By definition, prebiotics are indigestible dietary fibers that, passing unchanged through the stomach into the small intestine, reach the colon where they selectively stimulate the growth or activity of certain beneficial intestinal bacteria, such as bifidobacteria and lactobacilli. Probiotics are natural compounds, present in various foods, that play a fundamental role in the health of the intestine and the entire body. They should not be confused with probiotics, which are live microorganisms beneficial to the microbiota but are equally important because they nourish the good bacteria already present in our digestive tract and promote their growth and function.
Among the main prebiotics are:
- Inulin;
- FOS Fructooligosaccharides;
- GOS Galactooligosaccharides;
- Lactulose;
- Resistant starch.
Regular intake of probiotics promotes the balance of the intestinal microbiota, contributing to the prevention of various diseases.
The benefits of probiotics are numerous and documented by several scientific studies:
- They improve intestinal health by supporting the growth of good bacteria and inhibiting pathogenic ones.
- They promote digestion.
- They regulate intestinal transit, countering constipation and bloating.
- They reduce intestinal inflammation, helping to prevent colitis, irritable bowel syndrome, and other dysbiosis.
- They strengthen the immune system through better regulation of the microbiota.
- They contribute to blood sugar and cholesterol control.
- They promote the absorption of minerals such as calcium and magnesium.
- They can improve mood thanks to the gut-brain connection with the gut-microbiota-brain.
Which foods should I focus on?
- Vegetables: Chicory, artichokes, asparagus, onions, garlic, leeks, Jerusalem artichokes;
- Fruits: Bananas (especially if not too ripe), apples;
- Legumes: Lentils, beans, chickpeas, peas;
- Whole grains: Oats, wheat, barley;
- Other: Honey, flaxseeds, and chia seeds.
It's important to integrate these foods daily to achieve long-lasting benefits. It's also helpful to consume prebiotics alongside probiotics (e.g., yogurt, kefir, sauerkraut) for a synergistic effect.
I recommend gradually increasing fiber intake to avoid abdominal bloating and drinking sufficient water, especially if you consume fiber-rich foods like bran. For example, a great breakfast rich in prebiotics could be a porridge made with oat flakes and chia seeds left overnight with oat milk. In the morning, add kefir, teaspoon of honey, a teaspoon of peanut butter, and banana slices.
(Article by Dr. Cristina Giusto)
