Prebiotics What are they and what are they for? – Food list

Prebiotics: What are they?

Prebiotics are components of food that are not digested in the upper gastrointestinal tract. Instead, they are fermented by the microflora of the large intestine. These components stimulate the growth and sustenance of beneficial microorganisms for the digestion process.

Prebiotics or probiotics?

Prebiotics should not be confused with probiotics. The first is not the microorganisms themselves but the food of these micro beings. They are the “food” of the “good” microorganisms we already have.

Prebiotic Foods: What Are They?

Prebiotic foods are mainly vegetables and fruits not subjected to industrial processing. The main molecules that act as micronutrients are polysaccharides, peptides, amino acids, and organic acids. These can be concentrated in the form of plant and microbial extracts.

A prebiotic with enormous nutritional properties is blueberries and goji berries. These fruits are not only considered one of the prebiotic foods par excellence but also have a high content of antioxidant molecules such as catechins and polyphenols.

List of prebiotic foods:

  • Asparagus
  • Onions and garlic
  • Natural honey
  • Chicory root
  • Green bananas
  • Sprouted cereals
  • Seeds
  • Bananas
  • Berries (blueberries, strawberries)
  • Broccoli
  • Pussy

Prebiotics – function

The primary function of prebiotics is the selective stimulation of microorganisms that are good for the body—for example, bifidobacteria and lactobacilli.

Taking prebiotics has positive effects on health, especially preventing diseases associated with the digestive system. For example, including this type of food helps alleviate gastritis symptoms.

How to take prebiotics?

Prebiotics are taken on an empty stomach and before meals. In addition, they are often combined with probiotics to enhance their effects and accelerate metabolism. Some preparations take this effect into account and use synergistic combinations to achieve it.

Taking prebiotics is evident with the regular use and disappears after the cessation of their consumption. Results should not be expected in the first two weeks.

To obtain the real benefits of these supplements, it is necessary to do a complete treatment of at least 30 days. Furthermore, the effect of these molecules varies depending on the type of bacteria with which it is combined.

Where to buy prebiotics?

Prebiotics in dietary supplement form can be purchased at pharmacies and are available over the counter, just as they can be included naturally through food.

Before buying a prebiotic supplement, carefully study the composition and the packaging. They must contain: the date of manufacture and valuable life and are stored in dry places and not exposed to light.

ABSTRACT

  • Prebiotics are dietary supplements that can improve digestion by stimulating intestinal flora.
  • In simple terms, it is the food of microorganisms with benefits for the digestive system.
  • This type of supplement helps prevent diseases and infections in the digestive system as well as they are a way to improve the absorption of certain nutrients.
  • Prebiotic foods are vegetables: broccoli, onions, asparagus, and maca roots. As well as some berries and spices like honey and garlic.
  • They are safe dietary supplements and can be purchased freely in pharmacies.

 

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