Prebiotics are the non-digestible dietary fibers that are essential to gut health. But you may experience certain unpleasant side effects of prebiotics. Here’s what you need to know about the possible side effects of prebiotics.
In recent years, the fad of consuming probiotics has surged into the mainstream as a possible way to promote gut health and other digestive functions.
What is Prebiotics?
Prebiotics are simply fibers (carbs) that the “friendly” bacteria in the gut eat. Our body is home to millions of bacteria. Here are a few important functions that these small organisms in your system control.
1. They support healthy digestion and maintain the whole digestive system.
2. They also affect colon production thereby increasing gastrointestinal health.
3. They produce fatty acids required for carrying out metabolic processes.
4. They aid in weight management and soothe inflammation.
5. They protect against harmful bacteria and fungi.
How does prebiotics work?
Prebiotics let the friendly bacteria produce compounds like short-chain fatty acids that are taken into your bloodstream. They are the major nutrient source of the colon (large intestine) cells. They support strong gut health, reduce inflammation, and keep viruses, bacteria, and other harmful substances at bay.
People always confuse prebiotics with probiotics. However, they both work wonders for your gut health. But understanding the way in which they both work is very important.
Prebiotics vs Probiotics
While prebiotics is non-digestible compounds that feed the beneficial bacteria in the gut. Probiotics are live bacteria or gut microorganisms. The major difference lies in the way they act.
Prebiotics improve the balance of these bacteria. Consider them as foods for probiotics. Probiotics live in synergy or collaboration that ferment them, break them and use them for different functions. So without prebiotics, probiotics can not live. Eating both can promise the safe and sound existence of healthy bacteria in your gut.
Is it good to take Prebiotics every day?
Prebiotics are fairly safe to consume without any serious consequences. Those withIBS ( Irritable Bowel Syndrome), impaired immune system, and gastrointestinal conditions may experience some trouble. They should ask a doctor first.
However, a person may encounter these possible side effects.
Side effects of Prebiotics
1. Gas
The most common side effects of prebiotics are gas. They increase bacteria activity in the gut which can cause more gas production. Gas is produced when the digestive system does not break and absorb the food completely.
2. Bloating
Bloating occurs in the abdominal area when it is filled with gas. The increased prebiotic activity builds in more gas than usual.
3. Constipation
Prebiotics leads to healthy bowel movements. But if a person is not having enough waterand fiber in their food, then it is a sign of constipation.
4. Nausea
Too much intake or “high dose” of prebiotics can result in instability in the intestine. This may lead to nausea and abdominal pain.
Prebiotic foods that you should eat
1. Apples
The saying that “an apple a day keeps the doctor away” stands true. Eating an apple daily can promote healthy gut bacteria build up and cure other related problems. They are excellent antioxidants that also regulate metabolism and boost heart health and cholesterol.
2. Oats
Oats are a staple breakfast in every other household. Dietitians suggest a bowl daily for those losing weight. They are loaded with minerals and fibers. They are linked with easy bowel movements and controlling appetite.
3. Garlic
Garlic is a flavorsome herb that offers various prebiotic benefits. It also has anti-inflammatory and antioxidant properties. It fights disease causing bacteria from thriving inside.
4. Onions
Onions are well-known for digestion. Similar to garlic, onions too fight disease spreading bacteria. They also help with fat breakdown fast and boost the immune system. To gain the maximum benefits, try consuming onions raw.
