Prebiotics are essentially carbohydrates that aren’t digested directly, but instead serve as food for the trillions of gut microbacteria. Prebiotics can be found in fiber-rich foods.
Together with probiotic foods, prebiotics work to support and nourish the beneficial bacteria in your gut microbiome.
Prebiotics actually remain in the intestinal tract for longer periods than probiotics, because they are not absorbed. Some scientific studies are now finding that prebiotics may in fact play a greater role in weight-loss than probiotics. Let’s take a look at how prebiotics can help with weight loss, and how exactly you can start including more of them in your daily diet.
Prebiotics for Managing Weight
Firstly, gut bacteria can aid in weight loss by actively assisting in the digestion process. It’s these microbacteria that determine how effectively your food is broken down and absorbed into the rest of the body.
Though it’s true that the exact relationship between gut bacteria and weight loss isn’t yet well understood, there are some studies suggesting that prebiotics are more associated with weight loss than probiotics. When it comes to effective weight loss, gut microbacteria do play an extremely important role, and foods that contain these healthy bacteria are known to improve overall health since they interact closely with hormonal balance and general mood.
There are two kinds of foods that can enhance the health and balance of the gut microbiome: prebiotics and probiotics. There is now considerable research supporting the idea that it’s both of these kinds of foods that support health and in particular, encourage weight loss.
Probiotics are healthy bacterial strains that work hard to counteract any negative bacterial populations in your gut, while prebiotics are essentially food for these good bacteria – by supplying this nutrition, you are creating the ideal environment for healthy bacteria to thrive and flourish.
Important research has shown that prebiotic fiber improves the ability of the intestinal wall to absorb fat, which is important if fat burning for energy is to take place. This study found that prebiotic fiber also hindered the bloodstream’s absorption of calories, naturally curbing weight gain. Finally, another research study reported in the journal Gastroenterology in 2017 explored the connections between body fat levels in obese children and the intake of prebiotic fiber – they found that prebiotics played a big role in reducing body fat.
There are plenty of prebiotic fiber-rich foods you can include in your everyday diet, such as onions, garlic, oats, leeks, asparagus, bananas and Jerusalem artichokes. A nutritionist can give you more detailed advice about how to get more prebiotics into your diet.
The Importance of Inulin
There are many different kinds of naturally occurring prebiotics that are beneficial for gut microbacteria. In addition, there are a few types of prebiotics that are not naturally found in the human body, but which nevertheless can have health benefits. An example of the latter type is called inulin.
Inulin can be found in a range of different fruits and vegetables. When included in the diet, the body creates a kind of carbohydrate that is beneficial for the gut environment. This carbohydrate is responsible for impairing the body’s ability to absorb the calories consumed, while simultaneously encouraging the production of insulin – encouraging a healthy weight.
Not only is inulin a great prebiotic, but it also shows some promise as a way to reduce the risk of diabetes. Because of these benefits, you may have even heard about the “inulin diet.”
There are so many benefits to including inulin in your daily diet; just a few simple changes can have profound benefits – one of which is a stabilized, healthy weight.
