WHAT IS PREBIOTICS?
Prebiotics are described as non-digestible food ingredients that promotes the growth of beneficial microorganisms in the intestine. Prebiotics are used to improve the balance of these beneficial microorganisms.
Prebiotics are often linked with fiber but only some dietary fiber also qualify as prebiotics. To classify as prebiotics, these substrate:
i) cannot be hydrolyzed by human enzymes and should not be absorbed in the gastrointestinal tract
ii) can be fermented by the beneficial microbes in the intestine not just any microbes
iii) is utilized by the beneficial microbes which improve human health.
SOURCE
Prebiotics can be found in wide range of fiber rich foods such as whole grains, vegetables, fruits, soybeans, and legumes.
They may also available from synthesized forms in foods or supplements. The most commonly studied prebiotics are the soluble fibers inulin, frutoogligosaccharides (FOS), galactooligosaccharides (GOS), human milk oligosaccharides (HMOs) and resistant starch.
Example of food rich in prebiotics are flaxseeds, leeks, okra, onion, garlic, black beans, wheat, rye, barley, and banana.
HEALTH BENEFITS
When the beneficial microbes metabolize the prebiotics, some produces short chain fatty acids (SCFAs) that is crucial for gut health. These SCFAs nourishes the cell lining of the gut, associated with reducing risk of colorectal cancer, enhance calcium absorption and stimulate bowel movement to relieve constipation and diarrhea.
The SCFAs also enter the bloodstream and act as signals to the brain and regulate the immune system and inflammation. Some research also shown that prebiotics can bind certain pathogenic microorganisms and eliminate them from the body.
Other health benefits of prebiotics include maintenance of normal defecation by increasing stool frequency, increase satiety and reduce appetite, reduce energy intake and markers of insulin resistance, also prevent specific allergies.
RECOMMENDED INTAKE
Currently no dietary recommendations for adequate intake for prebiotics in healthy individuals. Since many high fiber foods also serve as prebiotics, a diet that includes variety of fruits and vegetables, wholegrains, soy products, and legumes should be able to obtain sufficient amounts of prebiotics. Too much prebiotics may cause gas, bloating, or diarrhea. Thus, individuals may want to increase their prebiotics intake gradually.
EXAMPLE OF A PREBIOTICS RICH MENU
Breakfast
Rye bread with peanut butter
Banana
Soy milk with added flaxseeds
Lunch
Stir-fried garlic with mixed vegetables
Tofu quinoa patty with black bean sauce Whole wheat spaghetti
Dinner
Onion lentil soup
Grill bell pepper, tomatoes, pumpkin, and okra
Curry with assorted beans, served with brown rice
