Probiotics versus Prebiotics
Think of yourself as a farmer—
What’s the ultimate goal of a farmer?
It is to plough, till and fertilize the soil so that the soil reaps a good, healthy harvest of crops.
Now picture your digestion system which includes your stomach and interstines (soil)that needs constant nurturing for a healthy digestive track (ploughing) by eating fibre rich foods to help push out waste from the body, (tilling) and absorb nutrients – probiotics and prebiotics (fertilizing) for your gut health (the crops and the harvest) to flourish, thus ensuring a healthy body.
We have all heard of Probiotics– the live microorganisms that aid gut health. These microorganisms (bacteria and fungi) that live in your gut are extremely important to support the health of the digestive system.
Prebiotics are food for the microorganisms that live in your gut also referred to as “microbiome fertilisers”. They feed the microbes (gut bacteria) that primarily thrive in the large intestine, providing a robust gut. Though Prebiotics are extremely important and essential to a healthy gut microbiome, they are often sidelined. Colloquially, prebiotics are compounds and nutrients found in foods that get broken down and promote the growth of healthy microorganisms in the gut. Where prebiotics are present you can be assured of gut health, nutrient metabolism, regulation and boosting of the immune system all taking care of overall body health.
A compound must have four factors to be considered a prebiotic:
- It should be able to resist stomach acid and digestive enzymes
- It should not be absorbed by the GI tract
- It must be able to be fermented by the intestinal microbes
- It must stimulate the growth of intestinal bacteria.
Health benefits of consuming prebiotics
A prebiotics-rich diet promotes digestive system health by stimulating the growth of beneficial microorganisms. The fermentation of prebiotics produces short-chain fatty acids which play an important role in gut health. When taken in specific amounts, prebiotics can improve health in various ways like positive gut health, it favourably influences immune function and metabolic health, helps regulate blood sugar levels, improves constipation and gut issues like Irritable Bowel Syndrome (IBS) and aids in weight and fat loss in people struggling with issues like being overweight or obesity.
Prebiotic Foods
Prebiotics are a form of dietary fibre found in certain vegetables, fruits and legumes that feed the “friendly” bacteria in your gut. These fibres are not digested by the body but the bacteria in your gut can digest it. The good gut bacteria (Probiotics) turns the prebiotic fibre into a short-chain fatty acids like butyrate, acetate and propionate. These fatty acids are absorbed by your blood cells and promote and improve metabolic health.
Listed below are some foods you can include in your diet to be the best “farmer” for your gut.
Barley
Barley is a cereal that is used to make beer. It contains a prebiotic fibre that promotes the growth of good bacteria in your digestive tract. The prebiotic properties of barley have been shown to lower bad cholesterol levels, lower blood sugar levels and reduce the risk of heart disease. Barley is also very rich in selenium which is an antioxidant that helps in efficient functioning of the thyroid and boosts your immune system.
Oats
Whole oats are a healthy grain with prebiotic benefits. They contain large amounts of fibre and resistant starch. Including oats in your diet has been linked to healthy gut bacteria, lower LDL levels (bad cholesterol), blood sugar control, and a reduced risk of cancer risk.
Konjac root
Konjac root, also known as elephant yam, is an underground vegetable or tuber. The plant is used in dietary supplements because of its medicinal properties. Konjac root fibre promotes the growth of friendly bacteria in your colon and can help relieve constipation, lower blood cholesterol levels and aid weight loss.
Apples
Apples are a very fibrous fruit. The pectin fibre in apples has prebiotic benefits which promote healthy gut microbiota, decrease inflammation, aids in weight loss and obesity prevention.
Cocoa
Cocoa beans are seeds from the cacao tree. They are used to make chocolate but are also deliciously healthy in their own right. Cocoa powder is created by grinding cocoa beans and removing the fat or cocoa butter. This powder is a great way to incorporate cocoa into your diet by adding it to oatmeal, yoghurt, smoothies, milkshakes, coffee, and desserts. Cocoa has antioxidant properties which help grow wanted gut bacteria and hinder the growth of unwanted gut bacteria. However, beware as these are the benefits of pure cocoa, most chocolate comes with heaps of sugar which isn’t the healthiest source of cocoa.
