What Are Prebiotics?
By definition, prebiotics are a type of non-digestible fiber compound. Just like other
high-fiber foods, prebiotic compounds — including the kind found in foods like garlic, Jerusalem
artichokes, jicama, dandelion greens and onions —
pass through the upper part of the gastrointestinal tract and remain undigested, since the human body can’t fully break them down. Once they pass through the small intestine, they reach the colon, where they’re fermented by the gut microflora.
Prebiotics are best known as a type of fiber called “oligosaccharides.” Today, when researchers refer to “fiber,” they’re speaking about not just one substance, but a whole group of different chemical compounds found in foods, including fructo-oligosaccharides, other oligosaccharides (prebiotics), inulin and polysaccharides.
Originally, prebiotics weren’t classified as fiber compounds, but recently research has shown us that these compounds behave the same way as other forms of fiber. Today, prebiotic carbohydrates that have been evaluated in humans largely consist of
fructans or galactans, both of which are fermented by anaerobic bacteria in the large intestine.
How Prebiotics Work Together with the Best Probiotics to Improve Health
While
probiotic benefits have become more widely known in recent years, especially with the growing popularity of
fermented foods like sauerkraut, kombucha and
kimchi, prebiotics still remain under the radar. All types of fiber that we get from eating whole, plant foods play a major role in nutrient absorption, gut and digestive health. Prebiotics, together with the best probiotics, open the door for heightened levels of health in general, so nearly everyone can afford to include them in their diets more often.
As prebiotics make their way through the stomach without being broken down by either gastric acids or
digestive enzymes, they bring about positive changes in the digestive tract and organs. Essentially, prebiotic compounds become nutrient sources, or “fuel,” for the beneficial bacteria that live within your gut.
Prebiotics work together with probiotics (selectively fermented ingredients that produce beneficial bacteria) to allow specific changes to take place, both in the composition and activity of the gastrointestinal system. They play a fundamental role in preserving health by maintaining balance and diversity of intestinal bacteria, especially
increasing the presence of “good bacteria” called lactobacilli and bifidobacteria.
Because the health of our gut is closely tied to many other bodily functions, prebiotics and probiotics together are important for battling inflammation and lowering overall disease risk.
Higher intakes of
prebiotics are linked to benefits, including:
- lower risk for cardiovascular disease
- healthier cholesterol levels
- better gut health
- improved digestion
- lower stress response
- better hormonal balance
- higher immune function
- lower risk for obesity and weight gain
- lower inflammation and autoimmune reactions
7 Reasons to Get Prebiotics in Your Diet, Plus Best Sources - Dr. Axe
I recommend Fitbiotic by Garden of Life.
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