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7 beneficial properties of prebiotics – why do the intestines and the whole body need them

Prebiotics are a special group of nutrients that are not absorbed in the upper gastrointestinal tract, but are food for beneficial microorganisms in the intestine.

Against the background of normalization of the intestinal microflora, the functioning of the entire body improves. Scientific work shows that prebiotics are not only capable of Improve digestion , but also reduce the risk of developing diseases from the cardiovascular and endocrine systems, Improve brain function , enhance the aesthetics of the skin.

Of course, the effects of prebiotics are multifaceted and have not been fully studied. Research is being conducted in many directions and is still the subject of heated discussions.

Below we have reviewed 7 facts about what probiotics are for and what benefits they bring to the body. It should be noted that the listed effects have an evidence base and scientific value.

1. Normalization of the gastrointestinal tract

Prebiotics are represented in most cases by dietary fibers (fiber), which practically unchanged reach the lower intestine, where they are actively fermented by microflora. These substances are mainly fed by beneficial bacteria.

Proven that prebiotics are resistant to hydrochloric acid, which is actively secreted in the stomach, as well as to the effects of all mammalian enzymes. Stimulation of the growth of bifidobacteria, lactobacilli, as well as some other representatives with systematic use was noted.

Dietary fibers are able to inhibit the growth of pathogenic and opportunistic microorganisms, improve the permeability of the mucous membrane, accelerate the regeneration of epithelial cells of the intestinal wall, as well as activate the production of immunoglobulins, which prevent the growth and penetration of dangerous infectious agents into the systemic circulation.

The combination of the above mechanisms allows for the prevention of dyspeptic disorders (stool disorders such as diarrhea or constipation, nausea, bloating, etc.), dysbiosis, infectious-inflammatory and autoimmune diseases of the digestive system in adults and children.

Scientists from Slovenia have proved that prebiotics effectively eliminate constipation in children and help to gain body weight corresponding to age norms. In addition to increasing the frequency of stool, there were: reduction of the passage time of feces in the intestinal lumen, normalization of motor activity, reduction of bloating.

Proven that regular use of prebiotics leads to a slowdown in the progression of such a serious disease as ulcerative colitis. Against the background of admission, an increase in the period of remission of the disease was observed. According to Iranian scientists , the mechanism is associated with the induction of pro-inflammatory cytokines and increased production of anti-inflammatory substances.

Positive dynamics, according to clinical trials, is also being monitored in relation to Crohn's disease. Prebiotics, especially in combination with probiotics, contribute to the rapid onset of remission, reduce the number of serious complications (intestinal perforation and diffuse peritonitis).

According to research data, the active interaction of beneficial bacteria with dietary fibers increases the absorption of valuable nutrients (calcium, magnesium, phosphorus, copper, iron, zinc), which are extremely important for the human body.

Learn more about the difference between probiotics and prebiotics see in a separate article.

Thus, regular use of prebiotics normalizes the functioning of the digestive system, increases local protection factors, and contributes to the prevention of autoimmune diseases.

2. Strengthening the immune system

Maintaining a balanced composition of the intestinal microflora leads to normalization of the immune system at the level of the whole organism.

According to research data , there is a decrease in the overall incidence of intestinal infections. In particular, marked activity against the causative agent of listeriosis.

Scientists from Hungary proved that newborns who receive prebiotics from the first days of life are less likely to suffer from various infectious and inflammatory diseases.

9 More Immune-boosting Foods see in a separate article.

Consumption of prebiotics reduces infectious morbidity among representatives of various age groups by stimulating the immune system.

3. Prevention of allergic reactions

Today, there are not many studies that have studied the relationship between the development of allergic reactions and the use of prebiotics. However, the available data looks promising.

According to the test data, against the background of the use of prebiotics, the frequency of atopic dermatitis (caused by hyperproduction of immunoglobulin E) decreases.

It is recommended that pregnant women take more indigestible fiber. The study of the development of newborns shows that children born to mothers with adequate intestinal microbiocenosis are significantly less likely to have allergic pathologies.

Prebiotics, according to experts , can also be used to treat eczema and other atopic diseases (alveolitis, neurodermatitis, bronchial asthma) in children.

Thus, prebiotics have pronounced anti-allergic activity. They should also be included in the diet of pregnant women and children.

