Prebiotics are recommended dietary components for improving digestion. They are natural compounds found in certain foods. When consumed, they are not fully digested, but rather reach the colon to fuel beneficial bacteria.
When prebiotics are consumed regularly and daily, the gut microbiome begins to strengthen beneficial bacteria, leading to more beneficial fermentation products and positive biosignals that extend from the gut to immunity, mood, and appetite.
What is a prebiotic?
According to the scientific definition from Harvard Health experts, a prebiotic is a natural component found in certain foods. One of its advantages is that the digestive system cannot digest it, and it is found more abundantly in fiber-rich foods. It is not a ready-made bacteria like probiotics, but rather food for the good bacteria to multiply and perform their functions.
Here, it is important to distinguish between probiotics, which are beneficial bacteria that promote digestion, and prebiotics, which are foods that allow beneficial bacteria to multiply.
How does a prebiotic work?
The Cleveland Clinic explained how prebiotics work, noting that they are substances that bypass digestion and reach the colon. There, microorganisms break them down and ferment them. This process produces a range of natural elements, primarily short-chain fatty acids, which:
Provide energy to colon cells.
Support the production of protective mucus.
Reduce inflammation and strengthen the immune system.
The most important feature of this element is that the aforementioned benefits don't require a long period to appear. With daily repetition, one can feel the difference and relief. Therefore, one month of gradually introducing prebiotics may be enough to notice tangible results, although the response varies from person to person.
What Might Change in Your Health in 4 Weeks?
Experts emphasize that there is no magic formula that suits everyone, but there are a number of potential benefits to consistently support the body with prebiotics, including:
Regular bowel movements: Prebiotics help regulate bowel movements, so consuming them contributes to regular bowel movements, thus preventing bothersome constipation and making this process a natural daily routine.
Boosted immunity and reduced inflammation: There is a link between prebiotic fermentation products and a strengthened immune system, as well as a reduction in inflammation, which are key factors in protecting the body from all diseases and maintaining good health.
Improved mood and appetite regulation: One of the notable points mentioned by experts regarding the benefits of prebiotics is that they may contribute to the production of neurotransmitters that travel between the gut and the brain, thus potentially helping to improve mood and regulate satiety and hunger.
A previous study indicates that consuming foods rich in plant inulin (a natural soluble dietary fiber) in a specific amount for two weeks; It helps promote lower-calorie food choices, which supports the link between prebiotics, mood, and satiety.
Controlling Blood Sugar Levels
Prebiotics have far-reaching benefits, such as improving calcium absorption and helping to control blood sugar. They have also been linked to a reduced risk of colorectal cancer.
Sources of Prebiotics
According to research, prebiotics are found in a variety of familiar foods, such as garlic, onions, bananas, artichokes, soybeans, asparagus, and whole-wheat and grain products.
Research also indicates the presence of substances that nourish beneficial bacteria, such as:
Resistant starch: found in boiled and cooled potatoes, green bananas, oats, barley, rice, and legumes.
Inulin: found in asparagus, chicory root, leafy green vegetables like dandelion greens, garlic, leeks, and onions.
Pectin: found in apples and many other fruits and vegetables.
You can take prebiotics in capsule form, which is a convenient option for supporting the growth of beneficial bacteria in the gut (often used in conjunction with probiotics to improve gut health). While swallowing the capsule whole is the usual method, you can also open a prebiotic capsule and mix the powder with cold drinks or food. However, it's always advisable to check the product label.
Prebiotic Warnings
Despite the aforementioned benefits, there are some precautions to consider, such as:
Irritable Bowel Syndrome (IBS) Patients
Research indicates that some cases of IBS with diarrhea may worsen with a prebiotic-rich diet, while those suffering from constipation may benefit from this supplement.
Digestive Issues
Experts warn that those with digestive problems may experience difficulty with prebiotics, so gradual introduction and monitoring of symptoms are important.
Allergies in Some Individuals
Some people are allergic to prebiotics because they are fermentable carbohydrates. This allergy can manifest as symptoms such as pain, bloating, and gas. Therefore, it is advisable to start with small amounts of prebiotics and gradually increase them to reduce gas and bloating, while being aware that some cases of irritable bowel syndrome accompanied by diarrhea may worsen their symptoms with increased intake.