Prebiotics: Why You'll Want to Include More of Them in Your Diet

In a previous post, I said that our bodies are home to 100 trillion "good" bacteria (as well as being composed of a "mere" 10 trillion cells). Then I discussed the potential benefits to our overall health of consuming more of these beneficial bacteria that live in our intestines, which are technically known as probiotics. (Some other terms used by nutritionists and dietitians to designate probiotics are: beneficial bacteria; good bacteria; good bacteria that live in our intestines or gut; beneficial intestinal bacteria; gastrointestinal microflora.)

What prebiotics are

Prebiotics are the nutrients that the trillions of probiotics in our bodies like to feast on. Prebiotics can either be derived from plants or synthesized from sucrose (a.k.a. table sugar). Most fruits and vegetables are excellent sources of prebiotics, but no fruit or vegetable by itself is a prebiotic. More facts about prebiotics:

• They're indigestible by the stomach, and so they're not absorbed into the body or used for calories
• They're fermented by the probiotics in our gut, a process that turns them into food for those good bacteria.
• These qualities allow prebiotics to stimulate the growth and proliferation of the beneficial intestinal bacteria.

Benefits of consuming more prebiotics

Prebiotics have been shown to have multiple benefits, including:

• increased absorption of calcium and magnesium
• increased immune-system effectiveness
• increased control of blood sugar levels
• inhibition of the growth of lesions in the gut, such as adenomas and carcinomas, thereby reducing risk factors associated with such diseases of the rectum and colon

A weight-loss connection?

Some experts also think that prebiotics might help with weight-loss because some of the foods that contain prebiotics--such as oats, whole wheat, and bananas--are considered "resistant starches," which are foods that, by increasing certain weight-friendly hormones in the body, might help us lose weight.

Other researchers, noting the significant drop in our consumption of prebiotics over the years, wonder if this loss of prebiotics from our diet might be one of the factors contributing to the rising prevalence of overweight and obesity. The fiber in prebiotics might also serve to increase our feelings of satiety or fullness after meals.

At the very least, eating more healthy fruits and vegetables will allow you to decrease your intake of fast foods and other unhealthy, calorie-laden foods.

How can we get more prebiotics into our diet?

Sources include soybeans, wild yams and other root vegetables, wheat, onions, inulin sources (such as chicory root, Jerusalem artichoke, and jicama), bananas, garlic, leeks, and raw oats.

Are there any side effects or risks associated with prebiotic consumption?

Just as with probiotics, prebiotics (if they are consumed in large quantities) can cause gas, bloating, increased flatulence, and more frequent bowel movements. Some of the processed forms of inulin, which are now being added to some popular nutrition bars and protein bars, might increase your chances of GI issues as well.

Do prebiotics come in pill form?

Supplements with prebiotic fiber are now available, and they contain minimal calories, fats, or sugars. Overall, however, I'd advise you to get your prebiotics from nutritious foods as much as possible, rather than by taking supplements. And, as always, whichever route you go, please check with your doctor before significantly upping your prebiotics or making big changes to your diet.