Image: courtesy Farmstarliving.com

Prebiotics are compounds that help to promote “good bacteria” (probiotics) in the gastrointestinal tract, with which a wide variety of beneficial health effects are associated. More about that a bit later in this forum.  Zhibin Liu, from Fuzhou University (China), and colleagues enrolled 48 healthy men and women, ages 18 to 22 years, in a study in which the participants either: received 56 grams of roasted almonds added daily to their diet; added 10 grams of almond skins daily to their diet; or consumed 8 grams per day of fructooligosaccharides (control group).

  After six weeks, the data revealed that the almonds and almond skins significantly increased Bifidobacterium spp. and Lactobacillus spp. populations. Among the almond skin group, the enhanced levels of “good bacteria” were sustained for two weeks after the intervention period concluded.  Among the roasted almonds group, the beneficial changes were not seen until week six.  Study authors conclude that: “Our observations suggest that almond and almond skin ingestion may lead to an improvement in the intestinal microbiota profile and a modification of the intestinal bacterial activities, which would induce the promotion of health beneficial factors and the inhibition of harmful factors. Thus we believe that almonds and almond skins possess potential prebiotic properties.”

Prebiotics are one of the newest fields of nutritional research and offer promising benefits for your heart, your immunity and more. Prebiotics stimulate the growth of healthy microflora that populate your large intestine. When these healthy microflora (beneficial bacteria) are allowed to flourish, they help keep you healthy and strong.

Due to many stressors inherent in the American Culture today, microbial balance is often way out of harmony setting the tone for many chronic illnesses such as gastrointestinal illness, autoimmune disease, skin disease and many more. The importance of this in human health is why I have chosen digestion as my naturopathic medical specialty.

ALSO, if parents lack a healthy inner ecosystem, they will pass this on to their children, setting the stage for a whole generation with lowered immunity. I will discuss this further in an upcoming article!

Prebiotics Versus Probiotics

In a healthy body, one's inner ecology contains enough good bacteria (microflora or probiotics) to outnumber the bad and help manage them. Probiotics may be THE buzzword in the health and wellness industry, but you may also need to consume plenty of prebiotics, to ensure you have enough probiotics populating your gut.

Prebiotics are derived from insoluble fiber and fructooligosaccharides or FOS (carbohydrate molecules made up of a relatively small number of simple sugars).

In the human  body, prebiotics are thought to nourish the microflora (probiotics) and encourage them to work more efficiently, keeping you healthy and strong. The symbiotic effect from fermented foods and drinks means that not only do they help populate your intestines with beneficial bacteria, they also help improve the survival, implantation and growth of newly added microflora strains.

Known Prebiotics

Inulin - Inulin is found in 36,000 plants such as:

§                         Herbs - chicory root, burdock root and dandelion root

§                         Fruits - such as apples, bananas

§                         Sweet vegetables - such as onions, garlic, asparagus, leeks and Jerusalem artichokes

§                         Raw apple cider vinegar

§                         Fructooligosaccharides (FOS), a subgroup of inulin, is also a prebiotic and is often added to dairy foods and baked goods. It improves the taste and stimulates the growth of the beneficial bacteria, bifidobacteria.

Dairy products - studies are starting to show that lactose may be considered a prebiotic.

§                         Chronic Illness and Digestion

Because prebiotics act in your intestines, they have a profound effect on the pathogens and bad bacteria in your body that can cause disease. Prebiotics are being used to treat Irritable Bowel Syndrome and Crohn's Disease, and may also prove useful for treating cancer, osteoporosis and diabetes.

§                         Fermented Foods & Drinks - The Body Ecology program has a large array of fermented foods and drinks that you can choose from to get the synbiotic effect of prebiotics and probioticsIn the later stages (after about 3 months or when you conquer candida and your inner ecosystem is re-established), add kefir and fermented soyfoods (like natto, miso and wheat-free tamari).

§                         Sour Fruit sour fruits: lemons, limes, unsweetened black currants and unsweetened cranberries.

§                         Gluten-Free Grains - While grains like wheat act as prebiotics, they also feed yeast. (amaranth, quinoa, millet and buckwheat) are gluten-free alternatives that act as prebiotics AND don't feed pathogens

§                         Sweet Vegetables - Vegetables are 80% of a healthy diet so you should eat plenty of asparagus, leeks, onions, garlic, Jerusalem artichokes and other sweet vegetables to feed healthy microflora without feeding pathogenic bacteria, fungi and yeast.

§                         Of course, it is also possible to supplement see my suggestions right here: greensfirst, Primal Defense: FREE Shipping. PLUS 10-20% OFF TOP Professional brands! Visit my digestive aisle for other great suggestions. If you need a natural digestive specialist, please contact us anytime for an appointment! Also see this article on digestive health or query my natural health library.

Best of Health!

Visit our Natural Product Pharmacy for top prices and FREE SHIPPING on hundreds of natural products from professional brands like: Metagenics, Douglas Laboratories, Pure Encapsulations, Integrative Therapeutics, Thorne Research, and Carlson Labs!

Taryn DeCicco, ND, LAc, LDN

Naturopath

Acupuncturist

Clinical Nutritionist

Professional Vitamins and Supplements

Chinese Herbs

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Arlington Heights, IL

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