Prebiotics were first identified and named
by Marcel Roberfroid in 1995; he defined prebiotics as follows:
"A prebiotic is a selectively fermented ingredient that allows specific changes, both in
the composition and/or activity in the gastrointestinal micro-flora that confers benefits upon the
host’s well-being and health."
In simpler terms, prebiotics are healthy non-digestible food ingredients that stimulate the
growth of bacteria as well as increase their activity in the digestive system. This growth and
increased activity has an extremely beneficial effect on the body especially in terms of the
digestive and the immune system. Prebiotics are the essential helpers
of probiotics in the gastrointestinal tract; together they ensure a balanced system of digestive
health
Avoid Confusion - Pre or Pro
Biotic
Be careful not to get confused between
‘probiotic’ and 'prebiotic'. Prebiotics are non-digestible carbohydrates that encourage the
growth of good bacteria in the bowel; they are not a replacement for probiotics.
As such prebiotics supplements can be taken on their own or
along with a probiotic supplement.
However, prebiotics have an edge over probiotic supplements; unlike probiotics they cannot be
destroyed in storage or by stomach acids and digestive enzymes, on their way to the
intestines.
Common Prebiotics
Prebiotics are usually carbohydrates, but at times the definition may include non-carbohydrates as
well. The most prevalent forms of prebiotics are nutritionally classed as soluble fibers.
Prebiotics that feed the beneficial bacteria in the gut mostly come from carbohydrate fibers called
oligosaccharides.
Oligosaccharides are found naturally in certain fruits and vegetables such as; bananas,
asparagus, garlic, wheat, tomatoes, Jerusalem artichoke, onions and chicory. But considering that
food sources are themselves often less than optimal in nutrition due to soil
depleting agricultural methods, adding prebiotics supplements to your daily diet would be a
healthy practice.
Prebiotics Strains Available In Supplements
The
most common types of prebiotics available in supplements are fructooligosaccharides (FOS), inulin
and galactooligosaccharides which are also the most advantageous prebiotics as
well.
Fructooligosaccharides (FOS)
FOS has been shown to
increase intestinal Riga, the body's first line of defense against harmful
pathogens.
Inulin
German research has shown that
inulin is effective in improving the composition of the gut flora and was found to have a
beneficial effect; reducing bad bacteria and chance of infection.
Galactooligosaccharides
Galactooligosaccharides
have shown very promising results for increasing populations of both lactobacilli and
bifidobacteria. Both bacteria are excellent for combating a number of
diseases.
Benefits Of Prebiotics
Prebiotics stimulate the
growth of healthy bacteria such as bifidobacteria and lactic acid in the gut and increase
resistance to invading pathogens. Prebiotics can deliver the following benefits:
- Reduces intestinal pH
-
Reduces Hypertension
- Reduces of colorectal cancer
risk
- Restores intestinal bacterial balance
- Reduces inflammatory bowel disorders
- Provides better intestinal flora in infants
- Alleviates symptoms of Crohn's Disease
- Alleviates symptoms of Ulcerative Colitis
- Alleviates symptoms of blood cholesterol level
- Helps with the absorption of bone-strengthening calcium
- Helps with the absorption many other minerals
Prebiotic Dosage
A dose of 4 to 8 grams a day serving of prebiotics provides general health benefits and 15 grams or
more are necessary for those with digestive problems. But a majority of people fail to meet these
requirements by consuming just fruits and vegetables alone.
In order to combat this problem prebiotic supplements are needed, and these supplements can be
added to drinks, to foods or taken in a capsule or powder form. Foods such as bread and cereal to
yogurt, baby milk and flavored water are available with prebiotic supplements. Consmuming
these supplements will ensure that the ‘good
bacteria’ in your gut is properly stimulated and maintained to keep you digestive and
immune system in top-shape.
Next: Probiotics vs
Antibiotics
More info on PreBiotics:
Prebiotics
- WikiPedia
Prebiotic Canada
About.com - Prebiotics and
Probiotics
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