Prebiotics | Hidden Heroes
The famous prebiotics, these darlings of nutrition, are mentioned everywhere for their positive effects on digestive health. Most of us have heard of it before – maybe even make an effort to consume it through supplements or fermented foods: yogurt, sauerkraut, tempeh, kombucha, kefir, kimchi, etc.
However, did you know that these nutritional stars do not act in isolation? They cooperate with prebiotics to provide all their benefits. These compounds, often overlooked, are also crucial for a thriving gut microbiota.
So, let’s pay tribute to the humble prebiotics by discovering their functions, their benefits and where to find them in the diet.
What is the Difference Between Probiotics and Prebiotics?
Prebiotics and probiotics, although they work together to support the gut microbiota, should not be confused.
Probiotics are the bacteria that line the inside of the intestine. Gut flora is considered healthy when the microorganisms that inhabit it are numerous and varied, conferring a ton of health benefits (more on that later).
Prebiotics are indigestible compounds (fiber) found in certain foods of plant origin. They serve as food for probiotics, helping with their growth and activity. It’s a sort of “fertilizer” for the intestinal microbiota!
In short, they are good intestinal bacteria (living organisms) which feed on prebiotics (a type of fiber) to multiply and offer us good digestive, but also physical and even mental health.
Probiotics, by eating prebiotics, produce short-chain fatty acids, such as butyric acid, which are very beneficial: they notably have cardioprotective and anti-inflammatory properties.
What is the Difference Between Fiber and Prebiotics?
Prebiotics are fiber; however, not all fiber is prebiotic! Indeed, fiber does not designate just one element, but a large group of food compounds.
Fibers with a so-called “prebiotic” effect include fructooligosaccharides, inulin and galactooligosaccharides. These compounds, with names as long as an arm, are found in certain fruits, vegetables, seeds, and starchy foods, as mentioned below.
What are the Benefits of Prebiotics?
The biggest benefit of prebiotics is that they support the digestive system and health by increasing the growth of healthier bacteria in the gut, which creates short-chain fatty acids that:
1- Improve digestion;
2- Regulate intestinal pH;
3- Promote regularity.
In other words, we could say that prebiotics indirectly offer benefits similar to those of probiotics since they nourish the latter!
But that’s not all! Studies Suggest That the Benefits of Prebiotics Include:
1- More efficient absorption of minerals such as calcium and magnesium.
2- Reducing inflammation: Short-chain fatty acids support the integrity of the intestinal mucosa.
3- Prevent inflammatory molecules from “escaping” from the intestine.
4- Reducing cravings for sweet foods thanks to their stabilizing effect on blood sugar.
5- Improving immune function while reducing allergy symptoms.
6- Lowering cholesterol levels reduces the risk of cardiovascular disease.
7-Regulation of mood and hormonal function.
How Many Prebiotics Should You Eat Per Day?
There is no official recommendation for the recommended daily intake. However, if you’re getting enough fiber, you’re probably eating an appreciable number of prebiotics.
Health experts recommend a daily intake of 38 g for men and 25 g of fiber for women. These goals are easy to achieve with a diet rich in veggies, fruits, whole grains, and plant-based proteins.
What are the Best Sources of Prebiotics?
Prebiotics, a type of fiber, are exclusively present in certain plants because foods of animal origin do not contain fiber.
The Best Sources of Fiber with Prebiotic Action Are:
Garlic
The onions
Leeks
Asparagus
Artichokes
The cabbage
Dandelion leaves (really!)
Green bananas
Apples (with peel)
Potatoes (with peel)
Jerusalem artichoke
Legumes (chickpeas, lentils, white, red and black beans, etc.)
Oats
Quinoa
Wheat bran
Flax seeds
Cocoa
The seaweeds
Recipes Rich in Prebiotics
Stock up on prebiotics from morning to night with these sweet and savory recipes.
Prebiotic-rich breakfasts
Baked beans with apples
Banana-almond breakfast quinoa
Green Protein Smoothie
Spiced Oatmeal
Main Dishes (Lunches and Dinners) Rich in Prebiotics
Quinoa and leek croquettes
Coconut Dahl with Crispy Potatoes
Barley and asparagus risotto
Parsnip and caramelized onion soup
Side dishes rich in prebiotics
Candied potatoes
Roasted Jerusalem artichokes
White bean puree with caramelized onions
Fan potatoes with thyme and lemon
10 Quick Veggie Dinners with Canned Legumes
Snacks and desserts rich in prebiotics
Homemade hummus
Healthy quinoa, apple and date muffins
Black Bean Brownies
Apple and raspberry crisp
Are Prebiotics Safe to Consume? Can They Cause Inconvenience?
Prebiotics are healthy for the majority of the population. However, due to the bacterial fermentation they cause in the intestine, they can cause unwanted effects for some.
People with irritable bowel syndrome, SIBO (small intestine microbial overgrowth), or sensitivity to FODMAPs are at risk of being sensitive to prebiotics. These conditions can make the digestive system more responsive to dietary changes, including the introduction of prebiotics.
Irritable Bowel: What to Avoid and What to Eat to Relieve It
Other individuals may experience digestive discomfort due to a pre-existing imbalance in their gut microbiota. A less diverse microbiota or specific imbalances in certain bacterial strains can impair the fermentation, leading to bloating, gas and gastrointestinal disorders.
If you suddenly increase your intake (for example with supplements), you also increase your fiber intake. So, make sure you drink plenty of water: fiber needs it to do its job properly.
It is important to note that tolerance to prebiotics can vary from person to person, and some people may develop increased tolerance over time as their microbiota adapts to dietary changes.
Before making changes to your diet or starting a supplementation protocol, it is recommended to consult a health professional (doctor, nutritionist, or gastroenterologist) to obtain advice tailored to your situation.
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Sources: Healthline / Sciences et Avenir / Digestive Health Foundation
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