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Prebiotics are indigestible carbohydrates that feed beneficial bacteria in the intestines. They occur naturally in high-fiber foods and can regulate lipid metabolism. Some proponents suggest prebiotics can alleviate digestive ailments, while detractors note the lack of research on their benefits.
Prebiotics are indigestible carbohydrates that feed the beneficial bacteria that live in the intestines. High levels of food components allow friendly bacteria to thrive throughout the intestinal tract. A prebiotic occurs naturally and is found in many foods, especially foods that are high in fiber. While touted as essential for good digestive health and a possible cure for digestive ailments, some doctors have questioned the effectiveness of prebiotics. The term prebiotic should not be confused with a probiotic, which is a bacterium that aids in the host’s digestion.
Glenn Gibson, a professor of food microbiology, and Marcel Roberfroid, a biochemist, introduced the idea of a prebiotic in a 1995 Journal of Nutrition article. Scientists found that prebiotics in the intestinal tract boosted the growth of specific bacteria and changed the composition of microorganisms in a digestion system. Gibson and Roberfriod’s research indicates that a greater presence of prebiotics regulates lipid metabolism, a process that could help control cholesterol levels.
When these substances enter the body, they land along the digestive tract. There they selectively feed only certain types of microorganisms present in the body. The friendly bacteria that feed on the prebiotics can in turn aid digestion. Prebiotic selectivity, that is, targeting only beneficial bacteria, differentiates the substance from dietary fiber, which performs similar tasks in the intestines.
A prebiotic enters the body through the consumption of food and is not broken down by either the cooking process or digestion. High-fiber foods contain especially high levels of prebiotics, which is why the substance is also known as fermentable fiber. Fermentable fiber is found in high levels in whole grains, such as wheat, barley, and oats. It is also found in vegetables and fruits, including artichokes, onions, berries and bananas, honey, and dairy products.
Others choose to introduce a prebiotic through supplements or as an additional ingredient in processed foods. Chewable gum and powdered supplements are available through health food distributors and vitamin vendors. People interested in getting additional fermentable fiber should also read food labels; some manufacturers add it to items like yogurt or energy bars.
Proponents of a prebiotic-heavy diet tout the benefits of its role in digestion. Natural medicine practitioners have prescribed prebiotic foods to treat ailments ranging from diarrhea and irritable bowel syndrome to an inflamed colon. Some have also suggested that focusing on prebiotic foods could alleviate Crohn’s disease. Plus, supporters say it can improve digestion, calcium absorption, and immunity in already healthy people.
Detractors, however, point to the paucity of research done on the effects of the diet. They note that a recommended daily allowance for prebiotics has never been established. There is also no firm research to indicate that the substance provides any real benefit to digestion.
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