Medically reviewed by In a world that is continuously changing and evolving we sometimes need to take a step back and resort to the old ways when it comes to health. Prebiotics is not some new approach to a healthy lifestyle but something that has been practiced for thousands of years. The human gut is home to billions if not trillions of microorganisms that collectively make the gut microbiota. All the interactions and relationships amongst different organisms paly a very significant role in the immune regulation, mental health, digestion health and even prevent the body from many chronic diseases. As the research progresses the role of diet becomes more and more evident in how the gut microbiota is shaped. Among the dietary components, prebiotics have shown to be quite promising in modulating gut health. We need to know the mechanism of prebiotics and the gut microbiome.
What is Gut Microbiota?
Gut microbiota are basically all the microorganisms including the fungi, bacteria, archaea and even the viruses that are naturally found in the gut. These microbes perform variety of functions like producing vitamins (Like Vitamin B and K) fermenting the undigested carbohydrates, familiarizing the immune system against good and bad pathogens and protecting from many diseases. In order to have a healthy gut microbiota a balanced optimal no. of beneficial organisms need to be present in the gut like tha Lactobacillus and Bafidobacterium.
There are several factors that can influence this diversity of microbiome which may include genetics age, use of antibiotics, diet, hormones and sleep patterns. Diets are seen to play a significant role in the regulation of microbiome like diets that ere rich in fiber, fermented and plant based products lead to a stable microbiome where diet rich in high fat and low fiber can lead to dysbiosis which is the imbalance of microbiota in the gut.
Before moving further it is important to know the difference between probiotic, prebiotic and synbiotic as we quite often hear these terms and mostly see them written over some dietary products as well.
Probiotics introduce live beneficial bacteria like lactobacillus into the body, prebiotic act as food for the microbiome and enhance their growth. While Synbiotic is a combination of pro and prebiotic where they work synergistically to improve the gut health.
What are Prebiotics?
According to the oxford dictionary prebiotics are the non digestible food ingredients that are beneficial and stimulate the growth of healthy microbiota. These prebiotics selectively promote the growth and activity of good microorganisms in the gut. Now the key difference to note here in the probiotics and prebiotics is that probiotics introduce live microorganisms indie the body while prebiotics serve as a source of food and nutrients for the microbes which helps them in competing with the harmful microbes while growing in numbers as well.
According to the International Scientific Association for probiotics and prebiotics (ISAPP), any compound that is to be classified as a prebiotic, it must meet a certain criteria first which is that it must be able to resist the gastric acidity and absorption in the upper gastrointestinal tract. It should be able to get fermented by the intestinal microbiome and promote the growth of healthy bacteria and fungi.
Sources of Prebiotics
Prebiotics are naturally found in a number of well researched plant based food items which may include:
- Inulin and Fructooligosaccharides (FOS): Found in chicory root, garlic, onions, leeks, asparagus, and Jerusalem artichokes.
- Galactooligosaccharides (GOS): Present in legumes and synthesized from lactose.
- Resistant Starch: Found in cooked and cooled potatoes, green bananas, and whole grains.
- Pectin and Beta-glucans: Found in apples, citrus fruits, and oats.
There are many other sources of prebiotics and making them part of our daily diet ensures the maintenance of a healthy microbiota.
Mechanism of Action of Prebiotics
After knowing the mechanism of prebiotics and the gut microbiome. When prebiotics become available to microorganism in the gut, they are fermented there and get converted to short chain fatty acids (SFCAs) like butyrate and propionate. These SCFAs have many benefits like:
- Inhibiting the growth of pathogenic bacteria by lowering the pH.
- Promoting the barrier by butyrate by helping in the growth of colonocytes that are the cells of colon.
- Reducing the inflammation in the gut and regulating immune response.
- Enhance the absorption f important minerals like magnesium and calcium.
Health Benefits of Prebiotics
Digestive Health
Bowl movement is improves by fiber to relieve constipation and also by promotion of growth of healthy microbiota symptoms of bloating like gas can be reduces.
Immune System Modulation
As described before prebiotics improve the gut barrier so it reduces the chances of having infections. Moreover the healthy bacteria also help in training the immune cells against the pathogens that may enter the body through the diet.
Bone Health
With the improved absorption of minerals especially calcium it helps in the greater strength of the bones.
