Scientists identify top food sources of prebiotics to support better digestion

Scientists identify top food sources of prebiotics to support better digestion

A new Italian study shows which everyday foods are full of prebiotics - and how much we actually eat - guide the foundations for better health and disease prevention through targeted nutrition.

In a study recently published in the journalNutrientsPresentThe researchers quantified the amount of prebiotics in different foods and estimated daily prebiotic intake in an Italian population.

What are prebiotics?

Prebiotics are non-digestible dietary components that promote the growth and activity of beneficial bacteria in the gastrointestinal (GI) system. Recently, the International Scientific Association of Probiotics and Prebiotics clarified the definition of prebiotics as substrates selectively fermented by gut microflora that confer health benefits to the host.

Some examples of prebiotics are lactulose, lactosucrose, oligofructose and insulin. Fructo-oligosaccharides (FOSS) and galacto-oligosaccharides (Goss), which promote the growth ofBifidobacteriaAndlactobacilli,are also widely used as prebiotics for their role in maintaining normobiosis in the GI tract and improving the integrity of the intestinal wall.

Prebiotic supplementation has been shown to increase mineral absorption, reduce inflammation, support metabolism, and reduce the risk of colorectal, laryngeal, and gastric cancers. Despite these observations, few epidemiological studies have examined the effects of prebiotics on various health outcomes due to a lack of publicly available data on the prebiotic content in foods.

Study design

In the current study, researchers created a comprehensive and analytically consistent database of the prebiotic content of 35 foods, including fruits and nuts, legumes and soy-based foods, and grain products.

Within these food products, the number of three types of foss, including kestose, nystose, and 1 F-β-fructofuranosylnynstoose, as well as raffinose and stachyose content, both of which were measured GOST with high performance (HPAE-PADR) (HPAE-PADR) (HPAE-PADR) (HPAE-PADR). HPAE-PAD is a highly sensitive analytical method that allows low quantification limits ranging from two µg to 50 mg per 100 grams, depending on the type of food.

Daily intake of prebiotics was also determined in a cohort of 100 healthy individuals from a case-control study of colorectal cancer conducted in Italy between 2017 and 2019. These estimates were based on dietary information collected from study participants through a validated food frequency questionnaire.

An overview of prebiotic content in foods

Foss was mostly abundant in grain products, with wheat bran containing the highest amounts of kestose and nystose, while whole-knife rye flour showed higher levels of 1F-β-fructofuranosylnystose.

Among fruits and nuts, kestose was present in steamed chestnuts and raspberries, while nystosis was detected in blueberries. Furthermore, 1F-β-fructofuranosylnyntose was undetectable in all fruits and nuts analyzed. GOSS have been detected in steamed chestnuts, raisins and dried walnuts.

Although kestose was present in roasted soybeans, no other legumes had detectable FOSS levels. In contrast, goss were most common in legumes, particularly dried soy products. Raffinose was the most abundant GOS detected in roasted soybeans, while stachyose was present in dried textured vegetable proteins.

All grain products analyzed had detectable levels of raffinose, with wheat bran containing the highest amount and amaranth grains containing the lowest amount. Stachyose was present in amaranth grains, hulled millet grains, oat flour, quinoa grains and wheat bran.

Dietary intake of prebiotics

The mean daily intake of foss and goss was 0.236 and 0.371 grams, respectively. Overall, wheat bran, raspberries, chestnuts, walnuts, raisins, soy milk and soy yogurt were 3.9% kestose, 1.2% nystose, 0% of 1F-β-fructofuranosylnystoose, 15.5% of raffinose and 8.3% of Stachyose total intake intake from.

Conclusions

Both wheat bran and whole-knife rye cereals, as well as root vegetables, were identified as the richest sources of prebiotic foss. In comparison, legumes, particularly dried soy products, had the highest gutters.

Gut dysbiosis refers to a disruption of the gut microbiota that is associated with cardiovascular disease, intestinal inflammatory disorders, and digestive tract cancer. Foods rich in prebiotics have been shown to reduce the risk of these diseases, highlighting the potential health benefits that can be conferred after regular consumption of prebiotic-enriched foods.

The study results will be compiled for epidemiological studies in Italy and included in the food composition database to facilitate future research on the effects of prebiotic intake on various health outcomes. These data, combined with additional studies clarifying this relationship, may inform dietary guidelines and public health interventions.

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