Chocolate, a prebiotic
Chocolate is a prebiotic, which means that it is used as a substrate by bacteria in the gut.
This is due to its richness in polyphenols, mainly proanthocyanidins: catechins and epicatechins.
There are two types of micro-organisms in the digestive tract: 'good' and 'bad'.
Good micro-organisms, such as bifidobacteria and lactic acid bacteria, love chocolate.
When you eat dark chocolate, they grow and ferment, producing anti-inflammatory compounds.
These good bacteria grow at the expense of other bacteria in the digestive tract, Clostridia or E. coli, which are associated with inflammation and can cause gas, bloating, diarrhoea and constipation.
In fact, a drink rich in cocoa increases the populations of bifidobacteria and lactobacilli and decreases the clostridia family, which belongs to the Firmicutes.
Consumption of 50g of dark chocolate in humans increases the levels of white blood cells and neutrophils, suggesting a possible effect on inflammation and resistance to infection.
Eating dark chocolate may be beneficial for people with irritable bowel syndrome.
In fact, compared with people who do not have the condition, those with IBS have fewer bifidobacteria and lactobacilli, the two populations that dark chocolate promotes, and more clostridia, which chocolate reduces.
In practice
To enjoy the benefits of cocoa, choose dark chocolate that is high in cocoa (probably more than 80 or 90%) and low in sugar.
Cocoa should be combined with other prebiotics and fruits to improve overall health and promote the conversion of polyphenols into anti-inflammatory compounds.
Prebiotics can be found in certain foods (garlic, wholemeal flour, vegetables) and in supplements.
Prebiotics are avoided on the FODMAP diet.