What are prebiotics and why are they vital for your health?

Probiotics are living microorganisms that contribute to a healthy digestive tract: the health-supporting powers of these live, active cultures found in fermented foods have been widely touted over the last few years.

What you may not realize is that, like all living organisms, these healthy bacteria that populate your gut need to be nourished — and that their superfood is prebiotics.

Prebiotics are types of indigestible, fermentable fiber that encourage the growth of beneficial bacteria.
Think of prebiotics as the fertilizer that enables your gut garden to thrive.

Prebiotic fiber resists digestion in the upper gastrointestinal tract, ferments in the colon (a.k.a. large intestine), and fuels the growth of probiotic microorganisms that are linked with optimal well-being, known as short chain fatty acids or SCFAs

As bacteria in the colon gobble up prebiotic fiber, they produce SCFAs, which, in turn, do many beneficial things:

Balance gut pH: SCFAs reduce the pH of the intestinal lining, which makes the gut more acidic and less hospitable to pathogenic microorganisms.
Boost nutrient absorption. This resulting change in pH may also increase the absorption of some nutrients.
Prevent leaky gut: SCFAs help strengthen the integrity of the intestinal wall, playing a key role in preventing leaky gut — a condition in which toxins penetrate the thin intestinal lining and cause a range of health problems, including allergies and autoimmune diseases.
Curb cancer cells: One SCFA called butyrate has been found to quell the growth of colon-cancer cells; it also decreases inflammation in the gut. Another SCFA called acetate helps inhibit pathogenic organisms.
Support satiety: Increased SCFAs in the gut contribute to better satiety and weight loss, as well as improved lipid and glucose metabolism.
Reduce inflammation: SCFA production is also associated with decreased inflammation throughout the body — which improves cardiovascular and metabolic health, among other benefits.

Plant-based foods that contain prebiotic fibers, including asparagus, cabbage, garlic, Jerusalem artichokes, and onions, are tops. Under-ripe bananas, as well as cashews, pistachios, lentils, and chickpeas, are great sources, too.

For those who don’t eat prebiotic-rich foods on a daily basis, a supplement is a good alternative.

Are you eating prebiotic foods daily?