The consumption of prebiotic and healthy foods becomes a far-reaching objective, especially from the diverse and wide opportunities that exist, as long as they are within a framework of a varied and correctly balanced diet .
In the following article we will talk precisely about prebiotic foods , which are the main ones that should be included in the diet and what benefits they bring to their consumers.
What are prebiotic foods?
Prebiotic foods are, in general terms, the food of our intestinal flora. They are compounds present in the diet, which stimulate the growth and activity of the microflora present, selectively feeding beneficial species, thus allowing greater health in the digestive system.
It is important to mention that prebiotics are non-digestible substances and that they are important for our defenses. They behave in a similar way to fiber and are mostly made up of oligo and polysaccharide carbohydrates.
Note: These substances or components are resistant to gastrointestinal acids , in addition to not being able to be processed and intervened by stomach or intestinal enzymes.
What are prebiotic foods?
Not all foods have prebiotic qualities. We will mention below the four groups that include these compounds naturally to allow their recognition and use:
1. Fruit
Fruits with prebiotic components usually provide slow-digesting fibers, so it passes to the large intestine to feed the flora. They are found mainly in complex carbohydrate fruits and are also important nutritional sources of many macro and micronutrients of great biological value.
To highlight: Artichokes and bananas contain inulin, a natural prebiotic that is effective in treating constipation and reestablishing bifidobacteria that decline with age.
2. Vegetables
There is a wide variety of vegetables that contain prebiotic components, they are easily accessible and integrated into the diet. They facilitate and benefit intestinal transit, producing energy and controlling the development of harmful bacteria.
You should know: Vegetables are one of the sources with the greatest availability , finding among them bananas , sweet potatoes, onions , garlic, asparagus, among others. They have inulin, fructooligosaccharides, raffinose and stachyose.
3. Legumes
Legumes (lentils, beans, chickpeas ) are an important dietary source of resistant starch . This type of carbohydrate is a fiber with prebiotic effects that is processed intact to the large intestine, allowing the feeding of beneficial microorganisms that preserve the intestinal flora.
4. Cereals
Cereals are also an important source of prebiotics, allowing us to obtain their properties by including them in our diet. Wheat, oats and barley are foods known for their contribution, mainly of inulin naturally.
Note: Processed cereals usually also include probiotic substances to enrich their contribution to the consumer’s body. (1)
What benefits do prebiotic foods have?
Prebiotic foods have a wide list of benefits conferred on the health of consumers, allowing them to influence our body in an important and relevant way. These benefits will be mentioned and explained below:
1. They strengthen the immune system
Prebiotic foods are characterized by influencing the modulation of certain metabolic functions, within which immunity is included.
To highlight: They have the ability to protect against diseases due to their immunomodulatory action due to the predominance of bifidogenic bacteria. (two)
2. They reduce the risk of cardiovascular disorders
The previously mentioned metabolic modulations allow the linking of prebiotic foods with the application of therapeutic or preventive treatments for cardiovascular diseases and disorders.
In this sense, prebiotic foods lower blood pressure, have antioxidant qualities and allow the protection of the system and its organs due to the nature of its molecules.
3. They favor metabolic functions
Prebiotics can stimulate or promote some specific physiological functions, from the release of metabolites.
Note: They also act directly or indirectly on certain cells and then allow their participation in body processes , with effects on lipid metabolism, inflammatory reaction, mineral absorption, among others. (3)
4. They prevent gastrointestinal infections
Due to its interaction and influence on metabolic activities, the strengthening of the immune system and its stimulation of the proliferation of microorganisms, the health of the gastrointestinal system is greatly benefited by the consumption of prebiotics.
However, it has been shown that the proliferation of certain bacteria from the fermentation of carbohydrates inhibits the activity of pathogens in the intestine , thus exerting an important protective effect. (4)
5. They improve the absorption of nutrients
Part of the outstanding benefits of prebiotic foods is the influence they have on the absorption of essential nutrients in addition to their role in digestion. Studies indicate that the main absorption activity corresponds to minerals such as calcium, magnesium, zinc and iron . (5)
6. Allergies and respiratory conditions decrease
The intestinal microbiota, although not in general domain, has a great influence on the immune system, especially in its effectiveness and allergy control.
To highlight: A study in fact carried out an isolated investigation intervening in the intestinal microbiota of a mammal to achieve the prevention of allergies, which usually appear and develop during the first years of life. The results were positive, obtaining much less reaction than others without treatments with consumption of prebiotic foods. (6)
Key Findings
- Prebiotic foods are those that contain components similar to dietary fibers.
- Prebiotic foods selectively feed and favor beneficial bacteria for the body, even inhibiting the activity of pathogens.
- An inclusion of prebiotic components in our body will promote intestinal health and the immune system.
- Among the large groups of prebiotic foods (fruits, vegetables, legumes and cereals) the wide variety and high content available in vegetables stands out.
- Probiotic foods stimulate metabolic processes and the absorption of important nutrients , which is why they greatly favor the health of consumers.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.