Prebiotics

Posted by Green on March 9, 2010

Bacteria are everywhere. Our digestive tracts alone are home to about 3 pounds of bacteria. Any subtle shifts in the balance of bacteria in our gut can positively or negatively affect our entire physiological functioning.

What can cause a shift in the balance of good and bad bacteria? Antibiotics can as they eliminate all bacteria (microflora), good and bad. A diet high in animal products and low in vegetable fiber, high in refined sugar and refined white flour and other highly refined carbohydrates can also lead to an imbalance. The flood of anti-bacterial products on the market hasn’t helped either.

Should you even worry about your gut bacteria? In a word…yes! Microflora play a key role in digestion, including lactose intolerance, immune system function, cholesterol and triglyceride levels, all of which have a big impact on health.

Over $100 billion dollars are spent each year on prescription and over the counter drugs to treat gastrointestinal (GI) symptoms, such as indigestion, heartburn, gas, bloating and burping. A sign peoples’ digestive systems are being affected.

Over the last century, processes such as pasteurization, have decreased the number of pathogens in our food supply. A consequence not often considered is the decrease of non-pathogenic bacteria as well. Health and disease implications from this effect are not fully understood.

Prebiotics, non-digestible food ingredients, promote growth of beneficial bacteria such as bifobacteria. Somecommon forms of prebiotics are whey, Jerusalem artichoke flour and fructo-oligosaccahrides (FOS).

Prebiotics go through the upper GI tract undigested and are not absorbed to any great extent. Once in the colon, they are fermented to short chain fatty acids (SCFA) and lactic acid. The fermentation is what causes growth of good bifidobacteria. Lactic acid production provides an acid environment, which promotes absorption of minerals like calcium and magnesium. SCFA help to restore mucosal integrity and also contribute to a more acid environment in the colon.

While probiotics introduce live microorganisms in the body, prebiotics do not. Instead, prebiotics actually feed the beneficial microorganisms that are indigenous to individual digestive tracts. Just as everyone has a unique biochemical profile, their GI tracts have different residents too. Proponents of prebiotics claim it’s better to increase one’s own strain of bacteria than introduce new colonies of bacteria.

Some reported benefits of prebiotics include decreased constipation, diarrhea suppression, increased calcium absorption, potential improvement of total and LDL cholesterol. Other possible benefits are with irritable bowel disease, short bowel syndrome and leaky gut syndrome.

The most common food sources of FOS are wheat, barley, rye, onions, bananas, tomatoes, garlic, leeks, chicory root and Jerusalem artichokes. The amount of FOS in any of these foods is still low. It would take 16 tomatoes or 13 bananas to get just one gram of FOS. With 1-4 grams of FOS a day being recommended, supplementation is more practical.

Prebiotics appear to be safe for intake. Gas, cramps and bloating may occur when prebiotics are initially taken. This is from the bad bacteria dying off and the good bacteria taking residence in your gut. Starting with a lower, divided dose can help alleviate this. Once the body has adjusted, the symptoms should subside.