Did you know that your gut is home to a whole galaxy? Around 100 trillion microorganisms live there and form the so-called “microbiome.” The gut microbiota living in our intestines even exceed the total number of all our cells. Science has made significant progress in recent years, and this galaxy, the microbiome, aka intestinal flora, has come under the spotlight. The so-called prebiotics play a decisive role in the microbiome and, consequently, in our health. But what exactly are prebiotics, and how do they contribute to our well-being? This article provides a comprehensive overview for anyone who wants to understand prebiotics and optimize their health.
Published in Nutrition
5 min read · Apr 12, 2024
Prebiotics are compounds from indigestible plant parts that serve as food for our good intestinal bacteria or are fermented by them and converted into short-chain fatty acids. Prebiotics, therefore, support gut health by promoting the diversity and growth of beneficial microbes, thus supporting a healthy gut microbiome and indirectly having anti-inflammatory and antioxidant properties. [1] [2] [3]
Most prebiotics are also known as dietary fibers, more specifically soluble fibers. However, not all prebiotics are dietary fibers. Conversely, not all dietary fibers are prebiotic either, as only specific dietary fibers can promote the growth or activity of beneficial gut bacteria. [1] [2]
Unlike probiotics, which contain living bacteria, prebiotics are non-living. Prebiotics reach our large intestine undigested and promote the growth and activity of health-promoting microorganisms, thus a healthy intestinal flora.
These are the most common prebiotics:
nourishing the beneficial gut bacteria or by being converted into short-chain fatty acids. [2]
The health of our intestinal flora, the microbiome, a community of microorganisms in our gut, is critical to our overall well-being. A healthy microbiome supports digestion, the immune system, and brain health and can even influence mood. [1]
Prebiotics can help stabilize gut flora by promoting healthy gut bacteria and reducing digestive issues such as bloating, constipation, and inflammation. They can also help with chronic conditions such as ulcerative colitis. [1]
Around 70% of our immune system is located in the gut. A healthy microbiome, supported by prebiotics, can strengthen the immune system and improve the defense against pathogens. [2]
Studies suggest that prebiotics, especially dietary fiber, can increase satiety and reduce appetite, which can help with weight management. [4]
There is also evidence that prebiotics can reduce the risk of certain chronic diseases, improve bone health, and positively impact our mental health. [1]
Would you like to take advantage of the health benefits of prebiotics and integrate prebiotics into your daily diet? Our health coaches will help you find the right diet for you.
Prebiotics are naturally found in plant-based foods, known as prebiotic foods.
CARE has selected some examples of prebiotics in food:
A lack of prebiotics, especially prebiotic fiber, in the diet can have far-reaching effects on our well-being, from gut health to the immune system to mental illness [5].
Prebiotics are indigestible and plant-based compounds and fibers that promote the growth of beneficial gut bacteria by serving as food for them. They are found in foods such as garlic, onions, and bananas and support a healthy gut microbiome, particularly by nourishing bifidobacteria and lactobacilli (lactic acid bacteria). [3]
Probiotics, living microorganisms, and bacterial strains have a complementary effect by directly influencing the gut flora and promoting intestinal health. Typical probiotic foods are yogurt, kefir, and sauerkraut. [3]
So, while prebiotics support the beneficial bacteria through nutrition, probiotics contribute directly to balancing and strengthening the digestive system.
Does the term synbiotics ring a bell? Synbiotics are combinations of probiotics and prebiotics that work synergistically to promote gut health and support the growth of beneficial gut bacteria. They are usually found as dietary supplements or in foods such as fiber-enriched yogurt.
Prebiotic supplements can be useful for people who have difficulty getting enough prebiotics or fiber from their diet, such as those with limited dietary diversity or certain digestive problems. Prebiotics promote gut health by nourishing and growing healthy gut bacteria, but they should not replace a balanced diet but rather supplement it.
Taking prebiotics through natural foods is preferable to taking prebiotic supplements in general.
Prebiotic supplementation can sometimes lead to gastrointestinal side effects, such as bloating, gas, or discomfort, as the body adjusts to increased fiber intake. Additionally, people with sensitivities or intolerances, like those with Irritable Bowel Syndrome (IBS), may experience exacerbated symptoms when consuming prebiotics.
At CARE, you will gain a deep insight into your general state of health through health check-ups and comprehensive blood analyses. Our comprehensive medical evaluation enables us to give you individual and personal advice on the results of your health check-up
Elena is an enthusiastic Health Coach and blog writer at CARE, with a passion for holistic medicine and health. Previously, Elena worked for almost five years as a coach leading retreats, workshops, and seminars. These included mind-body therapy: breath work, meditation, and massage; as well as energy force therapy: reiki, and qi gong; and third expressive therapy: movement, writing and support groups. Elena shares exciting articles on the blog, on the topic of where the alternative and traditional medicine intersect with Western Medicine. Elena is also the driving force behind the CARE community. In her spare time, she enjoys hiking, traveling to remote locations and dancing. You might also see her on the lake of Zurich as a coast guard. Join her on her journey to learn more about health and discover the world of preventive medicine! Visit all articles written by Elena!
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