It seems the beautiful people in Hollywood are finally catching on to the concept of inner beauty. Beauty nutritionist and nutricosmetics formulator Paula Simpson recently talked to Access Hollywood about stars and their beauty secrets, and guess what? Pop icons like Kim Kardashian and Lady Gaga go nuts over nutrient-rich “beauty drinks” loaded with essential fatty acids, antioxidant plant compounds, and… prebiotics and probiotics!
Just what are Prebiotics?
While we hear a lot these days about probiotics (the friendly bacteria in the gut that support optimal digestion and immune health†), we don’t often hear too much about prebiotics—but the two go hand in hand. That’s because prebiotics are non-digestible food ingredients that promote the growth of probiotics in the gut.† They are essentially food for your beneficial gut bacteria and are often found in the form of soluble fibers, such as FOS (fructooligosaccharides) and acacia fiber.
If you think about it, soluble fibers escape digestion, arriving in the colon (large intestine) largely intact. Then, good bacteria use the soluble fibers like food. A fermentation process occurs, yielding beneficial compounds such as the short-chain fatty acid butyrate, which fuels intestinal lining cells, and lactic acid, which lowers the colon pH to a healthy level.† When found together, prebiotics and probiotics form what’s called a “synbiotic” relationship—pretty much a win-win for your gut!
Cleansing Greens for Inner Balance
And what would a beauty drink be without cleansing greens for good digestion and detox? Says Simpson, “Greens or ‘cleansing’ foods supercharge the body and support the eliminative organs such as the digestive system to support optimal nutrient absorption and remove byproducts or toxins before they can be absorbed into the bloodstream (and get to the skin). Spinach, kale, dandelion greens or concentrated greens, such as wheatgrass, barley grass, spirulina are great to add to smoothies for a detox beauty boost.”
By now many of you have heard about the remarkable health benefits of probiotics. In fact, the good-for-you bacteria seem to be making headlines everywhere these days—especially as we head into another cold and flu season. And as awareness increases about just how good probiotics are for optimal digestion and immunity, there’s another “p” word you might be wondering about: prebiotics.
In technical terms, prebiotics are often defined as “non-digestible food ingredients” that promote the growth of healthy bacteria in the digestive tract. So what does that mean? Quite simply, prebiotics are a food source for probiotics. So as they travel through the digestive system, they nourish all those good bacteria along the way and help them grow and multiply. The result? More good bacteria in the gut, which means better digestion and a stronger natural defense system.
So where do prebiotics come from? Well, mostly from soluble fiber sources such as oats, legumes, flax and almonds—and that’s where the “non-digestible” part comes into play. Dietary fiber—including both soluble fiber and insoluble fiber—really just refers to the parts of plant foods that our bodies are unable to digest and absorb, which is why it’s sometimes called “roughage”. Because prebiotics are not digested, they remain in the digestive tract where they can do their job of feeding their probiotic partners.
In addition to obtaining prebiotics through the diet, nowadays many probiotic supplements will actually include prebiotics to help you get the benefit of this dynamic duo (i.e. probiotics and prebiotics). For example, you may see something called FOS on the label. Short for fructooligosaccharide, FOS is extracted from soluble fiber foods such as chicory root and will help to feed and stimulate the growth of beneficial probiotic bacteria such as Bifidobacteria and Lactobacilli.
So there you have it! Two powerful “p” words that can go a long way toward better digestion and a stronger natural immune system—talk about a winning combination!
Prebiotic Food Sources:
- Chicory Root
- Whole Grains