Why is a plant-based diet good for the intestinal flora?
With the start of a new year, many take the opportunity to set new health goals for 2019. These often include the desire to eat better.
However, in a world where many fad diets are publicized, it is sometimes difficult to sort things out and be sure of making good food choices. One thing is certain, there is no mistake in choosing to include more plant foods in your diet. Health Canada’s new Food Guide has just made this shift.
Plants, in addition to offering impressive vitamin content, provide fiber that promotes the health and development of intestinal flora. Certain fibers are considered prebiotics and have the power to positively influence the intestinal flora.
What is a prebiotic?
In order to fully understand the role of the prebiotic, let’s first review what a probiotic is.
It is a bacteria that provides beneficial effects to our body and our health. Probiotics are an integral part of the intestinal flora and coexist with many other intestinal microorganisms. Probiotics are credited with many health benefits, including boosting immunity, improving digestion, preventing skin disorders, and providing mental stability.
Find out more about probiotics here!
These beneficial bacteria, however, need to feed on carbohydrate-rich compounds found in the diet. This is where prebiotics come into play.
Found in some foods and supplements, prebiotics are carbohydrates (sugars) that stimulate the fermentation of probiotic bacteria in the digestive system. This results in nourishing and supporting the intestinal flora. These prebiotic benefits are attributed to pectins, polyphenols, resistant starches and inulin. 1,2,3
Sources of prebiotics
As prebiotics come from plant foods, it is possible to obtain them through a healthy, diversified daily diet rich in fiber.
Several types of prebiotics have been identified and confer significant benefits to the intestinal flora.
Inulin is considered an important prebiotic fiber. It is found in abundance in:
- Asparagus;
- The Jerusalem artichoke ;
- Leeks and onions;
- Dandelion leaves;
- Okra; 4
Some fruits also have prebiotic effects due to the presence of pectin or resistant starch. This is the case for:
- Raspberries;
- Apples ;
- Bananas; 5
Finally, the scientific community believes that polyphenols have prebiotic properties. These phytochemicals are present in:
- Raw cocoa;
- The berries;
- Green tea;
- Legumes; 1
Whole grains, fermented dairy products and breast milk are also excellent sources of prebiotics. 3
According to health professionals, prebiotics should be part of the daily diet. These substances beneficial to the intestinal flora are present in several plant foods. This is why a diet rich in fruits, vegetables and whole grains provides a significant and diverse quantity of prebiotics to the intestinal flora and contributes to the maintenance of good health.
Combine prebiotics and probiotics
Prebiotics and probiotics provide an important pillar of gut health. Together they can produce a synergistic and symbiotic effect. Only when this harmony is achieved is the prebiotic effect born. Under the prebiotic effect, the number of good bacteria present in the intestine increases and this is due to the presence of prebiotics.
This is why it is necessary to consume not only prebiotics, but also probiotics. The greater the number of probiotics present, the more likely they are to take full advantage of the presence of prebiotics and thus create the synergistic effect.
To take full advantage of the benefits of probiotics, opt for products Bio-K+ whose scientific rigor ensures the quality and effectiveness of beneficial bacteria. Bio-K+ ready-to-drink probiotics offer vegan options and are available in several flavors. By combining Bio-K+ With a diet rich in plants, you will support the prebiotic effect and strengthen your health.
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About the author
Naturopaths from La Boite à Grains
Team of qualified and certified naturopaths (ND) in Gatineau in Outaouais.
Original article written by Véronique Cousineau, Naturopath
Sources
1 : Bio-K+. A plant-based diet to feed our probiotic bacteria. Desiree Nielson, RD August 1, 2018.
2: Staying healthy with nutrition. 21st century edition. Elson M. Haas, MD. Pages 272-273.
3 : Bio-K+. What is a prebiotic? Desiree Nielson, RD September 14, 2018
4: Healthline. 19 best prebiotic foods you should eat. Evidence-based. Arlene Semeco, MS, RD. June 8, 2016
5: Simpson, H L and B J Campbell. “Review article: dietary fiber-microbiota interactions” Alimentary pharmacology & therapeutics vol. 42.2 (2015): 158-79.