PREBIOTICS

We need Prebiotics, the reason being that they are those carbohydrates that our bodies are unable to digest and as a result, they move towards our digestive tract where they act as foods for the healthy bacteria for their growth. We will learn about the topic in a detailed manner.

Body: 

Distinctive plant fibres which assist in developing healthy bacteria in our gut are generally called Prebiotics. They allow the digestive system to function properly and also accompany maintaining its healthy structure. They actually serve as food to the intestinal microbiota followed by their subsequent breakdown which transforms them into fatty acids and is released into the blood. As a result, the gastrointestinal tracts along with remote organs are affected. 

Prebiotic Foods:

Several fruits, as well as vegetables, contain Prebiotic fibres. The list of such items is given below:

1. Bananas.
2. Apples.
3. Barley
4. Berries.
5. Garlic.
6. Oats.
7. Green Vegetables.
8. Peas and Beans.
9. Asparagus.
10. Cocoa. Etc.

The above-listed food items possess Prebiotic fibre naturally within them.

However, there are products where such fibres are artificially incorporated. They include:

1. Baby Foods such as Cerelac.
2. Yoghurt.
3. Bread.
4. Cereals and
5. Cookies.

Tip:

Whenever we are looking for these products, we won’t find the word “Prebiotics” separately. We must look for ingredients as such:

1. Galactooligosaccharides.
2. Fructooligosaccharides.
3. Chicory Fibre.
4. Oligofructose.
5. Insulin.
6. Vitamins such as A, C, E.
7. Aminobenzoic Acids etc.

Prebiotics Working Mechanism:

The Prebiotics contain microbes that starve the intestinal energy making the intestinal cells leaky. A leaky gut allows the uninviting chemicals to seep which in turn causes inflammation of the body parts. Prebiotic Fibres are composed of small building blocks which hold each other through chemical bonds. Humans do not have natural enzymes to break these bonds but the microbes can which are contributed by the prebiotic fibres. When the undigested fibre moves down towards the colon, these microbes ferment the fibres and then the undigested fibres are excreted out. Some microbes excrete lactic acid which makes the intestine more acidic. This stimulates the growth of good bacteria and obstructs the bad irritating bacteria. The energy exerted out of the excretion made by the other bacteria is used by the intestinal cells which provide signals to position the intestinal walls which reduce inflammation. When such fibres are provided to the microbes generate beneficial microbial excretion which is essential as well as good for our health.

How is a fibre considered to be prebiotic?

A fibre in order to be prebiotic must qualify the following:

1. Resistant to the acidic pH level of the stomach.
2. Must be fermented by intestinal microbiota.
3. The fibre must be used by good bacteria only.
4. Provide certain health benefits to humans.

Benefits of Prebiotic Fibres:

1. Quicker fermentation of foods which avoids constipation.
2. Absorption of Calcium.
3. Healthy gut lining cells.
4. Maintains a healthy glycemic index.
5. It defeats the reproduction of pathogenic bacteria in the intestines.

Other Benefits of Prebiotic Fibres:

1. Helps reduce vaginal infections.
2. Minimises the need for antibiotics.
3. Decreases gestational diabetes.

Side-Effects of Prebiotic Fibres:

1. They may lead to Diarrhoea, Bloating, and other stomach issues.
2. Can cause infections.
3. Can form harmful byproducts in our body.

People who attain a weak immune system, are dealing with minor illness, or have recently undergone surgery are advised not to take such fibres. Therefore, Prebiotics are not for everyone. Prebiotics should be consumed at least two hours before or after their regular medications. People suffering from digestive issues should take prebiotics before bed. 

Probiotics are living microorganisms that maintain a healthy digestive system. Probiotics help in substituting antibiotics and also help in balancing both the good as well as bad bacteria in our body. However, they are different from the Prebiotic fibres. Let’s compare them: 

The above comparison clarifies the difference between Prebiotics and Probiotics.

 We can find prebiotic elements in probiotic supplements where it is found that this combination keeps our gut healthy as the prebiotic fibres will accompany the probiotic ones to colonise and work effectively inside the gut. However, as soon as the probiotics contact the prebiotic elements in the intestine it offers food to the bacteria allowing them to double up their growth which may lead to severe ailments in the stomach. Therefore, while consuming such biotics, one should be cautious about their quantity.

We will come across a few of the healthy and best-selected prebiotics.

1. Garlic: Promotes growth of good bacteria and combats the growth of harmful ones.
2. Asparagus: Rich in antioxidants, promotes the growth of strong healthy bacteria and combats diseases such as cancer.
3. Bananas: High quantities of fibre, contains vitamins, minerals, and insulin to a small extent.
4. Oats: Rich in beta-glucan fibres, controls blood sugar and reduces risks of cancer.
5. Flaxseeds: Regular bowel movement and lowers the level of bad cholesterol.

Conclusion:

Thus, prebiotics maintain a healthy gut and assist in overcoming various digestive problems. It also boosts our immune system. It is advised to consume them in raw form rather than in cooked form. We can suit ourselves to the best prebiotics by the right choice.