There’s a lot of hype about probiotics when it comes to gut health, but what about the benefits of prebiotics? Research on prebiotics is expanding rapidly, but research has shown promising results.By consuming Prebiotic foodsYou may reduce your chances of developing chronic illnesses such as Type 2 diabetes..
So what exactly are prebiotics? Prebiotics act like fertilizers for beneficial bacteria in the intestines. They provide food for these bacteria and allow them to reproduce. It is found in foods such as artichokes, bananas and oats in Jerusalem. ProbioticsOn the other hand, it is a microorganism that is beneficial for intestinal health.
Prebiotic studies are relatively new, although multiple studies support evidence for probiotics. Let’s take a closer look at what science teaches us about the benefits of prebiotics and weigh the evidence so far.Further investigate 5 Ways to Improve Intestinal Health When ‘What is Leaky Gut?‘Here in live science.
1. Support intestinal health
Prebiotics have proven to play an integral role in support Intestinal health.. They feed beneficial bacteria in your gut and grow a diverse gut flora associated with a reduced risk of chronic health.
“”There are literally thousands of different bacteria in the gut, and not all survive with the same nutrients, “said Debbie Petitpain, MS, RDN, a spokesman for the Academy of Nutrition and Nutrition. “Therefore, prebiotics affect the growth of some bacteria more than other bacteria. They affect the entire intestinal flora or the complex community of microorganisms that inhabit the gastrointestinal tract. “
Fermentation of prebiotics produces beneficial molecules called short-chain fatty acids (SCFAs).according to International Scientific Association for Probiotics and Prebiotics (Opens in a new tab) (ISAPP), these compounds are essential for gut health and can suppress inflammation associated with a high risk of illness.
2. May relieve constipation
If you experience constipation, prebiotics may provide the relief you need. According to ISAPP, prebiotics can regulate bowel movements and relieve the symptoms of constipation.
However, if you are diagnosed with IBS, the evidence is mixed. 2020 review Experimental and therapeutic medicine (Opens in a new tab) We have discovered that prebiotics can relieve constipation in IBS patients.Still 2021 research Nutrients (Opens in a new tab) It suggests that the evidence is too limited to draw conclusions. Fullness and gas are known side effects of prebiotics, so if you are prone to these symptoms, you may want to start small.
3. You may feel full
Want to lose extra weight? You may have heard the claim that prebiotics reduce cravings and make you feel full. This helps with weight loss. The good news is that there is new evidence to support this view.Trial published in American Journal of Clinical Nutrition (Opens in a new tab) A type of oligofructose Dietary fiber Naturally found foods such as onions, Jerusalem artichokes, leeks, garlic and oats suppress the hunger hormone ghrelin in overweight adults.
4. May improve mineral absorption
Minerals are an important part of a healthy diet. But consuming minerals is only half the story. To enjoy the full benefits, the intestines need to absorb these minerals.according to Academy of Nutrition and Nutrition, (Opens in a new tab) Prebiotics can improve the absorption of minerals such as calcium that are essential for strong teeth and bones.
5. May regulate blood sugar levels
If you have DiabetesAdjusting your blood sugar will help you manage your symptoms.according to ISAPP (Opens in a new tab), Prebiotics are associated with improved glycemic control.2019 Review of 33 Studies Translational Medicine Journal (Opens in a new tab) It has been shown that taking prebiotics lowers fasting blood glucose levels and lowers HbA1c, a marker of glycemic control.
Still, the extent of the impact of prebiotics remains questionable. 2021 trial (Opens in a new tab) Six-week prebiotics were found to have little effect on fasting blood glucose levels in patients with type 2 diabetes. Researchers have concluded that it may take longer to affect blood sugar levels.
6. May boost immune function
It’s no wonder that the Covid-19 pandemic has led to a growing interest in immunity. There is increasing evidence that a healthy microbial flora, the body’s microbial community, can boost immune function.One treatise International Journal of Environmental Research and Public Health (Opens in a new tab) It suggests that a healthy microbial flora supports the body’s natural defenses and boosts immunity. Prebiotics provide food for beneficial bacteria in the intestines and may boost immune function.
High immunity is associated with low levels of inflammation. 1 review (Opens in a new tab) We have found promising evidence that prebiotics can reduce inflammation. These findings may be due to prebiotics maintaining the integrity of the intestinal wall, which acts as a barrier to harmful molecules.
7. May reduce the risk of chronic illness
“Prebiotic food sources are associated with the relief of most chronic illnesses such as heart disease, diabetes, cancer and obesity,” says Petit Pan.
Although scientists do not fully understand the mechanism, prebiotics can increase gut microbiota diversity, reduce inflammation, and reduce the risk of chronic disease.
8. May affect mood
Have you ever wondered what the relationship between prebiotics and your brain is? Scientists Cerebral intestinal axis, Your gut health is affecting your brain.Emerging research (Opens in a new tab) It combines a variety of bacteria in the intestines with alleviation of the symptoms of depression. There is no evidence that they improve mental health, but increased diversity of the gut flora is one of the benefits of prebiotics. The impact on our mood is a compelling area for further investigation.
verdict
Therefore, the benefits of prebiotics include an increase in gut microbiota diversity, which is beneficial to our overall health. But as research on prebiotics is still underway, scientists are unraveling the causes and consequences.
“”Prebiotics are found in high-fiber foods, which offer many benefits such as controlling blood sugar, lowering “bad” cholesterol, and promoting satiety, “explains Petit Pan.
What does this really mean? “The best thing is to include a lot of high fiber foods in your diet until science gets deeper and tells us more about the role that prebiotics play and how much they affect them. . “
