until it reaches the large intestine
Some common and beneficial probiotics:
Pectin
Pectin is better known as the agent that holds our jams and jellies together. As well as being a soluble fiber, pectin has been shown in recent studies to readily promote beneficial bacteria, lower blood cholesterol levels, and speed up recovery from infection due to its ability to promote anti-inflammatory healing cells. Apples, pears, kiwis, plums, grapefruits, lemons, oranges are some common sources of pectin.
Mother’s Milk or GOS
Besides being rich in lactose, human milk contains non-digestible oligosaccharides, prebiotics which are favored by probiotic bacteria.
Studies have shown that breast-fed babies suffer less colds and are less prone to allergic diseases. This is likely due to a richer gut microflora supported by the oligosaccharide content in mother’s milk. For non-breast fed babies, there is now available a galacto-oligosaccharide (GOS) enriched formula made from cow’s milk.
Inulins
Inulins are a group of prebiotic polysaccharides made up of the plant sugar, fructose. Inulins are found in many root vegetables and fruits such as Jerusalem artichoke, chicory root, garlic, leek, onion, asparagus, burdock and banana, as well as wheat.
The inulin family of molecules cannot be digested in the upper part of the intestine, making them low calorie. Studies show that inulin promotes the growth of bifidobacterial, a beneficial probiotic.