“What are prebiotics, and why is it important to know?” – By Dr. Harold Gunatillake
Prebiotics are non-digestible parts of food labelled carbohydrates that act as fibre. Unchanged, they go to the colon, where microorganisms of the intestinal microbiota use them. They become food for “good.” intestinal bacteria and promote their growth, colonisation, and sustainability in the digestive tract. Dietary fibre is fermented by the human gut microbiota, producing beneficial microbial metabolites, such as short chain fatty acids.
As our dietary fibre intake has plummeted over the past few centuries, the gut microbiota has suffered detrimental changes. This underscores the crucial role of prebiotics, which are unique plant fibres, in maintaining a healthy gut.
Welcome to our deep dive into the world of prebiotics, the unsung heroes of gut health. Today, we’ll explore the essential facts about these powerful dietary fibres and their incredible benefits for our bodies.
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Consider this: nearly 40 per cent of Americans eat fast food on any given day. These prepared and processed meals tend to be low in fibre or even fibre-free.
(A cup of cooked oatmeal has 4 grams of fibre, a pear has 6 grams, a McDonald’s hamburger has one gram, and soda has none.) The stark difference in fibre content between these options clearly indicates the dietary change we need to make for our gut health.
You may need to boost your intake if you aren’t getting enough fibre daily.
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Good choices include:
Whole-grain products: Fruits, Vegetables, Beans, peas and other legumes Nuts and seeds
Refined or processed foods—such as canned fruits and vegetables, pulp-free juices, white bread and pasta, and non-whole-grain cereals—are fibreless. The grain-refining process removes the outer coat (bran) from the grain, lowering its fibre content. Enriched foods have some B vitamins and iron added back after processing, but not fibre.
Prebiotics, unique plant fibres, are the unsung heroes of gut health. Unlike probiotics, which are live-beneficial bacteria, prebiotics play a crucial role in nourishing the good bacteria in our gut. These non-digestible compounds are the key to our gut bacteria’s thriving.
Prebiotics are the unsung heroes of gut health, playing a crucial role in maintaining the complex ecosystem of our gut. Our gut is home to trillions of microorganisms, and prebiotics ensure their thriving. They resist stomach acid and digestive enzymes, reaching the colon intact, where intestinal microbes ferment them.
This fermentation process produces short-chain fatty acids, which serve as energy sources for colon cells and have numerous health benefits.
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Short-chain fatty acids (SCFAs) are the microbiota’s primary metabolites in the large intestine. They are formed through the anaerobic fermentation of indigestible polysaccharides such as dietary fibre and resistant starch. This process occurs in the colon, where intestinal microbes break down these compounds, producing SCFAs. TheseSCFAs can influence gut-brain communication and brain function directly or indirectly.
Now, what is this Gut-Brain communication?
The gut-brain axis is a bidirectional communication network that links the gut and central nervous systems through a long vagus nerve. This network is anatomical and extends to include endocrine, humoral, metabolic, and immune communication routes.
So, how do short-chain fatty acids secreted by the gut microbes help the connection through prebiotics?
Short-chain fatty acids (SCFAs) are organic acids with a carbon chain of less than six carbons. The most represented SCFAs are acetate (C2), propionate (C3), and butyrate (C4). Acetate contributes to approximately 60% of the total SCFAs, while propionate and butyrate comprise 20%.
So, what are the benefits of short-chain fatty acids in the gut?
They are the primary source of nutrition for the cells in your colon and may play an essential role in health and disease.
These acids could reduce the risk of inflammatory diseases, type 2 diabetes, obesity, heart disease, and other conditions. However, it’s important to note that excessive consumption of prebiotics can lead to bloating, gas, and other digestive discomforts in some individuals.
High-fiber foods are good for your health. However, as mentioned before, too much fibre too quickly can promote intestinal gas, abdominal bloating, and cramping. Increase fibre in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. A growing body of evidence suggests that SCFAs regulate immunity and suppress or promote inflammatory responses in the gut and other organs.
Now, let us talk about the Health Benefits of Prebiotics. The advantages of incorporating prebiotics into your diet are vast:
They regulate bowel movements and can improve digestive health. Prebiotics stimulate the production of neurotransmitters that influence mood and cognitive functions.
They enhance the body’s ability to absorb essential minerals like calcium and phosphorus, improving bone density.
Prebiotics may lower the risk of heart disease, reduce inflammation, and even protect against colon cancer.
Sources of Prebiotics You can find prebiotics in a variety of foods, including:
In Sri Lanka, Lasia spinosa is known as Kohala (ෙකාහිල) and the leaves and rhizomes of the plant are used in Sri Lankan cuisine.
Leaf extract of Lasia spinosa has shown significant anthelminthic efficacy against the adult stages and migrating larvae of Trichinella spiralis.
Yams in Kohila are a great source of fibre, potassium, manganese, copper, and antioxidants. They are linked to various health benefits and may boost brain health, reduce inflammation, and improve blood sugar control. They’re versatile, easy to prepare, and a great vegetable in sweet and savoury dishes. Due to the high quantity of fibre, overeating can cause stomach cramps.
Garlic and Onions: Onions are an ingredient in many popular dishes. The great news is they contain prebiotics, specifically inulin and fructooligosaccharides, which the human body cannot digest.
Instead, they stay in the bowel and help the good bacteria thrive, supporting a healthy digestion and gut microbiome.
Bananas, Especially unripe ones, are a great source of prebiotics and also provide potassium.
Whole Grains: Like barley and oats, they contain beta-glucan, a prebiotic linked to improved cholesterol levels and heart health.
A diet full of vegetables is a great way to pack your meals with fibre. From carrots to broccoli and legumes, keep reading to find out which vegetables to pick if you want to increase your fibre intake.
Sri Lankans who eat rice and curry daily have high-fiber vegetables such as snake gourd, bandakkas, brinjals, and mallums.
The Dietary Guidelines for Americans recommend a daily fibre intake of around 25 grams (g) for adult women and 35 g for adult men. Unfortunately, most people don’t get anywhere near enough fibre from the food they eat. Also, drink plenty of water. Fibre works best when it absorbs water, making stool soft and bulky.
Now, let’s check the difference between Prebiotics vs. Probiotics. It’s essential to distinguish between prebiotics and probiotics. Probiotics are live bacteria found in certain foods and supplements, while prebiotics are the food that feeds those bacteria.
In conclusion, prebiotics are vital to a healthy diet, fostering a robust digestive system and offering many health benefits. By understanding and utilising the power of prebiotics, we can take significant steps towards optimal health and well-being.
Thank you for joining us on this journey through the fascinating world of prebiotics. Remember, a happy gut means a happy you!
Goodbye for now until we meet again. Cheers
Website: www.Doctorharold.com
