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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Research on breast milk shows that it's another example of a natural prebiotic food. The indigestible carbohydrates, called oligosaccharides, stimulate the growth of beneficial bacteria and help the infant's immune system get on the right track, possibly decreasing the risk of infection caused by harmful bacteria. At the same time, this immune system support may also reduce the risk of allergies and auto-immune diseases later in life.

Prebiotic-enriched foods
As new scientific studies reveal the advantages of prebiotics, food companies are quickly adding them to packaged foods. Just stroll down the supermarket aisle and you'll see baked goods and breads, as well as milk and yogurt, with added ingredients like inulin and other indigestible carbohydrates. The added inulin, which is often sourced from chicory, has benefits beyond your tummy. It's also linked to increased absorption of key minerals such as calcium, reduced blood cholesterol readings and better blood sugar levels.

Eating prebiotic-rich foods also adds to your total fibre quota -- and most Canadian women fall short of the recommended 25 grams a day (for women under 50). But simply eating a banana (two grams of fibre), a half cup of cooked spinach (three grams) and two slices of prebiotic bread (four grams each) will put you more than halfway to the recommended daily intake of fibre -- and a healthier gut.

Foiling flatulence
Many women have sworn off several prebiotic-rich foods, such as onions and beans, because they can cause flatulence. When there's fermentation going on, like when we eat indigestible sugars, there's a not-so-pleasant result: gas. So many people, unaware of the health perks, simply avoid the foods that are naturally packed with prebiotics. Rather than losing out on these healthy gut boosters, try gas management strategies.

First, as with other dietary changes that involve boosting fibre-rich selections, make the modifications gradually; otherwise, the increased gas produced may cause abdominal cramps and other unwelcome side-effects. Second, drink more fluids to help your body adjust to the higher fibre counts.

Homemakers.com has 10 high fibre recipes to help get you on track to a healthier diet.