Prebiotics - Balance and health of the intestinal flora : Your online pharmacy selection

What are prebiotics and how are they different from probiotics?

Prebiotics are non-digestible dietary fibers that serve as food for the good bacteria in our intestinal microbiota. Unlike probiotics, which are beneficial live bacteria, prebiotics promote their growth and activity, helping to improve the balance of the intestinal flora.

They play an essential role in digestive, immune and metabolic health, by enhancing the diversity of intestinal micro-organisms and promoting their proper functioning.

What are the digestive health benefits of prebiotics?

Prebiotics are particularly beneficial to the digestive system, as they :

• Stimulate the growth of good bacteria such as bifidobacteria and lactobacilli, essential for a balanced microbiota.
• Promote regular intestinal transit, helping to prevent constipation and diarrhoea.
• Reduce bloating and digestive discomfort, by improving intestinal fermentation.
• Protect the intestinal wall and prevent disorders such as irritable bowel syndrome.
• Limit the proliferation of pathogenic bacteria, reducing the risk of intestinal infections.

They are therefore recommended for maintaining healthy digestion and avoiding microbiota imbalances.

Which foods are naturally rich in prebiotics?

Prebiotics are found in many plant-based foods, including :

• Fiber-rich vegetables: garlic, onions, leeks, asparagus, artichokes, cabbage.
• Legumes: Lentils, chickpeas, kidney beans.
• Wholegrain cereals: Oats, rye, barley.
• Tubers: sweet potato, Jerusalem artichoke.
• Fruits rich in soluble fiber: Bananas, apples, berries, citrus fruit.
• Oilseeds and seeds: almonds, walnuts, flax and chia seeds.

Incorporating these foods into your daily diet helps nourish good bacteria and improve the balance of your microbiota.

Can prebiotics help boost the immune system?

Yes, the intestinal microbiota plays a key role in regulating the immune system, and prebiotics play an active part in its proper functioning.

• They stimulate the production of beneficial metabolites, such as short-chain fatty acids, which boost intestinal immunity.
• They modulate inflammation, reducing the excessive immune response involved in certain autoimmune diseases.
• They help fight infection, by limiting the proliferation of pathogens in the intestine.

Regular consumption of prebiotics thus contributes to greater resistance to disease and infection.

Do prebiotics have an effect on mental well-being and stress?

The link between thegut and the brain, known as the gut-brain axis, is increasingly being studied. Prebiotics influence the production of neurotransmitters such as serotonin, which play a key role in regulatingmood and stress.

• They promote better stress management by acting on the production of GABA, a relaxing neurotransmitter.
• They reduce anxiety and mood disorders, by modulating intestinal inflammation which can impact mental health.
• They improve sleep quality, by helping to balance sleep hormones such as melatonin.

So taking care of your microbiota with prebiotics can improve your mental and emotional health.

Can prebiotics help with weight management?

Yes, several studies show that prebiotics play a role in regulating weight and metabolism.

• They promote the sensation of satiety, by slowing down digestion and stimulating the production of appetite-regulating hormones such as leptin.
• They reduce fat storage, by modifying the composition of the microbiota to favor bacteria associated with faster metabolism.
• They improve insulin sensitivity, helping to better manage blood sugar levels and prevent type 2 diabetes.

A diet rich in prebiotics, combined with a healthy lifestyle, can be a natural support for stable weight and better metabolic health.

What's the difference between prebiotics and probiotics?

Prebiotics and probiotics are two complementary elements that work together to maintain a healthy intestinal microbiota:

• Prebiotics: These are non-digestible fibers that serve as food for the microbiota's beneficial bacteria.
• Probiotics: These are live micro-organisms which, once ingested, strengthen the intestinal flora.

To optimize intestinal health, we recommendcombining prebiotics and probiotics in the diet, for example by combining fermented vegetables (sauerkraut, kefir) with prebiotic fibers (garlic, onion, wholegrain cereals).

Do prebiotics have side effects?

Prebiotics are generally well tolerated, but excessive consumption can lead to some temporary side effects:

• Bloating and gas: Their fermentation in the intestine can lead to increased gas production, especially in the early stages.
• Digestive sensitivity: Some people suffering from irritable bowel syndrome (IBS) may be sensitive to certain prebiotic fibers such as FODMAPs.
• Adaptation required: It is advisable togradually introduce prebiotics into the diet to avoid digestive discomfort.

If persistent symptoms appear, it's best toadapt your diet according to your tolerance.

Why include prebiotics in your daily diet?

Prebiotics are indispensable allies for good digestion, a stronger immune system and better overall health.

• They nourish good bacteria, improving the balance of the intestinal microbiota.
• They promote smooth intestinal transit and prevent digestive disorders.
• They support weight and blood sugar management, reducing the risk of metabolic diseases.
• They act on the intestine-brain axis, helping to better manage stress and emotions.

By regularly consuming foods rich in prebiotics, it is possible to maintain intestinal and general well-being, without the need for dietary supplements.