Prebiotics, the fiber that protects health

He consumption of prebioticsalthough not as we currently know them, dates back to the hominid diet, basically vegetables and prior to the genus Homo. Subsequently, despite the increase in the consumption of meat and other foods, the consumption of fruits, seeds and tubers was not abandoned, which has given rise to the omnivorous model typical of our days.

What are prebiotics?

Prebiotics are made up by large molecules that are part of the dietary fiber, mostly carbohydrates (oligo and polysaccharides) that are fermented by the intestinal flora. Not all fibers have prebiotic activity.

are indigestible substances in food that promote the growth and activity of beneficial bacteria for the intestine.

A prebiotic is defined by three characteristics:

It has to be a substance that does not break down nor is it absorbed during its transit through the upper digestive tract (stomach and small intestine). bacterial fermentation after reaching the colon.This fermentation must be selective, that is, favor the activity and proliferation of certain intestinal bacteria that have beneficial effects on the health of the host (bifidobacteria and lactobacilli).

They differ, therefore, from probiotics in that these provide live exogenous bacteria to the microflora, while the prebiotics favor the growth of these bacteria by providing them with different substrates.

Its action takes place in the large intestine or colon, where the bacteria of the gut microbiota ferment food prebiotics.

Foods that contain prebiotics

Among the prebiotics, the fructooligosaccharides (FOS) or fructans, maltodextrin, resistant starch, lactulose and galactooligosaccharides (GOS) from breast milk. These fiber components have a beneficial effect on the microbiota that inhabits the intestine.

mostly prebiotics meet in foods of plant origin.

The main sources They are garlic, onion, artichokes, bananas and other fruits, honey, wheat, oats and other cereals, soybeans and other legumes, asparagus, chicory and leeks.

The inulin It is a prebiotic that has been shown to be effective in treating constipation in older people, as it helps to restore bifidobacteria that decrease with age.

It’s a fructan common in dandelion, chicory, garlic, onion, artichoke, asparagus and agave (the alcohol of mezcal and tequila come from it).

The natural benefits of prebiotics

There is evidence that relate prebiotics to the modulation of metabolic functions associated with body fat, immunity, the prevention of intestinal infections, and the decrease in the risk of colon cancer or blood glucose levels.

These actions link them to therapeutic or preventive applications diseases and disorders such as cardiovascular disease, obesity, allergy or diabetes.

It must be taken into account that the intestinal microbiota is acquired from birth, and that each individual presents a unique and stable bacterial identityresult of their life habits.

prebiotics protect against disease. By keeping the gastrointestinal system healthy, they in turn improve the general state of the body. They exert an immunomodulatory action thanks to the predominance of bifidogenic bacteria. favor absorption of calcium, magnesium, iron and zinc, as well as the synthesis of some vitamins. Prebiotics, alone or in combination with each other, improve the intestinal absorption of calcium. An increase in bone mineral density has been observed after one year of inulin administration. Probably the decrease in intestinal pH contributes to the better absorption of this mineral. Others report metabolic, defensive and trophic benefits. This includes improvements in nutrient digestibility and absorption, regulation of hepatic glucose metabolism and intestinal transit, decreased risk of infections, and prevention of inflammatory or immune-based diseases. Prebiotics allow beneficial bacteria for the gut microbiota balance find and live in a favorable environment for their proliferation and functions. In this way, the implantation of dangerous bacterial species (Bacteroides and Clostridium) is avoided. Breast milkit contains galactooligosaccharides in a higher concentration than that of proteins and lower than that of fats and carbohydrates. The result is a improvement in the immune system of the baby, with a decrease in allergies and intestinal and respiratory infections.

Being “natural” there is no specific medical prescription for prebiotics, nor recommended doses, although there are pharmacological forms for certain pathologies or disorders. there is a individual tolerance compared to its consumption based on visceral sensitivity and the type of personal microbiota.

Medicines not only eliminate pathogens from the body. He abusive use of antibiotics can alter the balance of the intestinal microbiota. In this situation, prebiotics will not be able to exercise their beneficial functions for the health of the organism.