When it comes to gut health, there’s a lot of talk about probiotics, but what about the benefits of prebiotics? Research on prebiotics is expanding rapidly, but studies show promising results. when consuming prebiotic foodscan reduce your chance of developing chronic diseases such as type 2 diabetes.
So what exactly are prebiotics? Prebiotics act as a fertilizer for the beneficial bacteria in the gut. They provide food for these bacteria and allow them to thrive. You can find them in foods like Jerusalem artichoke, banana, and oatmeal. probioticsOn the other hand, they are beneficial microorganisms for intestinal health.
Multiple studies support the evidence on probiotics, but research on prebiotics is relatively new. We’ll take a closer look at what science tells us about the benefits of prebiotics and weigh the evidence so far. Also, discover Five ways to improve gut health Y ‘What is leaky gut?‘ here in Living Science.
1. Support Gut Health
Prebiotics have been shown to play an essential role in supporting gut health. They provide food for the beneficial bacteria in your gut and cultivate a diverse gut flora, associated with a reduced risk of chronic disease.
“There are literally thousands of types of bacteria that live in the gut, and not all of them survive on the same nutrients,” says Debbie Petitpain, MS, RDN and spokesperson for the Academy of Nutrition and Dietetics. “Prebiotics, therefore, influence the growth of some bacteria over others. They influence the gut microbiome in general or the complex community of microorganisms that live in the digestive tract.”
When prebiotics ferment, they produce beneficial molecules called short-chain fatty acids (SCFAs). According to the International Scientific Association of Probiotics and Prebiotics (opens in a new tab) (ISAPP), these compounds are crucial for gut health and can inhibit inflammation, which is associated with an increased risk of disease.
2. It can relieve constipation
If you are experiencing constipation, prebiotics can give you the relief you need. According to ISAPP, prebiotics regulate bowel movements and can relieve symptoms of constipation.
However, if you have a diagnosis of IBS, the evidence is mixed. A 2020 review on Experimental and Therapeutic Medicine (opens in a new tab) found that prebiotics could relieve constipation in people with IBS. However, a 2021 study in nutrients (opens in a new tab) suggests that the evidence is too limited to draw any conclusions. Bloating and gas are known side effects of prebiotics, so you’ll want to start small if you’re prone to these symptoms.
3. It can make you feel fuller
Do you want to lose excess weight? You may have heard claims that prebiotics reduce cravings and make you feel full, which can help with weight loss. The good news is that there is emerging evidence to support this view. An essay published in American journal of clinical nutrition (opens in a new tab) showed that oligofructose, a type of Dietary fiber Found naturally in foods such as onions, Jerusalem artichokes, leeks, garlic, and oatmeal, it suppresses the hunger hormone ghrelin in overweight adults.
4. Can enhance mineral absorption
Minerals are a crucial part of a healthy diet. However, consuming minerals is only half the story: your intestine needs to absorb these minerals to reap the full benefits. According to the Academy of Nutrition and Dietetics, (opens in a new tab) Prebiotics can improve the absorption of minerals like calcium, which is essential for strong teeth and bones.
5. Can regulate blood sugar
if you have diabetes, regulating blood sugar can help control your symptoms. According to ISAPP (opens in a new tab), prebiotics are associated with better blood sugar control. A 2019 review of 33 studies in the Journal of Translational Medicine (opens in a new tab) showed that taking prebiotics lowered fasting blood sugar levels and lowered HbA1c, a marker of blood sugar control.
However, questions remain about the extent of the impact of prebiotics. A 2021 Test (opens in a new tab) found that six weeks of prebiotics made little difference to fasting glucose levels in people with type 2 diabetes. The researchers concluded that a longer duration may be needed to affect blood sugar levels.
6. May Boost Immune Function
Not surprisingly, immunity is an area of growing interest in the wake of the Covid-19 pandemic. There is growing evidence that a healthy microbiome, the body’s community of microorganisms, can boost immune function. a role in the International Journal of Environmental Research and Public Health (opens in a new tab) suggests that a healthy microbiome supports the body’s natural defenses and boosts immunity. Prebiotics provide food for the beneficial bacteria in the gut and thus can boost immune function.
High immunity is related to low levels of inflammation. A revision (opens in a new tab) found that there is promising evidence that prebiotics can reduce inflammation. These findings may be due to the fact that prebiotics maintain the integrity of the intestinal wall, which acts as a barrier against harmful molecules.
7. May reduce the risk of chronic diseases
“Food sources of prebiotics have been associated with reductions in most chronic diseases, including heart disease, diabetes, cancer, and obesity,” says Petitpain.
Scientists don’t fully understand the mechanism, but prebiotics may increase the diversity of gut bacteria, which is linked to reduced inflammation, which in turn reduces the risk of chronic disease.
8. It can influence mood
Ever wonder what the connection is between prebiotics and your brain? Scientists are exploring the concept of gut-brain axis, with your gut health influencing your brain. emerging research (opens in a new tab) links various bacteria in the gut with reduced symptoms of depression. Although there is no evidence that they improve mental health, a greater diversity of intestinal flora is one of the benefits of prebiotics. The impact on our mood is a compelling area for further investigation.
Verdict
Therefore, the benefits of prebiotics include a greater diversity of gut bacteria, which is beneficial to our overall health. But as research on prebiotics is still emerging, scientists are unraveling cause and effect.
“Because prebiotics are found in high-fiber foods, and high-fiber foods confer many benefits, including blood sugar control, lowering ‘bad’ cholesterol, and promoting satiety, it’s easy to say that prebiotics play a role,” explains Petitpain.
What does this practically mean? “Until the science digs deeper and can tell us more about the role prebiotics play and the impact they have, the best thing you can do is include plenty of high-fiber foods in your diet.”
