Prebiotics are the nondigestible foods that stimulate the growth of healthy bacteria in the colon. Prebiotics increase the number and activity of bifidobacteria and lactic acid bacteria. These two groups of bacteria have beneficial effects, including improving digestion and strengthening the immune system. They can be found in a variety of high-fiber foods like dates and supplements, making them easy to incorporate into your daily diet. Dates, as characteristic with many prebiotic foods, help keep bowel habits regular, in addition to being full of vitamins and antioxidants. Consult a physician before starting any dietary or herbal supplement regimen.
Prebiotics
Prebiotics, also known as fermentable fiber, are nutrients that are nondigestable. They are used as a source of energy by valuable bacteria that exist, naturally, in the intestines. Prebiotics are found in an assortment of high-fiber foods, such as artichokes, berries and bananas. They are also present in grains like barley, flax and whole wheat. Dietary supplements and processed foods such as yogurt, drink mixes and meal-replacement bars also have prebiotics added to them. It is important to read all food labels and claims, in addition to reviewing manufacturer's websites, to assist in identifying products that have prebiotics. Not all products with naturally occurring prebiotics are labeled. Prebiotics supplements also come in powder form and can be added to foods and beverages. They are also available in capsules or tablets. In some instances, prebiotics can cause gas.
Function
By acting as a food source in the colon, prebiotics can increase the formation of healthy bacteria and eradicate the unhealthy kind within the gastrointestinal tract. Prebiotics may play a role in relieving antibiotic-associated diarrhea. They can improve gastroenteritis, normalize bowl movements and help alleviate colitis. Prebiotics can also reduce episodes of irritable bowel syndrome and assist the body with calcium and magnesium absorption. They may also help to enhance immune function as well as bone health.
Dates
Dates contain 100 g of vitamin A and are known to have antioxidant properties. The consumption of natural fruits, rich in vitamin A, are believed to assist in protection from lung and oral cavity cancers. Dates are also a source of iron at approximately 11 percent of the daily recommended intake. Potassium, an important component of cell and body fluids that maintain blood pressure and can possibly protect against stroke and coronary heart disease, is also found in dates. Calcium, sulfur, phosphorous, manganese, copper and magnesium are additional nutrients in dates. A 1 1/2-ounce portion of dates has about 140 calories and 3 g of fiber. The major antioxidants in dates are beta-carotene, lutein and zeaxanthin. These antioxidants defend cells from free-radical damage. Dates also have tannins, which have anti-inflammatory capabilities. Tannins can obstruct iron absorption.
Benefits
Because dates are easily digestible, they provide energy efficiently. The nicotinic content in dates makes them a natural, temporary remedy for intestinal disturbances. As with many prebiotic foods, regular consumption of dates has been found to assist in the growth of pathological organisms and spur the growth of friendly bacteria in the intestines. Being a laxative food, dates have been found beneficial for constipation. Talk to your physician before starting a regimen of highly prebiotic foods.
References
- Mayo Clinic: What are Prebiotics? How are They Different From Probiotics, and What Health Benefits Do They Offer?; Katherine Zeratsky, R.D., L.D.
- Wall Street Journal; Feeding the Bacteria in Your Gut; Laura Johannes; March 31, 2009
- "British Journal of Nutrition"; Prebiotic Effects: Metabolic and Health Benefits; M. Roberfroid, et al.; August 2010
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