Before we delve into prebiotics, let’s first understand what probiotics are. Probiotics are live bacteria and yeast that are beneficial to our digestive system. They exist naturally in our bodies and in some foods such as yogurt, kefir, sauerkraut, and other fermented foods. They help in the breakdown of food, the absorption of nutrients in our gut, and play a vital role in our overall health and well-being.
What are Prebiotics?
Simply put, prebiotics are a type of fiber that our body can’t digest but actually help probiotics thrive in our gut. They are essential for a healthy gut microbiome, which is home to trillions of bacteria that plays a significant role in our digestive, immune, and even mental health. Prebiotics are found in many plant-based foods such as fruits, vegetables, and whole grains.
Prebiotics are not probiotics, but rather they act as “food” for probiotics. Without prebiotics, probiotics cannot thrive and survive in our gut. Prebiotics are also known as “nondigestible food components” which means that they pass through our digestive system almost intact.
Types of Prebiotics
There are several types of prebiotics, but the most common ones are:
- Inulin and Fructooligosaccharides (FOS): These are found naturally in many plant-based foods such as chicory root, garlic, onions, leeks, bananas, and asparagus.
- Gums and Mucilages: These are found in seaweed, aloe vera, and psyllium, which is commonly used as a supplement or laxative.
- Resistant Starch: This is found in cooked and cooled potatoes, lentils, green bananas, and firm bananas. Resistant starch, as the name suggests, resists digestion and behaves like a fiber.
Why Do Prebiotics Matter?
Like probiotics, prebiotics also have numerous health benefits. Here are some of the reasons why prebiotics matter:
1. Improved Digestion
Prebiotics help feed the good bacteria in our gut, and as a result, they help enhance digestion. These good bacteria help break down food and absorb nutrients which can help relieve constipation, diarrhea, and other digestive problems.
2. Boosts Immune System
The bacteria in our gut help improve our immune system by preventing the growth of harmful bacteria that can make us sick. Prebiotics help promote the growth of good bacteria in our gut which in turn enhances our immune system.
3. Better Mental Health
It may seem strange, but the bacteria in our gut have an impact on our mental health too. Studies have shown that people with healthy gut microbiomes have a lower risk of depression and anxiety. Prebiotics can help cultivate a healthy gut microbiome, thereby improving our mental health.
4. Reduces Inflammation
A healthy gut is essential to controlling inflammation in our body. Prebiotics may reduce inflammation in our gut and other parts of our body thereby reducing the risk of chronic diseases such as heart disease, diabetes, and cancer.
How to Include Prebiotics in our Diet?
There are several ways in which we can ensure that we are consuming enough prebiotics in our diet. Some of them are:
- Eating a variety of fruits and vegetables such as garlic, onions, asparagus, bananas, and kale.
- Consuming whole grains such as oats, barley, and quinoa.
- Adding legumes such as lentils, chickpeas, and beans to our diet.
- Supplementing with prebiotics such as inulin or FOS.
Final Thoughts
Prebiotics play an essential role in our gut health and overall well-being. They are important for ensuring that our gut microbiome is healthy and diverse. Including prebiotics in our diet can be as simple as adding a few more fruits and vegetables or taking a prebiotic supplement. It’s a small change that can make a big difference to our health in the long run.
