The digestion process begins in the mouth and continues to the stomach. In the stomach, food is broken down by gastric acid which kills most bacteria. Food then travels to the small intestines where the liver, gallbladder and pancreas secrete digestive enzymes that also aid in breaking down food and killing bacteria. Nutrients are absorbed through the intestinal walls and transported in the body. Waste products, including foods and cells, are expelled through the colon.
Fiber
Fiber is indigestible, which maintains gut motility and decreases the time that toxins can be in contact with the intestines. Evidence reported by the American Dietetic Association suggests that the reduced exposure time may lower the risks for large bowel cancer. According to the Dietary Reference Intakes, the recommended goal for fiber intake is 19 to 38 g per day depending on age and sex. Fiber can be found in whole grain breads and cereals, fruits, vegetables and legumes.
Prebiotics
Prebiotics are food ingredients that stimulate growth and activity of healthy colon bacteria and provide a benefit to the host. Prebiotics have been associated with enhancing mineral absorption, altering intestinal microflora and improving bone structure. Sources include barley, oats, bananas, Jerusalem artichokes and tomatoes. There is no recommended daily intake for prebiotics at this time.
Probiotics
Probiotics are live microorganisms which may provide health benefits such as treating irritable bowel syndrome, reducing the length of an infection or helping to alleviate diarrhea. Probiotics are similar to the good bacteria found in the intestines and compete with bad bacteria to keep the intestinal immune system healthy. Yogurt with live or active cultures, kefir, miso and tempeh contain probiotics. There is no recommended daily intake for probiotics at this time.
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