The Promise of Prebiotics

Prebiotics refer to nondigestible compounds (mostly nondigestible carbohydrates) metabolized by microorganisms in the gut. Prebiotic foods supply nutrition (energy) for the growth of friendly bacteria in the gut. The health of your gut microbiota rests mostly on the prebiotic foods that you consume. The general categories of prebiotics consist of:

• Fructans (includes inulin and FOS (fructo-oligosaccharide)
• Galactooligosaccharides (GOS) is found in milk, beans, and root vegetables
• Resistant starches and Glucose-Derived Oligosaccharides
• Other Oligosaccharides such as pectin (starch from fruits and vegetables)
• Non-Carbohydrate Oligosaccharides such as cocoa-derived flavanols

*Oligosaccharides refer to any carbohydrate formed by three to six units of simple sugars.

Examples of prebiotic foods include:

• Asparagus
• Banana
• Barley
• Beans
• Beet
• Chicory
• Honey
• Jerusalem artichoke
• Milk (human and cow's milk)
• Onion
• Peas
• Rye
• Seaweeds and Microalgae
• Tomato
• Whole Grain Wheat

Great for Gut Health

Prebiotics have even been shown to positively affect intestinal function and health. Additionally, prebiotics suppress the growth of disease-causing microbes in the gut by increasing the good bacteria Bifidobacterium and Lactobacillus levels. These friendly flora produce lactic acid, which fights infectious organisms.

When gut microbiota ferments prebiotics, they make short-chain fatty acids (SCFAs). Examples include lactic acid, butyric acid (butyrate), and propionic acid. There are multiple benefits of these SCFAs in the body, including immune system enhancement as well as proper colon pH. SCFAs also support intestinal integrity and decrease inflammation, which protects the intestinal barrier. The short-chain fatty acid called butyrate has been shown to decrease bacterial movement from the gut to the bloodstream and strengthen intestinal barrier function. SCFAs also reduce the risk for colorectal cancer, irritable bowel syndrome, and Crohn's disease.

The SCFA's made by prebiotic metabolism in the gut are absorbed through the intestinal cells (enterocytes) and into the bloodstream. Once in the bloodstream, the SCFA's positively affect various other organs and systems beyond the digestive system. According to a published paper in the journal Foods, SCFA's benefits also consist of:

• Development of the nervous system in babies
• Improved learning, recall, and memory
• Enhanced immune response
• Reduced total and LDL cholesterol, and reduced triglycerides
• Lipogenesis (fat breakdown)
• Improved calcium absorption
• Increased collagen development
• Lowered risk of atopic dermatitis (eczema)

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