Weight Maintenance and Controlling Metabolism
When you eat fiber there is a feeling of satiety which means you feel full. This can be beneficial in controlling weight, regulating the blood sugar levels and reduce the fat storage inside the body.
Mental Health
They say you are what you eat. So when you eat healthy you automatically feel healthy. This is because prebiotics can influence the production of certain neurotransmitters that can reduce stress.
Skin Health
These days the world seems to be obsessed by Korean Beauty due to their flawless skin and like glass looking skin. Cosmetic products do have an impact but the main thing is the diet they consume. They eat food that is generally fermented and promotes the growth of healthy gut microbiota like kimchi. This leads to reduction in inflammation and promotes the detoxification of the body from the inside.
Role of Prebiotics in Prevention of Diseases
Certain studies have shown that prebiotics can help in the prevention of many diseases like:
Irritable Bowel Syndrome (IBS)
It is a group of disorders that are relates to the uncontrolled inflammation in the gut. When there is more growth of pathogenic bacteria like Proteobacteria and decrease in the number of healthy gut microbiota it leads to increase in the inflammation due to which number of short chain fatty acids decrease. This can lead to a higher risk of having colon cancer, irritation in the movement of bowels and anal fistula as well along with many other risks.
Obesity and Type-2 Diabetes
Consuming food that is enriched with bad fats and that are deep fried can lead to increase in the weight due to increase in the storage of fats inside the body. By improving the insulin sensitivity and reducing inflammation the metabolism of the body can increased to reduce weight and improve the Type-2 Diabetes.
Allergies and Eczema
Prebiotics can help in shaping of the immune system especially in babies and can reduce the risk of allergies and eczema.
Emerging Trends in Research
In the beginning of this article it was stated that the world is always evolving and in order to keep up with the world we need to adapt to a lifestyle that offers most health in all aspects. Modern research focuses to increase the potential applications of prebiotics in various fields which may include:
Novel Prebiotic
This focuses on the discovery of newer compounds and molecules which are sustainably obtained and are good for the body like from seaweed and mushrooms.
Personalized Diet
No of individuals that are allergic to certain types of food is increasing day by day like allergies towards nut especially peanuts, seafood, and meats. So to tailor to that personalized diet comes into play which ensures that the individual is getting the required nutritional requirements to maintain a healthy gut.
Synbiotic and Postbiotic
Synbiotic aims to use prebiotic alongside probiotic at the same time while postbiotic focuses on the use of microbial metabolites directly to maintain good health.
Risks and Complications
While prebiotics offer several health benefits, including supporting the growth of beneficial gut bacteria, their use may also lead to certain risks and complications in some individuals.
Gastrointestinal Discomfort
One of the most common side effects of prebiotics is gastrointestinal distress. This may include bloating, gas, cramping, and abdominal discomfort, especially when taken in large amounts or introduced suddenly into the diet.
Diarrhea or Loose Stools
Some individuals may experience diarrhea or increased bowel movements due to the fermentation of prebiotics in the colon. This is more likely if the intake is excessive or if the individual has a sensitive digestive system.
Worsening of IBS Symptoms
People with Irritable Bowel Syndrome (IBS) may find that certain prebiotics, such as fructooligosaccharides (FOS) or inulin, can trigger or worsen symptoms like pain, bloating, and altered bowel habits.
Allergic Reactions
Though rare, allergic reactions to specific prebiotic sources (e.g., chicory root or wheat-based fibers) may occur. Symptoms may include itching, swelling, or breathing difficulties and require immediate medical attention.
Interactions with Medications or Health Conditions
In individuals with existing health conditions such as Small Intestinal Bacterial Overgrowth (SIBO) or those on specific medications, prebiotics might interfere with treatment or exacerbate symptoms.
To minimize these risks, it’s important to introduce prebiotics gradually, monitor the body’s response, and consult a healthcare provider if any adverse effects occur.
Conclusion
Prebiotics promote the growth of friendly microorganisms in the gut and offer a natural way of nourishing the body to improve the overall health. They not only improve digestion, provide mental well-being, enhance immunity but also prevent from many harmful diseases. Incorporating these prebiotics as a part of our daily life provides a budget friendly and sustainable way of staying fit and healthy.