{"id":135362,"date":"2024-05-16T10:42:34","date_gmt":"2024-05-16T10:42:34","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=135362"},"modified":"2024-05-16T10:43:55","modified_gmt":"2024-05-16T10:43:55","slug":"what-are-prebiotics-and-why-is-it-important-to-know-by-dr-harold-gunatillake","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/what-are-prebiotics-and-why-is-it-important-to-know-by-dr-harold-gunatillake\/","title":{"rendered":"&#8220;What are prebiotics, and why is it important to know?&#8221; &#8211; By Dr. Harold Gunatillake"},"content":{"rendered":"<h2 style=\"text-align: center;\"><span style=\"color: #800000;\"><strong>&#8220;What are prebiotics, and why is it important to know?&#8221; &#8211; By Dr. Harold Gunatillake<\/strong><\/span><\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-11733 aligncenter\" src=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2016\/09\/Dr-Harold-Gunatillake.jpg\" alt=\"Dr Harold Gunatillake\" width=\"100\" height=\"100\" \/><\/p>\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/YbvQT3Kljqg?si=tKaE6nGieoJQktG9\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">Prebiotics are non-digestible parts of food\u00a0 labelled carbohydrates that act as fibre.\u00a0 Unchanged, they go to the colon, where\u00a0 microorganisms of the intestinal microbiota\u00a0 use them. They become food for \u201cgood.\u201d\u00a0 intestinal bacteria and promote their growth, <\/span><span style=\"font-weight: 400;\">colonisation, and sustainability in the digestive tract.\u00a0<\/span><span style=\"font-weight: 400;\">Dietary fibre is fermented by the human <\/span><span style=\"font-weight: 400;\">gut microbiota, producing beneficial microbial metabolites, such as short chain fatty acids.\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">As our dietary fibre intake has plummeted over\u00a0 <\/span><span style=\"font-weight: 400;\">the past few centuries, the gut microbiota has\u00a0<\/span><span style=\"font-weight: 400;\">suffered detrimental changes. This underscores\u00a0<\/span><span style=\"font-weight: 400;\">the crucial role of prebiotics, which are unique\u00a0 \u00a0<\/span><span style=\"font-weight: 400;\">plant fibres, in maintaining a healthy gut.\u00a0\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Welcome to our deep dive into the world of prebiotics, the unsung heroes of\u00a0 gut health. Today, we\u2019ll explore the essential facts about these powerful\u00a0 dietary fibres and their incredible benefits for our bodies.\u00a0<\/span><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">Consider this: nearly 40 per cent of Americans eat fast food on any given\u00a0 day.\u00a0 <\/span><span style=\"font-weight: 400;\">These prepared and processed meals\u00a0 <\/span><span style=\"font-weight: 400;\">tend to be low in fibre or even fibre-free.\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">(A cup of cooked oatmeal has 4 grams of fibre, a pear has 6 grams, a\u00a0 McDonald&#8217;s hamburger has one gram, and soda has none.)\u00a0 The stark difference in fibre content\u00a0 <\/span><span style=\"font-weight: 400;\">between these options clearly indicates\u00a0 <\/span><span style=\"font-weight: 400;\">the dietary change we need to make for\u00a0 <\/span><span style=\"font-weight: 400;\">our gut health.\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">You may need to boost your intake if you aren&#8217;t getting enough fibre daily.\u00a0 <\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Good choices include:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Whole-grain products: Fruits, Vegetables, Beans, peas and other legumes Nuts and seeds\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Refined or processed foods\u2014such as canned fruits and vegetables, pulp-free\u00a0 juices, white bread and pasta, and non-whole-grain cereals\u2014are fibreless.\u00a0 The grain-refining process removes the outer coat (bran) from the grain,\u00a0 lowering its fibre content. Enriched foods have some B vitamins and iron\u00a0 added back after processing, but not fibre.\u00a0<\/span><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">Prebiotics, unique plant fibres, are the unsung\u00a0 <\/span><span style=\"font-weight: 400;\">heroes of gut health. Unlike probiotics, which\u00a0 <\/span><span style=\"font-weight: 400;\">are live-beneficial bacteria, prebiotics play a\u00a0 <\/span><span style=\"font-weight: 400;\">crucial role in nourishing the good bacteria in\u00a0 <\/span><span style=\"font-weight: 400;\">our gut. These non-digestible compounds are <\/span><span style=\"font-weight: 400;\">the key to our gut bacteria&#8217;s thriving.\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Prebiotics are the unsung heroes of gut health, playing a crucial role in\u00a0 maintaining the complex ecosystem of our gut. Our gut is home to trillions of\u00a0 microorganisms, and prebiotics ensure their thriving. They resist stomach acid\u00a0 and digestive enzymes, reaching the colon intact, where intestinal microbes\u00a0 ferment them.\u00a0<\/span><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">This fermentation process produces\u00a0 <\/span><span style=\"font-weight: 400;\">short-chain fatty acids, which serve as\u00a0 <\/span><span style=\"font-weight: 400;\">energy sources for colon cells and\u00a0 <\/span><span style=\"font-weight: 400;\">have numerous health benefits.