In recent years, there has been an increased interest in gut health and its impact on overall well-being. Next to probiotics, another term is often mentioned - prebiotics. Although probiotics are very useful and important bacteria, we cannot forget prebiotics either, which are food for probiotics and play an important role in maintaining a balanced gut microbiome.
What are prebiotics?
Prebiotics are indigestible fibers or compounds that pass through the digestive tract undigested and reach the colon intact. These substances act as a food source for the beneficial bacteria in our gut, promoting their growth and activity. Unlike probiotics, which are live microorganisms, prebiotics are indigestible carbohydrates that support the growth of certain strains of beneficial bacteria in the gut.
Benefits of prebiotics:
Improved gut health: Prebiotics promote the growth of beneficial bacteria, such as Bifidobacteria and Lactobacillus, which are important for maintaining a healthy gut microbiome. These bacteria help break down food, improve nutrient absorption, and produce short-chain fatty acids (SCFAs) that feed the cells lining the colon.
Improving digestion: By supporting the growth of beneficial bacteria, prebiotics help maintain a balanced and efficient digestive system. They can help relieve symptoms of digestive disorders such as constipation, diarrhea and irritable bowel syndrome (IBS) by improving stool consistency and regularity of bowel movements.
Strengthened immune system: An important part of our immune system is located in the gut. Prebiotics help regulate the immune system by promoting the growth of beneficial bacteria, which in turn reduces the spread of harmful bacteria. A balanced gut microbiome is important for the full functioning of the immune system and the fight against infections.
Overweight: Prebiotics may play a role in weight control and obesity prevention. They can increase the production of certain hormones that regulate appetite and satiety, thereby helping to reduce overeating and support weight loss.
Better absorption of nutrients: The basis of a diverse and healthy gut microbiome is an important ability to absorb nutrients, which prebiotics help to create. Some beneficial bacteria produce enzymes that break down complex carbohydrates and fiber, allowing the body to absorb more nutrients from food.
Sources of prebiotics: Prebiotics are found in a variety of foods. Some of the best dietary sources of prebiotics include:
Chicory roots: A source of prebiotics with a high concentration of inulin.
Garlic and onion: These aromatic vegetables contain fructo-oligosaccharides (FOS), another type of prebiotic.
Bananas: Ripe bananas are an excellent source of prebiotics, especially if they develop brown spots.
Legumes: Lentils, chickpeas and beans are rich in prebiotics, promoting a balanced gut.
Since today soil fertility has decreased a lot, which means that the diversity of food content has also decreased, so in order to get the necessary amount of prebiotics from food, we have to consume these foods in significantly larger quantities than is actually physically possible. Fortunately, however, several prebiotic food supplements have been developed today, which greatly simplify the consumption of prebiotics. One of them is, for example, Black Stuff, which helps vitamins and minerals to be better absorbed and at the same time removes various toxins from the body, which is often the reason why our body cannot absorb the necessary substances properly.
Prebiotics play an important role in supporting the growth and activity of beneficial bacteria in the gut. Adding them to your daily menu helps create a balanced gut microbiome, which in turn offers many health-supporting properties. From improving digestion and nutrient absorption to boosting the immune system and weight control. So make sure you include sources of prebiotics in your meals to support gut health and enjoy the benefits of a healthy microbiome.
