Prebiotics: the "food" of gut bacteria
First of all, it is necessary to clarify what prebiotics are, a term that is often little known or misunderstood, or even confused with the term probiotic, to which it is closely related.
A little etymology: in Greek, the word "bios", from which the suffix -biotic is derived, means "life".
Probiotics, live micro-organisms
The prefix 'pro' in bios means 'for life'.
Probiotics are, in fact, live micro-organisms that, when administered in appropriate quantities, provide health benefits to the host.
Specifically, probiotics are a selection of live micro-organisms (bacteria and/or yeasts) that can be found in the form of supplements (including food supplements) or foods that have undergone fermentation (yoghurt, kefir, miso...).
Prebiotics, the food of probiotics
The prefix "pre", from the Latin prae, added to bios means "that which precedes life", "that which makes life possible".
Prebiotics are in fact the food of the intestinal bacteria, or rather their "goodies": they don't need them to live, but they promote their growth and allow them to better perform their beneficial functions for the health of the host.
To be more precise, we can also speak of foods with a prebiotic effect.
The role of prebiotics
The prebiotic effect of a food is provided by its fibre content.
Dietary fibre is a chain of sugar molecules (called polysaccharides) that cannot be digested by the human body.
They therefore pass intact through the upper digestive tract, where they resist the various digestive processes (action of gastric juices, release of digestive enzymes, etc.).
As they pass through the intestine, they come into contact with bacteria that are increasingly present as they approach the large intestine.
Prebiotics - bacteria interaction
Gut bacteria are able to digest and break down dietary fibre.
This digestion releases compounds that are beneficial to the body (including propionate and butyrate, short-chain fatty acids).
As a result, the bacteria that are "fed" by fibre grow faster and in greater numbers, populating the gut with health-promoting bacteria.
The interaction between prebiotic foods and intestinal bacteria therefore has a double effect:
- Release of health-promoting molecules (including short-chain fatty acids)
- Development of "good" gut bacteria to the detriment of "bad" bacteria.
The 'good' bacteria are protective bacteria without which we could not live and which provide many health benefits to the body.
Their growth is particularly favoured by fibre.
The "bad" bacteria are pathogenic and can cause disease by releasing toxins.
Their growth is favoured by sweet foods (simple sugars).
How can you consume more prebiotics?
It is relatively easy to increase your prebiotic intake:
- Add garlic and onions to your cooking.
- Choose breakfast cereals and rolls fortified with inulin.
- For dinner, eat green vegetables, asparagus, broccoli, Swiss chard, etc.
- Add pulses to your salads and soups.
- Choose foods with added prebiotics - this is the case with many breads and fruit juices, as well as some dairy products.
- Choose inulin-enriched yoghurts for your snacks.
- Decorate your homemade pizzas with artichokes and other vegetables.
- For breakfast, add oats to your cereal or smoothie.
Conclusion
A single syllable distinguishes them: "prebiotics" and "probiotics".
Prebiotics are natural fibres found in plant foods: vegetables, fruits, cereals and pulses. Breast milk also contains them!
They are sugars that act as food and fuel for the good bacteria in our digestive system, helping them to grow.
Probiotics are micro-organisms that are beneficial to the health of our intestinal flora.
Here are our picks for the 12 best prebiotic foods:
- Carob
- Chicory
- Jerusalem artichoke
- Garlic
- Cocoa
- Baobab
- Brazil Nut
- Chia Seed
- Globe Artichoke
- Psyllium Seed
- Chaga (mushroom)
- Cercefi