Flaxseeds
Flaxseeds are a superfood. They’re also a great source of prebiotics. Flaxseeds are supremely fibrous and allow healthy gut bacteria to thrive and promote regular bowel functions. Flaxseeds are proven to have anti inflammatory and antioxidant properties, aid in cancer prevention and regulate blood sugar levels.
Jicama root
Jicama root is high in fibre, including the prebiotic fibre inulin. It is low in calories and high in Vitamin C as well. It helps improve digestion, lower blood sugar levels and boost your immune system to fight sickness.
Seaweed
Seaweed is a type of marine algae with numerous health benefits. It is rich in prebiotics, vitamins, minerals, antioxidants, and polysaccharides which benefit the immune system and nourish the cells that line your gut.
Dandelion greens
Dandelions are flowering plants, and their greens can be cooked or eaten raw. They’re a fabulous source of fibre. The inulin fibre in dandelion greens reduces constipation, increases good bacteria in your gut and is great for immune health. They are famed for their anti-inflammatory, antioxidant, and anticancer properties as well.
Chicory root
Chicory root comes from the dandelion family. It has a coffee-like flavour and is widely used in cooking and medicine. It’s a great source of prebiotics that aid in improving digestion, bowel functions and helps relieve constipation. It is high in antioxidant properties and can protect your liver from oxidative damage. It also helps prevent diabetes by controlling blood sugar levels. Chicory root is often used as a caffeine-free coffee replacement.
Jerusalem artichoke (not the same as regular artichokes)
The Jerusalem artichoke, also known as the sunroot, sunchoke, or earth apple, is part of the sunflower family. It has a sunflower like appearance and is rich in inulin fibre. Inulin increases the friendly bacteria in your colon thus promoting better digestive health.
Garlic
Garlic is a tiny but mighty flavorful vegetable that is often used as an herb. It has numerous health benefits because of its anti inflammatory and antioxidant properties. It reduces the risk of heart related diseases. Promotes gut health, aids in digestion, it has tumour prevention effects and lowers blood sugar levels. It indeed is tiny but mighty!
Onions
Onions are a tasty and versatile vegetable with a slew of health benefits. Onions are rich in inulin and Fructooligosaccharides (FOS), this strengthens gut flora and helps breakdown fat and boost your immune system. Onions are also rich in antioxidant, anticancer and antibiotic properties and are proven to be beneficial for your heart health.
Leeks
Leeks are the relatives of onions and garlic so its obvious they are prebiotic in nature as well. Leeks are nutrient dense, which means they’re low in calories but high in vitamins and minerals. Leeks promote healthy gut bacteria, promote clotting of blood and help break down fat owing to its high inulin fibre content.
Asparagus
Asparagus is another great source of prebiotics. This vegetable naturally contains inulin, which improves your digestive health, feeds the friendly bacteria in the gut, aids in the prevention of certain cancers and has a combination of antioxidants and anti-inflammatory benefits.
Bananas
Bananas are more than just a monkey’s best friend. Apart from being a delicious fruit they’re rich in vitamins and minerals like potassium and fibre like inulin. Green, raw bananas are high in resistant starch which have prebiotic effects.
Potential side effects of prebiotics
Although prebiotics haven’t been associated with dangerous side effects, it may not be the right choice for everyone. Consuming large doses of prebiotics may lead to GI symptoms like gas, cramps, diarrhoea, and bloating. If you are keen to take prebiotic supplements or include prebiotic-rich foods in your diet, it is advisable to consult a nutritionist or healthcare professional first.
Conclusion —The vast variety of prebiotic options available allows you to take your time to find the best prebiotic foods for yourself and your gut. Incorporating health-promoting foods, that contain both prebiotics and probiotics, aid in creating a healthier you.
Prebiotics are the breakfast, lunch and dinner for the live probiotics.
Ultimately, prebiotics and probiotics work together.
So it’s time to make your gut flora flourish! Start now!
