What are prebiot foods
The concept offered by the World Gastroenterology Organization (WGG) on prebiotic foods is as follows: Diet substance (fundamentally non -amylace and oligosaccharides non -digestible oligosaccharides by human enzymes) that nourish selected groups of microorganisms that inhabit the intestine favoring the Growth of beneficial bacteria on harmful. †That is, prebiotics are the food of beneficial microorganisms that live in the intestine. Where is this meal? It is part of the fiber of some foods. How does this happen? Since fiber is not digestible to the body, when arriving at the intestine it serves as food for microorganisms. What benefits from the organism? If certain microorganisms benefits that reside in the intestine feed and multiply, they maintain the balance of that environment and in turn of the immune system of the organism in general. To understand a little better the role of prebiotic foods, we will solve some doubts about of the microorganisms that live in our body.
What is the microbiota?
The intestine is a place where many microorganisms live together, a community so densely populated that it even compares with soil, subsoil and ocean organisms, according to some experts. This community is scientifically known as a microbiota, which at some time was considered a diner within our body and is now studied if it could be considered a metabolic organ.
What is microbiome?
The microbiota lives within a microsystem that is called microbiome, which needs to maintain the balance between almost 1000 species of bacteria that live there to, thus, keep the organism in general healthy. For this task only two basic elements are needed: adequate foods and obtain proliferation. To achieve the first, microorganisms need the food of their preference (prebiotics) and, for the second, the incorporation of new microbes into their system (probiotics). It is interesting to add that, although prebiotics are naturally found in some foods (in Fiber form), there are also products enriched with these compounds (or with probiotics and symbiotics) on the market, which are an interesting alternative to complete our food. Some products enriched with these compounds are: dairy, cookies, chocolate, etc.
What if the balance of the intestinal microbiota is broken?
If this balance fails, an adverse reaction of its guests may arise, which is called dysbiosis. Currently, it is investigated whether disbiosis can cause disorders such as: chronic diseases, asthma, obesity, steatohepatitis, gastrointestinal disorders, fatty liver, irritable intestine syndrome, risk of colon cancer, blood glucose imbalance or celiak, between Many other ailments.
Differences between prebiotics, probiotics and symbiotics
In the previous section we have talked about the definition of prebiotic and mentioned other concepts: probiotic and sembiotic. Well, before knowing the differences between these foods, it is interesting to review their meanings:- Probiotics: microorganisms that provide benefits to the health of the guest if administered in adequate proportions (microscopic organisms).
– Prebiotics: selectively processed ingredients to produce specific host health transformations (microorganism food).
– Symbiotics: products that contain probiotics and prebiotics (the combination of both in the same food).
That said, lets compare the most notorious differences between these three healthy products for the organism:- Probiotics contain favorable microorganisms, while prebiotics are food for certain benefits microorganisms.
– Although probiotics are usually safe, not all people can use them, since each body has their peculiarities.
– Prebiotics favor the proliferation of a specific class of bacteria in the colon, while probiotics directly provide various microorganisms.
– Symbiotics are a fusion of both to provide the guest with a balanced, complete and consequently healthy product.
Prebiotic food recipes
Now that you know what prebiotic foods are, some examples and defience with probiotics, the time has come to know some recipes to feed the microbiota and favor our intestinal health. – Steamed asparagus. Since asparagus are part of the list of the best natural prebiotics, including them in our diet is more recommended. And to take advantage of all its properties, there is no better way to eat them than steamed.
– Ajillo artichokes. Both artichokes and garlic are prebiotic foods, so that this recipe is excellent.
– Lentils With Vegetables. Another recipe that brings together several of the natural prebiotics: legumes and vegetables.
– Ausa and banana cookies. If oatmeal is a prebiotic food and banana too, these cookies are a delicacy for our microbiota!
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