Prebiotics are substances that promote the growth and activity of beneficial bacteria (probiotics) in the gastrointestinal tract. Unlike probiotics, which are live microorganisms, prebiotics are non-digestible fibers, carbohydrates, or compounds that serve as a food source for beneficial bacteria.
Common types:
-
Inulin and Fructooligosaccharides (FOS): These are naturally occurring fibers found in certain fruits, vegetables, and plants.
-
Galactooligosaccharides (GOS): GOS are prebiotics found in certain legumes and dairy products.
-
Lactulose: Lactulose is a synthetic sugar that is not fully absorbed in the small intestine. It reaches the colon.
-
Resistant Starch: Resistant starch resists digestion in the small intestine and reaches the colon intact. Examples are green bananas and legumes.
-
Pectin: Pectin is a type of fiber found in fruits, particularly in peels.
Benefits:
-
Gut Health: A healthy balance of gut bacteria is associated with various benefits, including improved digestion, enhanced nutrient absorption, and a strengthened immune system.
-
Fermentation and Short-Chain Fatty Acid Production: Beneficial bacteria ferment prebiotics in the colon, producing short-chain fatty acids (SCFAs) as byproducts.
-
Metabolism Support: Prebiotics may have a positive impact on metabolic health, including the regulation of blood sugar levels and lipid metabolism.