4. The fight against metabolic syndrome

Metabolic syndrome is a special term that includes many metabolic disorders in the body and is characterized by such manifestations: dyslipidemia, type II diabetes mellitus, hypertension, gout, obesity, etc.

Canadian scientists have discovered that dietary fiber improves glucose and lipid metabolism, which ultimately reduces the frequency of clinical manifestation of type II diabetes mellitus, and if present, improves the course of the disease.

Proven that prebiotics are also effective means for the prevention and treatment of obesity, the prevalence of which has recently become pandemic. Weight loss assistance is realized by reducing the absorption of fats.

During research in Hungary it has been proven that prebiotics stimulate the growth of beneficial microflora, which, due to the release of a large range of enzymes, removes from the body part of the bile acids secreted into the lumen of the digestive tube with bile. As a result, the concentration of total cholesterol and high-density lipoproteins, which are the main risk factors for atherosclerosis, decreases.

Due to the suppression of atherogenesis, the frequency of such terrible diseases as coronary heart disease (including myocardial infarction) and stroke decreases. This circumstance has a positive effect on life expectancy.

Prebiotics are recommended for people with impaired lipid profile and obese in order to reduce the load on the heart and prevent fatal cardiovascular complications.

5. Increased bone density

Proven that daily consumption of 8-21 g of dietary fiber increases the number of beneficial bacteria in the intestine, which leads to improved absorption of calcium and its transport to bone tissue. Against this background, there is a decrease in the incidence of osteoporosis and bone fractures.

American scientists recommend adding prebiotics for normal bone growth in adolescents, as well as for the prevention of fractures of the femoral neck and other parts of the skeleton in postmenopausal women.

6 More Bone-healthy Foods , see another article.

The use of prebiotics has a positive effect on Bone health , which is especially important during the period of active growth of the skeleton and in old age.

6. Improving skin health

Recent scientific experiments revealed that prebiotics support the microbiocenosis of the skin, enhance the work of natural protective barriers, and exhibit antioxidant properties.

With oral or topical (application) use, the frequency of infectious pustular pathologies decreases, regeneration after traumatic injuries accelerates, and skin elasticity and firmness increases.

Prebiotics also destroy a number of pathogenic bacteria that multiply in the secretions of the sweat glands. This leads to the elimination of the unpleasant odor.

Prebiotics prevent infectious and inflammatory skin diseases, as well as enhance the aesthetic properties of the skin.

7. Maintaining mental balance

Experiments on rodents demonstrate that prebiotics have neuroprotective and anti-inflammatory properties.

With their regular addition to the diet, the frequency of occurrence of emotional and depressive decreases disorders, cognitive sphere increases ( memory , thinking) and mood improves .

The effect is most likely associated with normalization of hormonal balance in the body and improvement of neuroendocrine processes.

Prebiotics can be used to correct certain pathologies of the mental sphere and prevent various diseases of the brain.

Daily rate and sources

The recommended intake of pure fiber is at least 25-38 g per day.

In the presence of dyspeptic disorders (nausea, bloating, diarrhea), it is recommended to increase the dosage by 1.5-2 times to achieve a positive effect.

It is also important to note that prebiotics are quickly eliminated from the body, so they must be present in the diet every day.

The most useful products among prebiotics are:

Asparagus;
Chicory root;
Garlic;
Dill;
Legumes (beans, soybeans, lentils);
Nuts (cello and pistachios);
Onion;
Grain products;
Jerusalem artichoke;
Bananas;
Citrus fruits (lemons, oranges, tangerines);
Corn;
Lingonberries;
Red currant;
Cabbage;
Prunes;
Dried apricots;
Artichokes;
Turnip.

Preference should be given to natural and affordable foods, rather than medicines. Natural products have a lower cost and additionally saturate the body with a wide range of vitamins and valuable nutrients.

Contraindications and side effects

Most prebiotics are completely safe to consume. There is no evidence of harm and adverse reactions in scientific studies.

However, in isolated cases, dyspeptic disorders may develop, which are usually associated with excessive consumption of fruits or vegetables (bloating, nausea).

The only contraindication is the presence of intolerance of the body in relation to certain foods.

Conclusion

Thus, prebiotics are an important food source for beneficial bacteria inhabiting the gastrointestinal tract. The addition of prebiotics to the diet not only normalizes the functioning of the digestive system, but also has a beneficial effect on the health of the entire body.