The tie between diet and health have become the newest area of nutritional research as the beneficial microflora or probiotics in the gastrointestinal tract are aided with the assistance of prebiotics to ensure a balanced system for digestive health. They increase the absorption of calcium and minerals and help to improve the immune system, they give your body the ability to defend itself and promote well-being.
You don’t digest prebiotics they live in your intestinal tract and stimulate further beneficial bacterial growth. They keep the other bacteria healthy. They mostly derive from carbohydrate fibers called oligosaccharides which can be found in whole grains, legumes and fruit. Yogurt contains bifidobacteria that in turn has these fibers. These fibers are also known as fermentable fiber.
Usually found naturally in foods and isolate from plants they can be taken as supplements. You can find them often added to processed foods and in yogurt. You can add the supplements to drinks, to foods or take them in a pill or capsule form.
Certain vegetables contain prebiotic fiber like bananas, chicory root, Jerusalem artichokes, leeks and onions. If you suffer from blood sugar imbalances it will help to produce acids to balance the sugars. Stomach aches, ulcerative colitis and thrush have all been shown to be improved on this type of diet.
High-fiber foods, some fruits and vegetables and grains contain prebiotics; a few of them are legumes, honey, flax, some dairy products, barley, berries, and wheat and whole grains like oatmeal. These benefits are also found in soybeans, raw oats, Jerusalem artichoke and jicama as well as unrefined wheat and barley. These foods are not prebiotics but contain them. It is suggested that a 4 to 8 gram a day serving provides general health and 15 or more grams for those with digestive problems. Eating these foods in these quantities could produce other undesired effects so you have to weigh the pros and cons of each food for your particular situation.
While the initial result may increase your bowel movements, cause bloating or gas, your body will become acclimated to the new diet and these symptoms should subside. Short chain fatty acids (SCFA’s) are produced by the ingestion of prebiotics and are beneficial to the walls of the colon aiding in the effects of ulcerative colitis. The colon’s environment becomes slightly acidic from the SFCA’s which reduces hydrogen sulfide gas.
Treatment of disease is controversial but initial studies have shown that prebiotics can improve antibiotic-related diarrhea, gastroenteritis and improve bowel functions. Mineral absorption is increased and the immune system is enhanced. Intestinal irregularity, ulcerative colitis and colorectal cancer have all shown improvement. Colon cancer in it’s early stage has been shown to have been either prevented and even stopped from the effect of SFCA’s.
Balancing your body with good bacteria, feeding your digestive system with the foods that help it help you is the path to staying healthy and feeling your best. Stress, drugs such as anti-biotics and a diet filled with processed foods and sugars as well as unhealthy lifestyles are all contributors to reducing the good bacteria in our guts. Eat the right foods and maintain a healthy balance.
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