Prebiotics: Good for your gut

A healthy gut is, of course, key to good digestion; however, mounting research suggests that it's also important in fighting disease. That's because the intestines are one of the body's first lines of defence against infection, where the immune system provides a barrier against the growth of potentially harmful bacteria. And it's why there is a buzz about the growing variety of food products on store shelves containing prebiotic ingredients.

What, exactly, are prebiotics and probiotics, and what's the difference?

Consuming probiotics means introducing "friendly," or health-promoting, bacteria -- found in certain foods or supplements, such as yogurt and fermented milk -- into our intestines that keep harmful bacteria in check.

Probiotics also help to break food down. Scientists are currently investigating the impact of several strains of these bacteria on ailments such as diarrhea, inflammatory bowel disease (IBD) and irritable bowel syndrome, particularly following the use of antibiotics, which can wipe out both harmful and friendly bacteria. Since having the runs is not uncommon after taking antibiotics, researchers are trying to determine if eating foods or taking supplements containing beneficial bacteria really puts the digestive system back in balance.

Besides offering potential immune-system-boosting effects, populating your gut with beneficial bacteria may also alleviate constipation and bloating -- a definite plus for women with assorted minor bowel problems.

Feed good bacteria
Prebiotics are foods for these bacteria; by consuming them you are stimulating and supporting good bacteria growth. Prebiotics are a type of carbohydrate, so check ingredient labels for smart-carbs such as fructo-oligosaccharides, resistant starches, inulin and gums.

These indigestible carbs are either naturally occurring or added to packaged foods in which bacteria ferment as you digest them. Go for fruits and vegetables, such as cranberries, bananas, artichokes, asparagus and assorted dark greens including spinach and chicory, for a prebiotic boost. Include plenty of choices from the allium family -- garlic, onions and leeks -- as well. Whole grains, such as whole wheat, oatmeal and barley, in addition to legumes, such as chickpeas, lentils and kidney, navy, white and black beans, are also top selections.

Click to continue for tips on how to find prebiotic-rich foods at the grocery store...

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