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Which Prebiotics are Best & When to Take them (for optimal results)

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Which Prebiotics are Best & When to Take them (for optimal results) – Thomas DeLauer

Prebiotic fibers are the non-digestible part of foods (bananas, artichoke, chicory root) – prebiotic fiber goes through the small intestine undigested and is fermented when it reaches the large colon

Are live beneficial bacteria that are naturally created by the process of fermentation in foods like yogurt, sauerkraut, kimchi, etc.

Prebiotic vs Probiotic Metaphor – You can add seeds (the probiotic bacteria) while the prebiotic fiber is the water and fertilizer that helps the seeds to grow and flourish

Prebiotics vs Probiotics

Prebiotics are helpful in increasing the helpful bacteria already in the gut – prebiotic fiber is not as fragile as probiotic bacteria because it is not affected by heat, stomach acid, or time

Probiotic bacteria in supplements are only effective if they are alive – they can be killed by heat, stomach acid, or simply die with time

Traveling & Gut Bacteria

Some species rise to the fore during daylight hours and recede into the background at night, while others show the opposite pattern

These cycles are a lot like our circadian rhythms – over a 24 hour period, the levels of many molecules in our body rise and fall in predictable fashion

These rhythms affect everything from our body temperature to our brain activity to how well we respond to medicine, but these clocks tick by themselves

Our microbiome clock is not the same – the microbes aren’t waxing and waning of their own accord as their world is completely dark

If circadian disruptions make us eat at weird times of the day, our microbes would react accordingly

Inulin

Inulin is a type of fiber found in plants that is made up of the simple sugar fructose – it’s a type of soluble fiber found in a variety of plants

Cynarin, a natural compound found in artichoke, stimulates bile production – this helps accelerate gut movement and also support fat digestion and vitamin absorption

This is important to gut bacteria as bile salts and bacteria have intricate relationships – the composition of the intestinal pool of bile salts is shaped by bacterial metabolism

In turn, bile salts play a role in intestinal homeostasis by controlling the size and the composition of the intestinal microbiota

As a consequence, alteration of the microbiome–bile salt homeostasis can play a role in hepatic and gastrointestinal pathological conditions

Intestinal bacteria use bile salts as environmental signals and in certain cases as nutrients and electron acceptors

Also called acacia gum or gum arabic, acacia fiber is made from the sap of the Acacia senegal tree, a small, shrub-like species native to Africa

https://www.ncbi.nlm.nih.gov/pubmed/18466655

References

1) Kailasapathy K and Chin J. (n.d.). Survival and therapeutic potential of probiotic organisms with reference to Lactobacillus acidophilus and Bifidobacterium spp. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10651933

2) EMM, Q. (n.d.). Prebiotics and Probiotics in Digestive Health. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/30267869

3) Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622781/

4) Asparagus: Health Benefits, Risks (Stinky Pee) & Nutrition Facts. (5, February). Retrieved from https://www.livescience.com/45295-asparagus-health.html

5) inulin selfhacked – Google Search. (n.d.). Retrieved from https://selfhacked.com/blog/health-benefits-inulin/

6) Enzymedica. (2017, September 12). Managing Your Microbiome While Traveling. Retrieved from https://enzymedica.com/blogs/naturaldigestivehealth/managing-your-microbiome-while-traveling

7) Youmans BP , et al. (n.d.). Characterization of the human gut microbiome during travelers’ diarrhea. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25695334

8) https://www.cell.com/cell/fulltext/S0092-8674(14)01236-7?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0092867414012367%3Fshowall%3Dtrue

9) Calame W , et al. (n.d.). Gum arabic establishes prebiotic functionality in healthy human volunteers in a dose-dependent manner. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18466655

10) Interactions between Bacteria and Bile Salts in the Gastrointestinal and Hepatobiliary Tracts. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5632352/

11) Calame W , et al. (n.d.). Gum arabic establishes prebiotic functionality in healthy human volunteers in a dose-dependent manner. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/18466655

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