We often talk about probiotics, these good bacteria that populate our intestine. But more rarely prebiotics, specific fibers that serve as food for bacteria beneficial to our intestinal flora. In other words, without prebiotics, impossible for probiotics to develop. Result: an unbalanced flora, disturbed digestion, a drop in vitality … and sometimes much more. In a study published in the journal Nutrients, A team of Italian researchers has given himself a double mission: to identify precisely foods rich in prebiotics and assess how much we really consume it every day.
An advanced analysis of 35 foods
For this, the researchers have analyzed 35 current foods: fruits, cereals, nuts, legumes, soy-based products … Thanks to a cutting-edge method (HPAE-Pad chromatography), they measured the content of each food in FOS (fructo-oligosaccharides) and GOS (galacto-oligosaccharides), two types of prebiotics known to promote Bifidobacteria and lactobacilli. “”These components have a beneficial effect demonstrated on the integrity of the intestinal wall, metabolism, the absorption of minerals, and could even play a role in the prevention of certain digestive cancers “specify researchers.
What are the best foods to feed your microbiota?
On the cereal side, the wheat sound is the big winner, with very high levels of Fos, notably Kestose and Nystosis, two particularly fermentable fibers. The complete rye flour arrives just behind.
In the fruit and nut category, cooked chestnuts, raspberries and blueberries contain interesting amounts of prebiotics. The raisins and dried nuts bring more gos. Legumes (especially grilled or dried soy products) are also interesting sources. Note that refinosis, a GOS very present in soybeans, is particularly well metabolized by intestinal bacteria. “”Even small inputs have a positive impact on the intestinal flora “ recall the authors.
A blatant deficit in prebiotics on our plates
In the second part of the study, the researchers analyzed the food of 100 participants in a study on colorectal cancer conducted in Italy. Result ? The average daily supply was 0.6 gram per day (0.236 g of FOS + 0.371 g of GOS), almost 10 times less than current recommendations (around 5 to 10 g/day depending on the experts). “”These levels are clearly insufficient to induce significant metabolic or immune benefits “alert researchers. The solution is therefore all found: enriching your plate in these foods is the key for a more balanced intestinal flora and better health.