Bacteria have been known to play an important role in overall health for centuries. In recent years, the importance of gut bacteria and its impact on human health has been more widely recognized. That is why people are being sensitized to take more probiotics and prebiotic food. Prebiotic is a type of dietary fiber that feeds the good bacteria in your gut, allowing them to thrive. Unlike probiotics, which are live bacteria themselves, prebiotics provides the fuel that helps probiotics work better.
How Does Prebiotics Work?
Prebiotics work by providing food for the good bacteria in your gut. They help to increase the number of good bacteria and improve the balance of your gut flora. This can lead to a number of health benefits, such as improved digestion and a strengthened immune system.
Prebiotics are also thought to have a role in weight loss, as they can help to reduce the number of calories you absorb from other foods. They may also help to reduce inflammation and the risk of some chronic diseases.
Types of Probiotics
There are many different types of prebiotics, but the most common ones are:
1. Inulin:
This is a type of fructan, which is a soluble fiber found in many plants. It’s extracted from chicory root and used as a food additive or supplement.
2. Fructooligosaccharides (FOS):
This is another type of soluble fiber found in some fruits and vegetables. It’s also sometimes added to processed foods and used as a supplement.
3.Galactooligosaccharides (GOS)
This is a type of prebiotic made from lactose, which is a sugar found in milk. It’s often added to infant formula and used as a supplement.
4. Xylooligosaccharides (XOS):
This is a type of sugar alcohol derived from xylose, a sugar found in plants. It’s often used as a food additive or supplement.
5. Arabinoxylan
This is a type of soluble fiber found in whole grains, legumes, and some fruits and vegetables.
6. Resistant starch:
This is a typave of soluble fiber found in whole grains, legumes, and some fruits and vegetables.
7. Pectin:
This is a type of soluble fiber found in fruits and vegetables.
8. Beta-glucans:
This is a type of soluble fiber found in oats, barley, and some mushrooms.
9. Psyllium husk:
This is a type of soluble fiber derived from the Plantago ovata plant.
10. Chitin:
This is a type of insoluble fiber found in the exoskeletons of crustaceans, such as shrimp, crabs, and lobsters.
Health Benefits of Prebiotics
- Improve Digestion: Prebiotics help to increase the number of good bacteria in your gut, which can improve digestive health.
- Boost Immunity: The gut-associated lymphoid tissue makes up 70% of your immune system. Prebiotics help to keep the good bacteria in your gut healthy, which can boost your immunity.
- Promote Weight Loss: Prebiotics can help you lose weight by increasing the number of good bacteria in your gut. Good bacteria have been shown to reduce the number of calories absorbed from food and increase the production of enzymes that break down fat.
- Lower Cholesterol: Prebiotics can help to lower cholesterol by increasing the number of good bacteria in your gut. Good bacteria have been shown to break down bile, which is a source of cholesterol.
- Reduce Inflammation: Prebiotics can help to reduce inflammation by increasing the number of good bacteria in your gut. Good bacteria have been shown to produce short-chain fatty acids that have anti-inflammatory properties.
- Prevent Cancer: Prebiotics can help to prevent cancer by increasing the number of good bacteria in your gut. Good bacteria have been shown to produce short-chain fatty acids that have anti-cancer properties.
- Improve Bone Health: Prebiotics can help to improve bone health by increasing the absorption of calcium and other minerals. Good bacteria have also been shown to reduce the risk of osteoporosis.
The 7 Best Prebiotics Australia
1. Inulin:
This is a type of fructan, which is a soluble fiber found in many plants. It’s extracted from chicory root and used as a food additive or supplement.
2. Fructooligosaccharides (FOS):
This is another type of soluble fiber found in some fruits and vegetables. It’s also sometimes added to processed foods and used as a supplement.
3.Galactooligosaccharides (GOS)
This is a type of prebiotic made from lactose, which is a sugar found in milk. It’s often added to infant formula and used as a supplement.
4. Xylooligosaccharides (XOS):
This is a type of sugar alcohol derived from xylose, a sugar found in plants. It’s often used as a food additive or supplement.
5. Arabinoxylan
This is a type of soluble fiber found in whole grains, legumes, and some fruits and vegetables.
6. Resistant starch:
This is a typave of soluble fiber found in whole grains, legumes, and some fruits and vegetables.
7. Pectin:
This is a type of soluble fiber found in fruits and vegetables.
What Are the Potential Side Effects of Prebiotics?
The potential side effects of prebiotics are usually mild and include gas, bloating, and abdominal pain. If you have a sensitive stomach, you may want to start with a lower dose and increase it slowly. You should also make sure to drink plenty of water when taking prebiotics.
Prebiotics are generally safe for most people. However, there are a few groups of people who should avoid them. These include:
- People with gastrointestinal disorders: Prebiotics may worsen symptoms of gastrointestinal disorders such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and celiac disease.
- People with allergies: Prebiotics may trigger an allergic reaction in people who are allergic to certain foods or ingredients.
- People with diabetes: Prebiotics may increase blood sugar levels in people with diabetes.
- Pregnant women: Prebiotics should be used with caution by pregnant women as they may increase the risk of preterm labor.
- Breastfeeding women: Prebiotics should be used with caution by breastfeeding women as they may increase the risk of gastrointestinal infections in infants.
- Children: Prebiotics should be used with caution in children as they may increase the risk of gastrointestinal infections.
When Should You Take Prebiotics?
You can take prebiotics anytime, but it’s best to take them with a meal. This will help to reduce the risk of side effects such as gas and bloating. You should also start with a lower dose and increase it slowly to give your body time to adjust.
If you’re taking prebiotics for a specific purpose, such as constipation or IBS, you may need to take them for several weeks before you see results.
Prebiotics are available in many forms, including powders, capsules, and tablets. They can be found in health food stores, online, and at some pharmacies. You can also get prebiotics from certain foods, such as Jerusalem artichokes, chicory root, onions, garlic, leeks, bananas, oats, and wheat.
Conclusion
Prebiotics are a type of soluble fiber that can be found in many plants. They’re often used as a food additive or supplement. Prebiotics are generally safe for most people, but there are a few groups that should avoid them. You can take prebiotics anytime, but it’s best to take them with a meal. If you’re taking prebiotics for a specific purpose, such as constipation or IBS, you may need to take them for several weeks before you see results.
You can find prebiotics in many forms, including powders, capsules, and tablets. They can be found in health food stores, online, and at some pharmacies.
We hope this article helped you learn more about prebiotics and whether or not they’re right for you.
