The Power of Prebiotics for Gut Health
Explore the power of prebiotics for gut health. Improve your digestion and support a healthy microbiome with these natural dietary supplements. The indigestible, soluble fibers that make up prebiotics are comparable to those that may be found in non-Sabja seeds.
Difference between prebiotics and probiotics
Probiotics are the good bacteria themselves, while prebiotics (fibre) are the foods that feed and help the growth of good bacteria. Both are important for gut health, but they work together to keep the gut bacteria balanced and healthy.
Benefits of Prebiotics
Prebiotics provide a variety of advantages for gut health by enhancing the growth of beneficial bacteria, aiding digestion, strengthening immunity, decreasing inflammation, and promoting overall well-being. Acting as a source of energy for probiotics, they play a crucial role in supporting a balanced gut environment, which is vital for promoting efficient digestion and well-being. Moreover, prebiotics could offer advantages for weight management, blood sugar regulation, and heart health.
Natural sources of prebiotics (Fiber)
Here are a few natural sources of prebiotics commonly found in India:
Onions are a versatile ingredient that can add flavor to a wide variety of dishes. Garlic Green bananas, particularly bananas, chicory root, asparagus, Jerusalem artichokes, also known as sunchokes. Dandelion greens, barley, and oats are excellent sources of whole grains. Flaxseeds Whole grain bran By including these foods in your diet, you can promote gut health by supplying prebiotic fibers that feed the good bacteria in your gut.
Types Of Fibre
Soluble Fibre
Soluble fibre is the ultimate champion when it comes to enhancing satiety, balancing blood sugar and lipid levels, and supporting beneficial bacteria! Maximise the benefits of your diet with chia seeds, apples, sweet potatoes, flax seeds, legumes, and oats.
Non-Soluble Fibre
Maintain a healthy digestive system by incorporating insoluble fibre into your diet! This is the key to regulating bowel movements and promoting a healthy gut. Make sure to have wheat bran, green leafy vegetables, quinoa, and seeds in your pantry to maintain a healthy diet.
Three Unique Fibers to Explore
Resistant Maltodextrin (RMD)
This fiber completely alters the equation! In addition to promoting the growth of beneficial bacteria, it also helps balance blood sugar and lipid levels, and it makes you feel full while doing so. In addition to this, it improves the health of the gut barrier since it strengthens it.
Resistant maltodextrin is a type of soluble fiber that comes from starch sources like wheat, corn, or tapioca. Where regular maltodextrin, which is quickly broken down in the digestive system, resistant to maltodextrin, it is not digested in the small intestine, and behaves more like dietary fiber.
Health Benefits of Resistant Maltodextrin
- Improves Digestive Health : Resistant Maltodextrin’s Health Effects Enhance digestive health Acting as a prebiotic, it promotes the development of good gut flora and helps to support consistent bowel motions.
- controls Sugar level: Reducing the absorption of carbs helps to preserve steady blood sugar levels and stop abrupt increases.
- Aids in weight control: This fiber makes one feel fuller, which may cause one to consume fewer calories overall.
- Reduced Cholesterol By binding to bile acids, resistant maltodextrin helps lower LDL cholesterol.
- Improves gut microbiome: It helps good bacteria like Bifidobacteria and Lactobacilli flourish, therefore enhancing gut health.
Is It Safe?
Generally speaking, the FDA approves resistant maltodextrin as safe (GRAS.). For some people,
Nevertheless, too much eating could lead to bloating or minor stomach pain.
Inulin
You can improve the health of your stomach by consuming inulin. Although it helps to maintain steady levels of blood sugar and lipids, it also promotes the growth of beneficial bacteria, aids in the absorption of nutrients, and provides satiety.
Sources of Inulin
Many naturally occurring plants include a prebiotic fiber called inulin. It feeds helpful microorganisms in the digestive system, therefore enhancing gut health. Among the best natural sources of inulin are these:
- One of the main inulin sources, chicory root, is often used to create inulin pills.
- Jerusalem artichokes are high in inulin and help digestive health.
- Garlic is a good source of inulin that aids digestion and immunity.
- Raw and cooked onions both supply inulin, which helps intestinal bacteria flourish.
- Excellent inulin fiber sources that support digestive health are leeks.
- Asparagus has inulin, which aids in digestion and maintains intestinal equilibrium generally.
Fruits Rich in Inulin:
- Bananas—especially unripe ones—offer resistant starch and inulin, which help intestinal function.
- Apples include inulin together with other good fibers like pectin.
Additional Natural Resources:
High in inulin, dandelion root finds use in herbal teas. Wheat and barley are whole grains that naturally include minute inulin levels. Including these foods in your diet can help increase gut flora, improve digestion, and general health.
Partially Hydrolyzed Guar Gum
This fiber leaves your stomach feeling comfortable while yet having a significant impact. Bowel regularity is improved, the function of the gut barrier is supported, and blood sugar and lipid levels are regulated according to its effects.
Top Sources of Guar Gum (PHGG) Partially Hydrolysed
Partially Hydrolyzed Guar Gum (PHGG) is a fantastic choice if you want a mild, gut-friendly fibre. PHGG is easier to digest and ideal for enhancing gut health without aggravating bloating since it breaks down into smaller, soluble fiber molecules unlike ordinary guar gum.
The primary sources are:
Guar beans (cluster beans): Guar beans, a mostly produced legume in India and Pakistan, provide PHGG. Guar beans are naturally occurring, but PHGG is extracted from them using a specific technique that increases the digestibility of the fiber.
Fibre supplements
Usually contained in fiber pills, PHGG is not typically readily available from meals. These are:
Easy to add with water, smoothies, or coffee, powder form Capsules (for easy access)
Functional Foods and Drinks:
Some foods and beverages have PHGG added to increase their fiber count without changing flavor or texture. You could locate it in:
- Meal replacements made from shakes
- Nutrition bars with high fibre content
- Prebiotic drinks and other gut-friendly beverages
Medical Foods Products
Medical nutrition formulations for those with digestive problems like IBS or constipation include PHGG since it is proven to support digestion, control bowel motions, and boost gut bacteria.
How Should PHGG Be Included in Your Diet?
Stir PHGG powder into your morning tea, coffee, or smoothie. Search for PHGG-added beneficial foods.
PHGG is a simple approach to increase fiber consumption without upsetting the stomach too much.
Supplements
Nutrilite Pre and Probiotic: A Vegetarian Capsule
The Nutrilite Pre and Probiotic is a vegetarian capsule that offers 2 billion CFU of Bacillus coagulans and 100 mg of Prebiotic-FOS.
Mega Benefits of Nutrilite Pre & Probiotic:
- It is clinically demonstrated to improve bowel function, particularly pain related to IBS.
- It helps improve the symptoms of constipation.
- It enhances beneficial bacteria in the gut, promoting the growth of friendly bacteria.
- It aids in digestion.
- It supports immunity.
- It promotes the digestion of protein and carbs.
- It has shown anti-inflammatory properties in the gut.
Nutrilite Fibre
Elevate your fiber intake with Nutrilite Fiber—a blend of three natural soluble fibers: resistant maltodextrin, partially hydrolyzed guar gum, and inulin. Each serving contains 3.7 grams of soluble fiber to support your wellness journey.
Recommendation: To supercharge your day, take 1 scoop of Nutrilite Fiber 30 minutes before breakfast
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