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What are prebiotics?
Prebiotics were first introduced by Gibson and Roberfroid in 1995 as “non-digestible food ingredients that beneficially influence the health of the host by stimulating the activity of one or more commensal colon bacteria”. [1]
Forget the complex lingo, basically, prebiotics are non-digestible fibres and compounds that serve as food for beneficial gut bacteria (probiotics). It promotes growth and activity of beneficial gut bacteria.
What are probiotics?
The World Health Organization (WHO) defines probiotics as “live microorganisms which when administered in adequate amounts confer a health benefit on the host”. [2]
Hence, probiotics are live beneficial microorganisms, usually bacteria or yeast, that provide health benefits when ingested in adequate amounts. These live cultures can help maintain and restore the balance of beneficial bacteria in the gut, which is essential for proper digestion and a strong immune system.
What are digestive enzymes?
Digestive enzymes are specialized proteins with a crucial role in your digestive process. They act as the body’s natural helpers, breaking down complex food molecules such as proteins, carbohydrates, fats, and fiber into simpler forms that your body can readily absorb. This transformation is essential for harnessing the nutrients in your food for energy, growth, and the repair of tissues.
Where do these enzymes come from?
These digestive enzymes are naturally produced within your digestive system, starting from your salivary glands all the way through your stomach, pancreas, and small intestine. Their presence at various stages of digestion ensures that your body can efficiently extract the valuable nutrients from the foods you eat.
By understanding the vital role of digestive enzymes, you can make more informed choices about your diet and overall well-being.
The Live Culture Concept – Prebiotics, Probiotics, Synbiotics
Probiotics are live microorganisms intended to restore or improve gut microbiota, that provide various health benefits.
Prebiotics, such as dietary fibre, serve as nourishment for beneficial probiotic bacteria to confer health benefits. [4]
Synbiotics refers to the combination of prebiotics and probiotics. These synbiotics supplements help probiotics survive and thrive in the gut, specifically in the colon, by providing nourishment and promoting their growth. [3]
Which foods are prebiotics?
A few examples of where Prebiotics can be found in:
- Garlic
- Onions
- Leeks
- Bananas
- Asparagus
- Oats
- Barley
- Wheat bran
- Dietary supplements
Which foods are probiotics?
A few examples of where Pr0biotics can be found in:
- Dairy foods – yoghurt, cheese
- Kefir
- Kimchi
- Kombucha
- Sauerkraut
- Tempeh
- Dietary supplements
Which foods consist digestive enzymes?
Digestive enzymes can be found in:
- Pineapple
- Kiwi
- Honey
- Ginger
- Avocado
Citations:
[1] Gibson, G., Probert, H., Loo, J., Rastall, R., & Roberfroid, M. (2004). Dietary modulation of the human colonic microbiota: Updating the concept of prebiotics. Nutrition Research Reviews, 17(2), 259-275. doi:10.1079/NRR200479
[2] Mack, D, R. Probiotics. Can Fam Physician 51. (2005)
[3] Pandy, K, R., Naik, S, R and Vakil, B, V. (2015). Probiotics, Prebiotics and Synbiotics – A Review. J Food Sci Technol, 52(12): 7577–7587. doi:10.1007/s13197-015-1921-1
[4] Yadav, M. K., Kumari, I., Singh, B., Sharma, K. K., & Tiwari, S. K. (2022). Probiotics, prebiotics and synbiotics: Safe options for next-generation therapeutics. Applied microbiology and
biotechnology, 106(2), 505–521. https://doi.org/10.1007/s00253-021-11646-8
