Written by
Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Reviewed by Medical team SIAHMSR

How do prebiotics help your health?

   Your gut health is very crucial for the over all health of your body and mind. Simply, prebiotics are factors of food that help your gut health as well as general well-being by promoting good gut bacterial growth & producing  degradation by-products that can improve health.

 The gut or gastrointestinal tract mucosa is lined by various microorganisms, mostly bacteria. These microorganisms form the “microbiota of the gut “which plays a key role in your health and it can even affect your mood and behavior.

     It is very important to keep a healthy microbiota of gut for your general health. There could be harmful bacteriae also. There are two ways to maintain this balance between good & harmful microorganisms. One way is by helping the microbes already there to grow by giving them the growth promoting kinds of foods ( prebiotic ) or by adding living microbes directly to your system ( probiotic ).

What are prebiotics?

     Prebiotics are a group of nutrients that are degraded by gut microbiota or mostly bacteriae of gut. The prebiotics concept was introduced for the first time in 1995 by Glenn Gibson& Marcel Roberfroid.

Prebiotics are mainly specialized plant fibers that stimulate the growth of healthy bacteria in the gut.  Prebiotics are present in many fruits and vegetables as complex carbohydrates, such as fiber and resistant starch. The body cannot digest these carbohydrates and hence they pass through the digestive system and are consumed by the bacteria and other microbes.

Fructo-oligosaccharides and galacto-oligosaccharides are the two important groups of prebiotics beneficial to the gut and body as a whole. The degradation products of these prebiotics by microorganisms of gut are short-chain fatty acids and other compounds that are released into blood circulation.

 Fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), and trans-galacto-oligosaccharides (TOS) are the most common prebiotics of the food you consume, on which gut bacteriae work and produce fermentation byproducts.

 Fermentation of prebiotics by gut microbiota produces short-chain fatty acids (SCFAs), including lactic acid, butyric acid, and propionic acid. These products can have multiple effects on the body.

Peptidoglycan is another prebiotics fermentation product that can boost immune system function.

 The structure of prebiotics and the bacterial composition of gut determine what kind of fermentation products are formed within the gut and transferred to other parts of the body. The impact of this by products is not only on the gastrointestinal tracts but also on other distant organs.

 Prebiotic foods

·       Flaxseeds are a great source of prebiotics. The fiber in flaxseeds promotes healthy gut bacteria, helps regular bowel movement. Flax seeds also help in weight loss. Flaxseeds also have anticancer and antioxidant properties and help regulate blood sugar levels.

·       Garlic is an antioxidant, anti-inflammatory, and lipid-lowering properties which also acts as a prebiotic by promoting the growth of beneficial Bifidobacteria in the gut. It also helps prevent growth of harmful disease causing bacteria. 

·       Onions are rich in inulin and Fructo-oligosaccharides [FOS] which strengthens gut flora and boosts your immune system by increasing nitric oxide formation.

·       Dandelions are flowering plants, and their greens can be cooked or consumed raw. They’re an excellent source of inulin fibers which help in reducing constipation. These also increase good health promoting bacteriae in the gut, and boosts your immune system.

·       Asparagus is a great source of prebiotics. This vegetable naturally contains inulin, which can improve your digestive health and help maintain blood glucose levels.

·       Bananas are excellent sources of vitamins, minerals, and fiber inulin.Unripe (green) bananas are high in resistant starch, which act as a prebiotic.

·       Barley  is a commonly consumed cereal grain. It contains 2–20 grams of beta-glucan per 100 grams. Beta-glucan is a prebiotic fiber that supports growth of healthy bacteria in the gut.

·       Whole grain oats are good prebiotics. The beta-glucan fiber and starch supports gut microbiota. Beta-glucan from oats promotes healthy gut bacteria, lowers LDL (bad) cholesterol ,controls blood sugar level and reduced cancer risk.

·       Chicory roots are good prebiotics. Around 68% of chicory root fiber comes from the prebiotic fiber inulin. Inulin in chicory root supports digestion and bowel function.

Other foods with prebiotic effects are soybean, human’s and cow’s milk, peas, beans and seaweeds.

What do research studies state about the benefits of prebiotic intake?

Prevents colorectal cancer

 Colorectal cancer has been ranked as the third most common malignancy globally. Studies shows that prebiotics fermentation products, such as butyrate, could have protective effects against the risk of colorectal cancer, as well as its progression, via inducing apoptosis or cancer cell death [4].

Improves IBS or irritable bowel syndrome.

Prebiotic supplementation studies have shown some promise at low doses for modulation of the gut bacteria and reduction of symptoms in IBS or irritable bowel syndrome [5].

Improves immune function

In humans, prebiotic supplementation promotes growth of specific gut microbiota (e.g., bifidobacteria), immune modulation, and depending on the bacterial growth, short-chain fatty acid production also.

Consuming prebiotics can improve immunity functions by increasing the population of protective microorganisms.

Studies  have shown that prebiotics can decrease the population of harmful bacteria by Lactobacilli and Bifidobacteria [7].

Improves brain functions &mental health

The gastrointestinal tract is connected to the central nervous system through the “gut-brain axis”.

Gut microbiota affects the brain through three routes, including neural, endocrine, and immune pathways although regulatory effects of prebiotics on the human brain have not been completely defined.

Recently, a number of studies have shown the relation between memory and administration of fermentable compounds [prebiotics] in both animals and humans[7].

Relationship between Autism & gut health

Many case reports and studies show that 70% of people with autism are suffering from concomitant or associated gastrointestinal disorders compared to 9% of healthy individuals. Chronic constipation, abdominal pain with or without diarrhea, gastroesophageal reflux disease, abdominal bloating or flatulence etc. are common in autistic children.

Disaccharide deficiencies, gastrointestinal tract inflammation, and enteric nervous system abnormalities are reported for patients with autism spectrum disorders [8].

There is strong correlation of gastrointestinal symptoms with autism severity. It implies that children with more severe autism are likely to have more severe gastrointestinal symptoms and vice versa.

It is possible that autism symptoms are exacerbated or even partially due to the underlying gastrointestinal problems.

 The low level of short chain fatty acids SCFA's was partly associated with increased probiotic [live microbes] consumption, and probably partly due to either lower production of them.

Lower production of SCFA s happen due to less sacchrolytic fermentation by beneficial bacteria in the gut  or due to  lower intake of soluble fiber or greater absorption of SCFAs into the body [9].

written by dr sanjana vb[ copyright].

 FOR FURTHER READING- on gut health , probiotics and mental health

Please click the link below.

Depression &role of dietary supplements

http://siahmsrwellness.in/depression-role-of-dietary-supplements 

References

1.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6463098/

2.    https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058#:~:text=Prebiotics%20are%20specialized%20plant%20fibers,as%20fiber%20and%20resistant%20starch.

3.    https://pubmed.ncbi.nlm.nih.gov/7782892/

4.    https://pubmed.ncbi.nlm.nih.gov/15877900/

5.    https://pubmed.ncbi.nlm.nih.gov/28244671/

6.    https://pubmed.ncbi.nlm.nih.gov/23321668/

7.    https://pubmed.ncbi.nlm.nih.gov/22417773/

8.    https://pubmed.ncbi.nlm.nih.gov/20048083/

9.    https://pubmed.ncbi.nlm.nih.gov/21410934/