Key Highlights
- Prebiotics are carbohydrates, food for probiotic bacteria.
- Prebiotics support growth and activity of healthy intestinal microflora.
- Bifidobacterium are simulated by prebiotics, called the bifidogenic effect.
- Prebiotics lower blood cholesterol and triglyceride levels.
- Prebiotics may have positive effects on calcium absorption and cancer prevention.
- Humans should consume at least 4 grams of prebiotics each day.
What is Prebiotics
- Prebiotics are carbohydrates that the body cannot digest, but probiotics bacteria can digest the same.
- Prebiotics are the preferred food source for probiotics.
- Prebiotics are non digestible oligosaccharides (a short-chain sugar molecule) that help promote the growth and activity of probiotics.
- As the body cannot digest prebiotics, they are left unaltered as they travel through the intestinal tract and reach the colon. They are ready to be used by the probiotics living there, particularly Bifidobacterium.
- A prebiotic is a non-digestible food ingredient that beneficially affects the host. The selective help is by stimulating growth and activity, of one or a limited number of bacterial species already resident in the colon.
- Prebiotics are about how best to feed the gut microflora and how to optimize nutrition in favour of the colonic microbiota. To develop the best colonic foods to support a health-promoting composition of the gut microflora.
- To exhibit above effects, a prebiotic must neither be hydrolysed nor absorbed in the upper part of the gastrointestinal tract.
- In addition must be selectively fermented by one or a limited number of potentially beneficial bacteria residing in the colon.
An ingredient must fulfil three fundamental conditions in order to be considered as a prebiotic:
- Resistance to the digestion process, which involves gastric acids, intestinal brush border, pancreatic enzymes, etc.
- Fermentation by the large intestinal microbiota;
- Selective effect on the microbiota that has associated health-promoting effects .
The mechanisms through which prebiotics affect the host largely attribute to
- Promotion of beneficial microbiota
- Inhibition of the growth of potential pathogens/harmful microorganisms, and
- Strengthening of the barrier function of the epithelia and immune stimulation .
The Rationale for use of Prebiotics
Prebiotics have been associated with a variety of health benefits including as listed below :
- Bioavailability of minerals.
- Modulation of the immune system.
- Prevention of gastrointestinal infections.
- Modification of inflammatory conditions.
- Regulation of metabolic disorders .
- Reduction of risk of cancer .
Key Dietary sources of Prebiotics
- Adding Fiber to Daily Diet for growth of helpful bacteria i.e. Prebiotics Dietary fiber is the best known prebiotic. While body can’t fully digest fiber and turn it into fuel, probiotic microbes can.
- Prebiotics are carbohydrates such as sugar and starch and are found in all foods of plant origin. Humans do not have the necessary enzymes to break down these specific types of carbohydrates into smaller pieces that can be absorbed by the gut. They are available as a source of fuel for the beneficial bacteria in the large bowel. In this way, prebiotics help discourage the growth and activity of harmful bacteria by selectively increasing the numbers of beneficial bacteria.
- Adding Whole grains to Daily diet Flax, barley, oats and other whole grains are great sources of prebiotics. Prebiotics can be found in lentils, including chickpeas and kidney beans.
- Greens, such as spinach, kale and dandelion leaf’s, are also a good source of prebiotics. Fruits like berries and bananas are natural sources of prebiotics.
10 Key Beneficial effects of Prebiotics Dietary sources in the body
- As prebiotics are not digested by the body, they have a reduced caloric value. They do not lead to a rise in blood glucose level or stimulate the secretion of insulin. What they do offer is fibre. Prebiotics are dietary fibre. As such, they have many positive effects on intestines.
- Fibre helps to increase stool frequency, particularly in people suffering from constipation. Prebiotics also decrease faecal pH . This drop in pH helps prevent the production of harmful (putrefactive) substances by bad microbes in the colon. By this mechanism, prebiotics may have a cancer preventative effect. These harmful chemicals can lead to damage of colon cell DNA, which can, in turn, lead to cancer.
