What are Prebiotics?
Prebiotics are food compounds that cannot be broken down by human intestinal enzymes and pass through the upper part of the gastrointestinal tract undigested. As they pass through the colon, they are fermented by friendly gut bacteria to produce short chain fatty acids (SCFAs) such as butyrate, propionate and acetate, it is these acids which are known to be essential for human health.
prebiotics are non digestible fibres,
prebiotics are fermented by intestinal microbiota to produce short chain fatty acids,
prebiotics improve the host’s health,
The following are some examples of prebiotic foods:
artichokes
garlic
leeks
onions
wheat
rye
barley
asparagus
chicory root
banana (under ripe)
apples
dandelion greens
oats
cocoa
flaxseeds
human milk
peas
lentils
chickpeas
raw honey
berries
carrots
The Microbiome
The human body is densely populated by commensal and symbiotic microorganisms, such as bacteria, viruses, and fungi. The genome of these microorganisms and their ecosystems constitute a microbiome. Different microbiomes exist in different parts of the body such as the gut, skin, vagina and oral microbiomes. Not only are the types and abundance of microorganisms different within the body, but they also differ in different individuals.
These microorganisms are absolutely essential for a range of physiological functions including; maintaining integrity of the gut mucosal barrier, resisting growth of pathogens and regulating host immune responses. Diet and other environmental factors can influence a microbiome. Prebiotics feed and grow the beneficial bacteria or microbiota in your microbiome and generate SCFAs.
Short Chain Fatty Acids (SCFAs)
SCFAs are the main energy source of colonocytes, the epithelial cells of the colon, making them essential for:
intestinal function and gastrointestinal health,
gastrointestinal inflammation and intestinal permeability,
absorption of minerals and vitamins,
regulation of lipid and glucose metabolism
reducing the risk of colon cancer development.
reducing the risk of infections and allergies
SCFAs can be sourced from prebiotic foods or from taking supplements and are an important part of any gut healing protocol.
Dysbiosis
Dysbiosis occurs when the balance of organisms in the microbiome becomes disrupted. A number of factors, including genetics, diet, modern lifestyles and environmental toxins can disturb normal homeostasis, towards dysbiosis and a more inflammatory environment. Dysbiosis can be categorised into three different types which can occur simultaneously:
(1) loss of beneficial organisms,
(2) excessive growth of potentially harmful organisms and
(3) loss of overall microbial diversity.
Recent landmark studies have highlighted that such alterations in the gut microbiome can influence disease outcomes in various autoimmune disorders. The microbiome is starting to be understood as having a vital role in influencing autoimmunity.
The Microbiome and Autoimmunity
Autoimmune diseases result from an individual’s immune system attacking self-tissues. The ability of the microbiome to regulate the immune response has been demonstrated in numerous studies. Quite often you hear the saying '70% of your immune system exists in your gut'. If imbalance or dysbiosis exists in the microbiome, this may trigger a chronic inflammatory immune response in your gut locally and progress to the rest of your body. If this chronic inflammatory response remains unresolved, it may lead to Autoimmunity.
Inflammatory bowel diseases such as Crohn's disease and Ulcerative colitis are examples of how alteration of the gut microbiome could induce disease. Numerous studies have shown that both diseases are associated with a reduced complexity of commensal microbiota and dysbiosis.
How can Prebiotics help manage Autoimmunity?
Gut health is proving to be essential in managing Autoimmune diseases. A strong intestinal barrier, a balanced microbiome, a healthy mucosal layer and low inflammation in the GI tract are all pre-requisites to managing Autoimmunity.
Eating fruits and vegetables with prebiotic fibres daily will ensure that you are doing everything you can to support your microbiome. Prebiotics feed your good bacteria, strengthen your intestinal and mucosal barriers with SCFAs and reduce chronic inflammation, taking you a step closer to managing your Autoimmunity.
References:
Comments