What are prebiotics?

Understanding Prebiotics: The Key to a Healthy Gut


A prebiotic is defined as "a substrate that is selectively utilized by host microorganisms, conferring a health benefit" [17]. Simply put, a prebiotic is the food that nourishes probiotics, helping them grow and maintain their cellular functions. For example, the prebiotic effect of a food comes from its fiber content. When gut bacteria digest dietary fibers, they release compounds beneficial to the body, including short-chain fatty acids (SCFAs) like butyrate and propionate. In the third part of this article, we'll delve into the main prebiotic ingredients and their mechanisms of action.


Fibers

In 2008, the Codex Alimentarius defined dietary fibers as "carbohydrate polymers composed of three or more monomeric units, which are neither digested nor absorbed in the human small intestine." These fibers can be:
  • Naturally present in food,
  • Obtained physically, chemically, or enzymatically from raw food materials,
  • Synthetic.
For the latter two categories, a beneficial physiological effect must be demonstrated through relevant scientific criteria, such as:
  • Reducing intestinal transit time,
  • Increasing stool volume,
  • Fermentation by colonic microflora,
  • Lowering total and LDL cholesterol levels,
  • Reducing postprandial blood glucose and/or insulin levels.


Fibers include

  • Components of plant cell walls: hemicelluloses, cellulose, or pectic substances,
  • Products used as additives for their techno-functional properties: gums (guar, xanthan) and carrageenans,
  • Resistant starches,
  • Non-digestible oligosaccharides: fructo-oligosaccharides, oligofructose, and galacto-oligosaccharides.

Understanding and incorporating these prebiotic fibers into your diet can significantly boost your gut health, leading to overall improved well-being.
Qu'est ce qu'un prébiotique ?
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