\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">Short-chain fatty acids (SCFAs) are\u00a0 <\/span><span style=\"font-weight: 400;\">the microbiota&#8217;s primary metabolites <\/span><span style=\"font-weight: 400;\">in the large intestine.\u00a0 <\/span><span style=\"font-weight: 400;\">They are formed through the anaerobic\u00a0 <\/span><span style=\"font-weight: 400;\">fermentation of indigestible\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">polysaccharides such as dietary fibre\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">and resistant starch.\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">This process occurs in the colon, where\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">intestinal microbes break down these\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">compounds, producing SCFAs. These<\/span><span style=\"font-weight: 400;\">SCFAs can influence gut-brain\u00a0<\/span><span style=\"font-weight: 400;\">communication and brain function\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">directly or indirectly.\u00a0<\/span><\/span><\/p>\n<p><strong><span style=\"font-size: 16px; color: #000000;\">Now, what is this Gut-Brain communication?\u00a0<\/span><\/strong><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">The gut-brain axis is a bidirectional communication network that links the gut and central nervous systems through a long vagus nerve. This network is\u00a0 anatomical and extends to include endocrine, humoral, metabolic, and\u00a0 immune communication routes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">So, how do short-chain fatty acids secreted by the gut microbes help the\u00a0 connection through prebiotics? <\/span><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">Short-chain fatty acids (SCFAs) are organic\u00a0<\/span><span style=\"font-weight: 400;\">acids with a carbon chain of less than six\u00a0<\/span><span style=\"font-weight: 400;\">carbons. The most represented SCFAs are\u00a0<\/span><span style=\"font-weight: 400;\">acetate (C2), propionate (C3), and butyrate (C4).\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">Acetate contributes to approximately 60% of the total SCFAs, while\u00a0 propionate and butyrate comprise 20%.\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\"><strong>So, what are the benefits of short-chain fatty acids in the gut?\u00a0<\/strong> <\/span><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">They are the primary source of nutrition\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">for the cells in your colon and may play\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">an essential role in health and disease.\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">These acids could reduce the risk of inflammatory diseases, type 2 diabetes,\u00a0 obesity, heart disease, and other conditions. However, it&#8217;s important to note\u00a0 that excessive consumption of prebiotics can lead to bloating, gas, and\u00a0 other digestive discomforts in some individuals.\u00a0<\/span><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">High-fiber foods are good for your health. However, as mentioned before,\u00a0 too much fibre too quickly can promote intestinal gas, abdominal bloating,\u00a0 and cramping. Increase fibre in your diet gradually over a few weeks. This\u00a0 allows the natural bacteria in your digestive system to adjust to the change. A growing body of evidence suggests that\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">SCFAs regulate immunity and suppress\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">or promote inflammatory responses in the\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">gut and other organs.\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Now, let us talk about the Health Benefits of Prebiotics. The advantages of\u00a0 incorporating prebiotics into your diet are vast:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">They regulate bowel movements and can improve digestive health. Prebiotics stimulate the production of neurotransmitters that influence mood\u00a0 and cognitive functions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">They enhance the body\u2019s ability to absorb essential minerals like calcium and\u00a0 phosphorus, improving bone density.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Prebiotics may lower the risk of heart disease, reduce inflammation, and even\u00a0 protect against colon cancer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Sources of Prebiotics You can find prebiotics in a variety of foods, including:<\/span><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">In Sri Lanka, Lasia spinosa is known as Kohala (<\/span><span style=\"font-weight: 400;\">\u0dd9\u0d9a\u0dcf\u0dc4\u0dd2\u0dbd<\/span><span style=\"font-weight: 400;\">) and the leaves and\u00a0 rhizomes of the plant are used in Sri Lankan cuisine.\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">Leaf extract of Lasia spinosa has shown\u00a0<\/span><span style=\"font-weight: 400;\">significant anthelminthic efficacy against\u00a0\u00a0<\/span><span style=\"font-weight: 400;\">the adult stages and migrating larvae of\u00a0<\/span><span style=\"font-weight: 400;\">Trichinella spiralis.