- Adding fibre to daily diet is essential for digestive health. Dietary fibre provides relief from symptoms such as irritable bowel syndrome, chronic abdominal pain, and various other inflammatory conditions in the gastrointestinal tract.
- If not accustomed to eating lots of fibre, add these foods gradually, to give body time to adjust. (Too much fibre at one time may cause temporary discomfort from symptoms such as bloating or gas.)
- Increase in fibre intake, be sure to also increase hydration by drinking more water. The bottom line is that inulin and fructooligosaccharides boost intestinal flora and need to be a regular part of the diet to ensure optimum health.
- Prebiotics not only feed healthy bacteria but also increase bioavailability of certain minerals in these foods.
- In addition, prebiotics help support natural immune defenses of the gut such as secretory immunoglobulin A (sIgA), the antibody naturally produced by the body to protect mucosal surfaces against infectious organisms and toxins. Working together, this “biotics” team is what keeps digestive system working properly.
- We house a variety of beneficial microbes that rely on us as much as we rely on them for nourishment and health. Keeping this delicate balance in harmony by avoiding overgrowth of any harmful species is indeed a worthwhile goal.
- Please work on the goal by focusing on diets which help the Colon bacteria, and they will give you immense benefits which only can be appreciated by quality of life one leads in long run.
- Prebiotics are therefore nutrients that have the potential to considerably influence whole body’s physiology and consequently health and well-being.
Natural prebiotics supplement used for Gut Health
- INULIN: A NATURAL PREBIOTIC
Key benefits of Taking Inulin are :
- Feeds healthy bacteria in your microbiome
- Improves digestion .
- Inhibits the absorption of glucose so one feel full while absorbing fewer calories .
- Supports your body’s production of vitamins B and K
- Boosts metabolism
- Improves bone health
The main plants containing inulin are
- leeks, onions,
- garlic,
- chicory root, endive, asparagus,
- radicchio, burdock,
- bananas
- dandelions.
Inulin decreases the absorption of glucose, a type of sugar, and improves the metabolism of fats. When you consume foods that are rich in inulin, the inulin portion of those foods does not raise blood sugar levels. It inhibits absorption of blood sugar while helping to feel full. Inulin also helps to digest food more efficiently, which means you’ll feel less hungry and, over time, eat less.
Inulin is also crucial for overall health. When microbiome i.e. Gut bacteria gets its daily dose of inulin it is able to produce the vitamins body requires, particularly vitamins B and K. B vitamins are crucial for coping with stress, managing emotion, thinking clearly, and balancing your hormones. K vitamins are crucial for supporting metabolism.
2. ARABINOGALACTANS: A NATURAL PREBIOTIC : Key benefits of Taking Arabinogalactans :
- Feeds healthy bacteria in your microbiome .
- Kills E. coli and klebsiella, which is associated with excess weight and autoimmune conditions .
- Supports production of epithelial cells, which strengthen the gut wall ,
- Anti-inflammatory, which helps combat excess weight .
- Overall immune support, which helps prevent autoimmune conditions .
- Lowers ammonia levels, which protects liver.
The main plants containing Arabinogalactans are :
- Carrots
- Onions
- Radishes
- Tomatoes
- Turmeric Pears, kiwi, and the bark of the larch tree
Arabinogalactans are a plant-based fiber that improves microbial diversity by feeding the all-important Lactobacillus, the type of bacteria used to ferment yogurt and kefir. This natural prebiotic also supports the growth of
Bifidobacterium, another key type of friendly bacteria.
It has strong antibacterial properties, especially against E. coli and a
type of unfriendly bacteria known as klebsiella. Overweight people with
unhealthy microbiomes often have an overgrowth of klebsiella, which is also associated with autoimmune diseases. Thus, arabinogalactans are terrific for microbial balance, weight loss, and overall immune protection.
In addition, arabinogalactans support natural “killer cell” activity so
immune system can fight off any threats to body.
Other sources of the Prebiotic supplements are
The probiotic family, Bifidobacterium, are the common target for prebiotics. Oligosaccharides are the preferred food source of Bifidobacterium. As such, prebiotics are sometimes referred to as having a bifidogenic factor, as they support the growth and colonization of Bifidobacterium.
