Previously we looked at the benefits of probiotics, friendly bacteria, now we turn our attention to their food source, prebiotics. 

You would think that any food or nutrient that wasn’t digested by the body would have no role in a healthy digestive system. Wrong! It is only recently that attention has focused on specific nutrients called prebiotics, foods which are not digested by humans but act as a food source for the growth of healthy bacteria in our intestines.  The most important prebiotics are resistant starch and in particular, fructooligosaccharides (FOS). FOS are naturally occuring carbohydrates that promote the growth of probiotic Acidophillus and Bifidus bacteria (see probiotics).

What are natural sources of FOS?

FOS are available in a wide variety of plants including:

·          Leeks, onion, garlic

·          Jerusalem artichoke, chicory root

·          Barley, rye, oats

·          Honey

It is worth including these foods in your diet on a regular basis. FOS are also available as a nutritional supplement and the food industry is jumping on the band wagon by adding FOS to yoghurt. As more research becomes available you will begin to see products on the supermarket shelves that are both prebiotic and probiotic.

Benefits of FOS

Stimulates the growth of beneficial bacteria, especially Bifidus and Faecium and increases their adhesion to the wall of the intestines increasing their numbers

Helps carry moisture through the digestive system, keeping waste matter soft and bulky therefore promoting healthy bowel movements.

Growth of the beneficial bacteria encourages the production of short chain fatty acids, lowering pH, inhibiting unhealthy bacteria like E.coli and detoxifying carcinogens in the diet.

Helps to lower blood sugar and cholesterol levels by reducing absorption of carbohydrates and fats into the blood stream.

Nourishes the cells in the intestinal wall (gut mucosa) which is important for digestive well-being and the prevention of some bowel diseases.

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Constipation

Prebiotics and probiotics are therefore not only beneficial for preventing bacterial disease in children but also for improving the health of adults particularly the elderly when constipation becomes a greater concern. Common causes of constipation are lack of exercise, low fluid and fibre intake, processed and refined diets and overuse of medications such as diuretics, antacids, and analgesics. The build up of faecal matter in long term constipation can result in distention of the bowel. In mind-body medicine constipation manifests itself in mental and emotional blockages which also need to be cleared. 

Dietary changes are the starting point for a healthier bowel. In addition to incorporating FOS and probiotics in the form of live yoghurt,  try the following tips:

• Increase fluid intake to2.5 litres per day.
• Avoid all tea and coffee.
• Check for food sensitivities.
• Exercise regularly: try Pilates classes, belly dancing, water aerobics as a change from your normal    routine. Yoga, exercise and breathing with the abdomen help to internally massage the colon. 

Increase foods in the diet which treat constipation: Foods which lubricate the intestines are spinach, banana, sesame seed oil/tahini, honey, oats, flaxseed, pear, prune, papya, peach, apple, apricot, walnut, pine nut, almond, soy products, carrot, cauliflower, beetroot, seaweed, sweet potato, in general most fruits and vegetables.

Laxatives do not treat the cause of constipation and even natural ones can be gastro-intestinal irritants. A combination of dietary changes plus fibres such as psyllium and linseed and other herbs can loosen the build up of faecal material.

Improving digestion is the cornerstone of good health. When we are in good health, we get rid of wastes and toxins through regular daily, or twice daily bowel movements. We eliminate the build up of unhealthy microorganisms and internal toxins and provide a strong and intact intestinal barrier to prevent the leaking of undigested food fragments into the blood stream.

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