My article on Probiotic was  also a learning experience for me.

I was able to bust 3 Myths about Probiotic  in this video ,which confuse most consumers.
Following up today I will be discussing Prebiotic and what their role may be in your daily health plan.

WHAT EXACTLY ARE PREBIOTIC?

Prebiotics are chemicals that induce the growth or activity of microorganisms (e.g., bacteria and fungi) that  promote well-being of their host.
The effect of prebiotic food on gut bacteria is a  common example.

But  role of  prebiotic in  skin formulations to help in growth  of healthy skin bacteria is also under research.
[1]

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Prebiotic  with respect to your  gut are the food material that, themselves remain undigested in the upper part of your gut and  stimulate healthy  bacterial growth in your colon.
They may finally be partially digestible or even indigestible.

Prebiotic and Probiotic are friends. Prebiotic is the food material or support media for the beneficial, good Probiotic bacteria in your colon.
Together they are part of a group called functional foods.

SO WHY ARE THEY CALLED FUNCTIONAL FOOD?

Both Probiotic and Prebiotic are considered functional foods.

Their health benefits are more than just  their nutritional quotient .They offer greater  value than just the nutrient  ,when used by themselves or together.

When prebiotic containing fibres  are included in the diet ,it not only gives you all the goodness due to its fibrous content. But additionally the chemicals present in it   appears to help improve gut flora  and overall health . 

WHAT ARE PREBIOTICS ACTUALLY MADE OF CHEMICALLY?

• Inulin
• Fructo-oligosaccharides
• Galacto-oligosaccharides

Mainly Bifidobacteria promoting , non-digestible dietary fibres composed of  oligosaccharides (particularly inulin, its hydrolysis product oligofructose, and (trans)galacto-oligosaccharides)  are able  to, fulfill all the necessary guidelines  to be called Prebiotic.

SO WHAT ARE THE SOURCES OF PREBIOTIC?

• Supplements
• Naturally present fibres in several types of vegetables

Food containing Inulin and fructo-oligosaccharides:

Prebiotic Fiber Content by Weight & amount needed to get 6g of prebiotics

• Gum Arabic 85%-optimal dose 10g
• Raw, Dry Chicory Root 64.6%  -9.3 g
• Raw, Dry Jerusalem Artichoke 31.5%-19g
• Raw, Dry Dandelion Greens 24.3%-24.7g
• Raw, Dry Garlic 17.5%-34.3g
• Raw, Dry Leek 11.7%-51.3g
• Raw, Dry Onion 8.6% -69.8g
• Raw Asparagus 5%-120g
• Raw Wheat bran 5%-120g
• Whole Wheat flour, Cooked 4.8%-125g
• Raw Banana 1%-600g
  Source:[1]

Source of GOS or galacto-oligosaccharide

Enzymes within in your body can make GOS from lactose (complex sugar ) present in cows milk.
Other non dairy source of GOS:

• Grains
• legumes
• cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, radish .

HOW DOES PROBIOTIC AND PREBIOTIC  HELP EACH OTHER?

When the prebiotic food material travels through your small gut, they are not digested.
These after reaching the colon, stimulate the growth of bifidobacteria, which is one of the beneficial bacteria normally present  in your large gut.

HOW  IS PREBIOTIC GOOD FOR YOU?

• By helping grow , good friendly probiotic bacteria in your gut.Bifidobacteria promoting bacteria , are mainly given prebiotic status. 

• They also help in calcium absorption in the large gut.
  Their role in inflammatory bowel disease is being researched

Indirect effect due to promotion of probiotic growth:

• Prevention of diarrhoea or obstipation
• Modulation of the metabolism of the intestinal flora,
• Cancer prevention(reduction of colorectal cancer risk
• Positive effects on lipid metabolism
• Stimulation of mineral adsorption (calcium and other mineral absorption.
• Immunomodulatory properties .