Prebiotics may sometimes be referred to as “fermentable substrates.” This is because Bifidobacterium break down prebiotics with a process called fermentation to create energy.
Sources and Production of Prebiotics
In order to be effective, prebiotics need to reach the large bowel with their chemical and structural properties essentially unchanged to further selectively stimulate the microbiota .
Prebiotic oligosaccharides may be manufactured by extraction from plant materials, microbial/enzymatic synthesis and enzymatic hydrolysis of polysaccharides. Nowadays, various prebiotics are produced at industrial scale and are widely available in the market .
General Production of Prebiotics
- Extraction from biological materials
Some prebiotics are naturally present in plant materials. Fructans such as inulin can be readily extracted from sources such as chicory, the main industrial source, and agave. Soy oligosaccharides are extracted from soybeans.
- Production by polysaccharide hydrolysis
Fructo-oligosaccharides can be manufactured by the hydrolysis of inulin. Chicory inulin is partially hydrolysed by endo-inulinase to produce a mixture of fructo-oligosaccharides.
The xylooligosaccharides production at an industrial scale is carried out from lignocellulosic materials (LCMs).
- Production by enzymatic glycosyl transfer
The third general approach to production of prebiotics involves enzyme catalysed transfer reactions. Typically, a readily available substrate such as sucrose or lactose is used, and a suitable glycosyltransferase or glycosidase enzyme is used to produce novel oligosaccharides.
Sources, manufacture methods and properties of main candidates for prebiotic status.
| Carbohydrate | Natural source | Chemical structure | Method of manufacture | Physicochemical property |
| Inulin | Fruits and vegetables (onions, banana, garlic, etc.) | β(2-1)-Fructans | Extraction from chicory root and Agave tequilana | Approx.10% sweetness of sugar/sucrose |
| Fructo oligosaccharides | Fruits and vegetables (onions, banana, garlic, etc.) | β(2-1)-Fructans | Transfructosylation from sucrose or hydrolysis of chicory inulin | Highly hygroscopic; Viscosity and thermal stability, higher than that of sucrose; Highly stable in pH range of 4.0–7.0; Solubility, freezing and boiling points, similar to sucrose |
| Galactooligosaccharides | Human milk | Galactose oligomers and some glucose/ lactose/galactose units | Produced from lactose by β-galactosidase | Sweetness, typically 0.3 to 0.6 times that of sucrose |
| Soya oligosaccharides | Soyabean | Mixture of raffinose and stachyose | Extracted from soyabean whey | Sweetness of sucrose 70% |
| Xylooligosaccharides | Bamboo shoots, fruits, vegetables, milk and honey | β(1–4)-Linked xylose | Enzymatic hydrolysis of xylan. Enzyme treatments of native lignocellulosic materials. Hydrolytic degradation of xylan by steam, water or dilute solutions of mineral acids | Sweetness, equivalent to 30% sucrose |
| Iso malto oligosaccharides | Starch (wheat, barley, corn, pulses oats, tapioca, rice, potato, etc.) | α(1–4)-Glucose and branched α(1–6)- glucose | Microbial or enzymatic transgalactosylation of maltose. Enzymatic synthesis from sucrose | 60% as sweet as sucrose |
| Pyrodextrins | Starch (lentil, seeds of sorghum, sagu roots, etc.) | Mixture of glucose-containing oligosaccharides | Pyrolysis of potato or maize starch | Typically amorphous; Water-soluble; Low intrinsic viscosity |
Summary
Prebiotics are carbohydrates that the human body cannot digest. When prebiotics are consumed in foods such as berries, beans, greens and grains, these carbohydrates reach the colon unaltered. There they are fermented by resident probiotics, Bifidobacterium.
Prebiotics support the growth and health of probiotics. A prebiotic is capable of enhancing probiotic health and inhibiting the growth of bad microbes. Ultimately, prebiotics improve your health. Prebiotics lower blood cholesterol and triglyceride levels as well as having positive effects on calcium absorption and cancer prevention.
The effect of probiotics can be enhanced when taken with prebiotics, a combination described as a symbiotic.