Add some prebiotics to your diet to boost the nutritional benefits of probiotics

Add some prebiotics to your diet to boost the nutritional benefits of probiotics
As you might read my previous article, there are some friendly bacteria or probiotics that reside in our colon and help keep our body healthy and prevent certain medical conditions. The term prebiotics (vs probiotics) explains some substances that feed probiotics and help them survive in our gut.
There are good bacteria in some other parts of our body rather than our gut (i.e. our skin) and there are some prebiotics to feed them as well. Here our focus will be on prebiotics who feed gut bacteria.
Prebiotics are basically dietary fiber. They are fibers ingested through vegetables, fruits, whole grains and beans. These dietary fibers can be fermented in our colon and as a result make the environment ready for growth and survival of probiotics.
An average person needs almost 6 grams of prebiotics daily. Asparagus, artichoke, cabbage, onion, garlic, leek, tomato, banana, apple, barley, rye, whole grains, bran, dandelion greens and root, chicory root, beans, lentil, chickpea and green pea, root veggies including beet, sweet potato, yam, squash, carrot, turnip and parsnip are among good sources of prebiotics.
It is recommended that we use raw veggies to take most advantage of their prebiotics. However, we need to eat some of them cooked. In case you need to cook veggies, just steam them shortly.
Prebiotics feed good bacteria in colon and as a result modulate our immune system, enhance mineral absorption and prevent colon cancer. They also nourish cells in wall of large intestine. The suggested mechanism is short chain fatty acid fermentation caused by them which changes colon environment including colon PH.
This may justify gas and bloating some people experience when they first increase the amount of fiber they take. These side effects normally decrease upon regular consumption of prebiotics or when the intake increases gradually.
Dr Minoo Shirazi, Nutritionist
ONTRACK HEALTH, NUTRITION & SLIMMING CLINIC
Toronto, Canada