Preliminary research has demonstrated potential effects on calcium and other mineral absorption,immune system effectiveness, bowel acidity, reduction of colorectal cancer risk,
inflammatory bowel disease (Crohn’s disease or ulcerative colitis)

Scientific research demonstrates that prebiotics lead to increased production of short-chain fatty acids (SCFA).

But more research is needed before   a direct causal connection.

Prebiotics may also  be beneficial to inflammatory bowel disease or Crohn’s disease.

The beneficial  effect is  thought to occur through production of SCFA.

This helps in relieving ulcerative colitis symptoms.

Prebiotics may  also be effective in decreasing the number of infectious episodes needing antibiotics and the total number of infections in children aged 0–24 months.

There is increasing practice  of addition of prebiotics mainly oligosaccharides  to infant feed.

It has potential to

• prevent sensitisation to dietary sources of allergens
• Decrease eczema
• Decrease asthma

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Though there is some evidence  that   children  susceptible to eczema may be helped.

So should you be getting on the Probiotic  and – Prebiotic bandwagon?

This is where things get tricky.

Some studies suggest Prebiotic added to infant formula may help.

Research indicates  prebiotics decrease allergic  diseases(asthma, allergic rhinitis, eczema) and food reaction.

The evidence is more clear in case of food allergies as  prebiotic promote the growth of  helpful  probiotic bacteria in the gastrointestinal tract.

There is also some evidence  that   children  susceptible to eczema may be helped.

This brings forward 3 Questions:

1)Should infant at risk of food allergy eczema be given prebiotic ,enriched Formula?

2) Should all infants be given formula with prebiotic to possibly protect against asthma and allergic rhinitis?

3)Should prebiotic be given to immunocompromised people?

ANSWERS:

1)Cochrane meta analysis data recommends more research before routine addition of prebiotic in all  formula.

2)Till further research is made  it’s better to avoid usage in premature infants.

3)Its  better to avoid prebiotic and probiotic  usage in severely immunocompromised patients.

TAKE HOME MESSAGE

Probiotic and Prebiotic are naturally occurring, pocket friendly mostly safe.That’s why they are currently the favourite of  the health community.

Research in this field is going on but there is no easy  answer.

Probiotic and prebiotic seems to have tremendous potential in terms of improvement of gut health.

Their immunomodulatory power, also  cannot be ignored .

But all of this needs to be taken in the rightspirit.While not a miracle cure, they are also not just a fad.

Showing promise and needing more research are totally doable objectives.

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Disclaimer:The information provided here is strictly  meant for educational purpose and is in no way a substitute for professional medical advice.

REFERENCE
(1) Moshfegh AJ, Friday JE, Goldman JP, Ahuja JK (July 1999). “Presence of inulin and oligofructose in the diets of Americans”. Journal of Nutrition 129 (7 Suppl):
1407S–1411S. PMID 10395608.

(2) Scholz-Ahrens KE, Schrezenmeir J (Nov 2007). “Inulin and oligofructose and mineral metabolism: the evidence from animal trials”. J Nutr. 137 (11 Suppl): 2513S–2523S. PMID 17951495.

(4)Lomax AR, Calder PC (Mar 2009). “Prebiotics, immune function, infection and inflammation: a review of the evidence”. Br J Nutr. 101 (5): 633–658. doi:10.1017/S0007114508055608. PMID 18814803. https://www.ncbi.nlm.nih.gov/pubmed/18814803 Lohner

4)S, Küllenberg D, Antes G, Decsi T, Meerpohl JJ (2014). “Prebiotics in healthy infants and children for prevention of acute infectious diseases: a systematic review and meta-analysis”. Nutr Rev 72 (8): 523–31. doi:10.1111/nure.12117. PMID 24903007.https://www.ncbi.nlm.nih.gov/pubmed/24903007

5)Prebiotics in infants for prevention of allergic disease and food allergy

6)Gum arabic establishes prebiotic functionality in healthy human volunteers in a dose-dependent manner.Calame W¹, Weseler AR, Viebke C, Flynn C, Siemensma AD.

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