Most people have heard of probiotics, the healthy bacteria that are essential for optimal digestive health. However, prebiotics are not understood as well and are definitely underestimated. Most Americans do not consume enough prebiotics, which are also essential for digestion and can help keep a number of chronic conditions at bay.
Prebiotics are a form of non-digestible fiber compound that makes its way through the digestive tract. Neither the digestive enzyme nor the gastric acids decompose the prebiotics. Once they reach the intestine, prebiotics become fuel for healthy intestinal bacteria (probiotics). Both prebiotics and probiotics play a role in the fermentation of food It will maintain a healthy digestive system and maintain a good balance of beneficial intestinal bacteria.
Diversity of intestinal bacteria:
There are more than 1,000 different species of bacteria in the human gut microbiome, each with an important but different role to play in the body. There is more of 40 billion bacterial cells IIn the human body and only 30 billion human cells. This means, bacteria, both good and bad, plays an important role in your health. The microbes in your gut weigh as much as 2 to 5 pounds, about the same weight as a human brain. Researchers refer to this collection of bacteria as an organ because they play such an important role in health.
But how often do you think about your intestinal bacteria and their importance? How often do you think about the importance of prebiotics for your general health and well-being? Here are some very good reasons to think more about prebiotics and consume them daily.
7 reasons why you should be eating more prebiotics
1. Better digestion and intestinal health
As mentioned above, prebiotics are like foods for probiotics that colonize the microflora in the intestine. By feeding probiotics, prebiotics play an integral role in digestive and intestinal health. Research shows that greater consumption of prebiotic foods results in more beneficial probiotic organisms.
When the intestinal microflora is healthy, probiotics feed on non-digestible fiber compounds in the food we eat. By doing so, they produce short-chain fatty acids that are beneficial in many ways, including improving the health of the intestinal lining.
Short chain fatty acids are also responsible for regulating electrolyte levels, including sodium, magnesium, calcium and water. These electrolytes are essential for a correct digestion, healthy intestinal function and the prevention of diarrhea.
According to a report published in The nutrition magazine, Prebiotics and probiotics can help remedy a series of digestive problems that include:
Inflammatory bowel disease candida virus leaky gut syndrome Diarrhea chronic disease ulcerative colitis symptoms of irritable bowel syndrome
2. Reduction of inflammation
Inflammation It is the root cause of many serious medical conditions, including the leading cause of death in the United States, heart disease. It has been shown that the consumption of a diet rich in fiber and prebiotics reduces this deadly inflammation and reduces the markers of risk of cardiovascular diseases.
Prebiotics and probiotics improve the metabolic processes that are related to obesity and type 2 diabetes. A healthy digestive tract also seems to turn off autoimmune reactions, helps the body metabolize nutrients better, including fats, and regulates hormonal functions and immune factors that determine how and where the body stores fats, as in the arteries.
3. Improved immunity and protection against cancer
When our healthy flora is well populated, our immobility is stronger. The consumption of a diet rich in prebiotics and probiotics helps the body digest vital nutrients. They also lower the pH in the stomach, which delays the growth of pathogens or bad bacteria.
This improved immunity has even been seen for reduce The concentration of cancer-promoting enzymes and bacterial metabolites in the stomach. This is especially true with colon cancer that is often associated with a toxic overload. Studies show a reduction in the appearance of tumors and cancer cells after consuming foods with prebiotics.
According to The British nutrition newspaper prebiotics "Improve stool quality (frequency and consistency), reduce the risk of gastroenteritis and infections, improve general well-being and reduce the incidence of allergic symptoms"
The combination of probiotics and prebiotics offers a double hit for infections. Research shows that this combination has a superpotent immune potentiation potential, especially for the following conditions:
urinary tract infections yeast vaginal infections Colds and flu cognitive disorders digestive disorders
4. Risk of heart disease
A diet rich in prebiotics produces a reduction in glycation, which increases the production of free radicals, triggers inflammation and reduces insulin resistance (a precursor to heart disease). In addition, prebiotics have a hypocholesterolemic effect, which helps prevent ischemic heart disease and autoimmune diseases, including arthritis. Prebiotics also help balance the levels of potassium and sodium, which control blood pressure.
5. Improved mood
You may have heard of the "brain-gut connection". Although research on this theory is young, it is clear that conditions related to mood, such as depression and anxiety, are closely related to intestinal health. Both mood and hormonal balance are affected by a number of factors that include bowel health. This is mainly because the intestine is responsible for the absorption and metabolization of nutrients from the food we eat. These nutrients are used to support the neurotransmitter functions that produce hormones such as serotonin that regulate moods and help destroy stress.
Investigation shows that prebiotics affect the brain in an important way, including the reduction of cortisol, the stress hormone. A study published in The psychopharmacology journal examined the impact of two prebiotics on cortisol release and emotional processing in healthy adult participants. The volunteers received one of the two prebiotics or a placebo for three weeks. At the end of the study period, the volunteers who received the prebiotics showed a positive change in cortisol and greater emotional processing.
6. Weight loss
One of the biggest challenges for weight loss is still complete. Foods rich in prebiotics, also rich in fiber, help regulate energy balance and help keep you full. A study published in The British nutrition newspaper found that prebiotics help promote a feeling of fullness and prevent obesity while promoting weight loss. Studies in animals indicate that test subjects who received prebiotics produced less ghrelin, the "hunger hormone" that tells the brain it is time to eat.
7. Health and bone protection
A study published in The nutrition magazine found that prebiotics help the body absorb minerals, including magnesium, calcium and iron. All of these are critical for maintaining strong bones and preventing osteoporosis and fractures. In one study, only eight grams of prebiotics per day had a significant impact on the absorption of calcium in the body, which led to an increase in bone density.
The best sources of prebiotics:
Unlike probiotics found in fermented foods such as kombucha, kimchi and kefir, prebiotics are found in various vegetables, some whole grains and even raw honey.
The best sources of natural prebiotics include:
Tips for eating more prebiotics:
It may be good and good for you to understand what foods you should eat to get more prebiotics in your diet, but you may be perplexed about how to do it practically. Here are some tips:
Add the onions to the meals – Onions, whether raw or cooked, offer a significant amount of prebiotic benefit. Onions are tasty and loaded with antioxidants that stimulate the immune system. Add them to soups, stews, salads or grilled dishes.
Banana Smoothies – Add bananas that are not too ripe to the shakes for a prebiotic explosion. The best bananas are those that are slightly green without spots.
Raw garlic – Raw garlic is not only a great source of prebiotics, it is also a powerful antifungal agent and has antiviral, antibiotic and anti-inflammatory properties. Add some raw garlic to salads, soups or sauces.
Fermented asparagus – While many people are not a fan of raw asparagus, fermented The asparagus are delicious and nutritious. Add asparagus with other vegetables to make a delicious salad of fermented vegetables.
Broken Jerusalem artichokes – These types of artichokes taste better when they are crushed and added to salads, shakes or sauces.
Supplements – There is a series of supplements In the market they offer a good dose of prebiotics.
Eat a healthy diet!
The key to a healthy bowel begins with a healthy diet. Include raw and fermented foods daily in your diet and your gut will work hard to protect it!
Reference: https://www.naturallivingideas.com/prebiotics/, by Susan Patterson
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