Prebiotics: What They Are and Why They Matter?

Both prebiotics and probiotics play a crucial role in your overall health, but they serve markedly different purposes. 

This article examines the vital role that prebiotics play in the formation of a healthy digestive system and explains why you need to consider supplementing your diet to ensure you’re taking them in sufficient quantities. 

Understanding Prebiotics and Probiotics: Why They’re Both Important

You may have heard the terms prebiotics and probiotics used interchangeably. But the reality is that they play distinctive roles in your health and wellbeing that need to be understood. 

According to Healthline, probiotics are beneficial bacteria that live in certain foods or supplements that provide a range of health benefits. On the other hand, prebiotics refers to the food these bacteria require to thrive, and come from carbs that humans can’t digest (the bacteria consume the substance instead). 

Optimal levels of both prebiotics and probiotics are essential to ensure a healthy gut, which plays a critical role in the functioning of your body. 

How do Prebiotics Help Maintain a Healthy Gut? 

As specialized plant fibers, prebiotics stimulate the growth of healthy bacteria in your gut. Found in a range of vegetables and legumes, prebiotics can’t be digested by your body and thus pass through the digestive system and serve as food for the bacteria and other microbes that form your lower digestive tract. 

These bacteria play an essential role in protecting your body from harmful bacteria and fungi, which in turn has a range of other health benefits. A 2013 study, for instance, found that healthy bacteria in the gut can boost the immune system, address obesity, and even combat symptoms of depression. 

In short, feeding these bacteria with prebiotics is essential for your health and wellbeing. 

Which Foods Are Prebiotic? 

The good news is that prebiotics exist in a whole range of widely available foods and already play a major part in the consumption of a healthful diet. Prebiotics are found in various fruits, legumes, and vegetables, and adapting your diet with the right foods can get you all of the prebiotics that your digestive tract needs to survive. 

According to WebMD, Prebiotic foods include, but are certainly not limited to, the following: 

• Fruits such as apples, bananas, berries, and tomatoes. 
• Green vegetables such as asparagus and leeks.
• Legumes such as peas and beans. 
• Other foods such as wheat, soybeans, oats, and barley.

As you can see from this list, many of us consume these foods on a daily basis, so it isn’t overly challenging to include them in our diet with a little bit of planning.

In addition to these groups, there is also a range of prebiotic food options that naturally contain helpful bacteria, which you can add to your meal plans to boost your healthy gut bacteria, including: 

• Yogurt. 
• Sauerkraut. 
• Kimchi. 
• Kombucha tea. 
• Unpasteurized pickled vegetables. 

The list above contains examples of fermented foods, which are known to be naturally prebiotic and can boost your overall gut health. 

What Are the Benefits of Prebiotics? 

As we’ve already seen, the primary benefit of prebiotics is in helping to maintain sufficient levels of healthy bacteria in your lower digestive tract and therefore supporting a healthy gut. But there are also several other benefits to ensuring you consume the right amount of prebiotics in your diet, as they also contribute to your wellbeing in the following ways: 

Enhanced immune system

The food that you consume affects your immune system. Consuming prebiotics helps to reduce inflammation in your intestines and redresses the balance between good and bad bacteria within your tract. Essentially, taking prebiotics increases the existence of good bacteria in your body, which helps protect you from disease. 

Reduced allergy risk

Although research is limited in this area, it’s thought that prebiotics can actually contribute to allergy prevention and alleviate the symptoms of eczema. They work by impacting the systems of allergic disease development and help to combat the onset of painful symptoms. 

Improved bone strength

Prebiotics help your body absorb calcium and can therefore reduce the risk of osteoporosis and sustaining bone fractures. Of course, other factors such as age and overall health will play a factor in the strength of your bones, but prebiotics positively contribute in this regard. 

Formation of short-chain fatty acids

As the primary nutrient source of the cells lining your colon, short-chain fatty acids promote a strong gut barrier that helps protect your body from viruses, diseases, and harmful bacteria. By increasing the formation of short-chain fatty acids, prebiotics help reduce inflammation in your colon and potentially reduce the risk of cancer, as highlighted in this study.

Treatment of common afflictions 

When used in tandem with probiotics, some studies point out that prebiotics can successfully treat common afflictions such as diarrhea, irritable bowel syndrome, and even the common cold. Of course, it’s not advisable to self-diagnose prebiotics or probiotics as a treatment for any of the above afflictions, and you should always seek the guidance of a medical professional if you experience any of these conditions.

How Can I Improve My Prebiotic Intake?

If you’re prebiotic deficient, it’s a good idea to consult your doctor for advice before making any radical changes to your diet. However, increasing your intake of naturally prebiotic foods (as introduced above) is an excellent place to begin. 

Your doctor may also advise you to look into taking a range of prebiotic supplements, which come in the form of pills, powders, and liquids. Alongside probiotic supplements, prebiotics can strengthen the healthy bacteria in your gut and contribute to an improvement in your overall health. 

Final Thoughts on the Importance of Prebiotics

Prebiotics play a vital role in the maintenance of a healthy gut and the promotion of healthy bacteria that keep your digestive tract healthy. You should ensure your diet consists of sufficient levels of prebiotic (and probiotic) foods, and you should speak to a medical professional if you think you’re deficient.