\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Yams in Kohila are a great source of fibre, potassium, manganese, copper,\u00a0 and antioxidants. They are linked to various health benefits and may boost\u00a0 brain health, reduce inflammation, and improve blood sugar control. They&#8217;re\u00a0 versatile, easy to prepare, and a great vegetable in sweet and savoury\u00a0 dishes. Due to the high quantity of fibre, overeating can cause stomach\u00a0 cramps.\u00a0<\/span><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\"><span style=\"font-weight: 400;\">Garlic and Onions: Onions are an ingredient in many popular dishes. The\u00a0 great news is they contain prebiotics, specifically\u00a0<\/span><span style=\"font-weight: 400;\">inulin and fructooligosaccharides,\u00a0<\/span><span style=\"font-weight: 400;\">which the human body cannot digest.\u00a0<\/span><\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Instead, they stay in the bowel and help the good bacteria thrive, supporting\u00a0 a healthy digestion and gut microbiome.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Bananas, Especially unripe ones, are a great source of prebiotics and also\u00a0 provide potassium.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Whole Grains: Like barley and oats, they contain beta-glucan, a prebiotic\u00a0 linked to improved cholesterol levels and heart health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">A diet full of vegetables is a great way to pack your meals with fibre. From\u00a0 carrots to broccoli and legumes, keep reading to find out which vegetables\u00a0 to pick if you want to increase your fibre intake.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Sri Lankans who eat rice and curry daily have high-fiber vegetables such as\u00a0 snake gourd, bandakkas, brinjals, and mallums.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">The Dietary Guidelines for Americans recommend a daily fibre intake of\u00a0 around 25 grams (g) for adult women and 35 g for adult men. Unfortunately,\u00a0 most people don\u2019t get anywhere near enough fibre from the food they eat.\u00a0 Also, drink plenty of water. Fibre works best when it absorbs water, making\u00a0 stool soft and bulky.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Now, let\u2019s check the difference between Prebiotics vs. Probiotics. It\u2019s essential to distinguish between prebiotics and probiotics. Probiotics are live bacteria\u00a0 found in certain foods and supplements, while prebiotics are the food that\u00a0 feeds those bacteria.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">In conclusion, prebiotics are vital to a healthy diet, fostering a robust digestive\u00a0 system and offering many health benefits. By understanding and utilising the\u00a0 power of prebiotics, we can take significant steps towards optimal health\u00a0 and well-being.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Thank you for joining us on this journey through the fascinating world of\u00a0 prebiotics. Remember, a happy gut means a happy you!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400; font-size: 16px; color: #000000;\">Goodbye for now until we meet again. Cheers<\/span><\/p>\n<p><strong><span style=\"color: #800000;\">Website: <a style=\"color: #800000;\" href=\"https:\/\/doctorharold.com\/\" target=\"_blank\" rel=\"noopener\">www.Doctorharold.com<\/a><\/span><\/strong><\/p>\n<p><span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/websitedesigns.com.au\/elankanew\/elanka-newsletter-sign-up\/\" target=\"_blank\" rel=\"noopener\"><strong><span style=\"font-size: 18px;\">Click here to receive your free copy of the eLanka Newsletter twice a week delivered directly\u00a0to\u00a0your\u00a0inbox!<\/span><\/strong><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;What are prebiotics, and why is it important to know?&#8221; &#8211; By Dr. Harold Gunatillake Prebiotics are non-digestible parts of food\u00a0 labelled carbohydrates that act as fibre.\u00a0 Unchanged, they go to the colon, where\u00a0 microorganisms of the intestinal microbiota\u00a0 use them. They become food for \u201cgood.\u201d\u00a0 intestinal bacteria and promote their growth, colonisation, and sustainability [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":135363,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20,1103],"tags":[39262,61106,61105,64794,13849,64790,64795,64792,64786,61114,63409,64793,64784,64791,64788,64787,64789,64785],"class_list":{"0":"post-135362","1":"post","2":"type-post","3":"status-publish","4":"format-aside","5":"has-post-thumbnail","7":"category-articles","8":"category-dr-harold-gunatillake","9":"tag-dietary-fiber","10":"tag-digestive-health","11":"tag-gut-health","12":"tag-gut-health-benefits","13":"tag-gut-microbiota","14":"tag-gut-brain-axis","15":"tag-healthy-gut-diet","16":"tag-high-fiber-foods","17":"tag-intestinal-microbiota","18":"tag-prebiotic-foods","19":"tag-prebiotics","20":"tag-prebiotics-and-gut-health","21":"tag-prebiotics-benefits","22":"tag-prebiotics-vs-probiotics","23":"tag-scfas","24":"tag-short-chain-fatty-acids","25":"tag-sources-of-prebiotics","26":"tag-what-are-prebiotics","27":"post_format-post-format-aside"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.7.1 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>&quot;What are prebiotics, and why is it important to know?&quot; 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