Advisory

Prebiotics

Prebiotics are indigestible food components that promote the growth and activity of beneficial bacteria in our gut. They are a specific type of fiber that the human body does not digest itself, but serve as nourishment for so-called probiotic bacteria. These bacteria are crucial for maintaining healthy gut microflora, which significantly impacts an individual's overall health.

Specifically, prebiotics can enhance mineral absorption, support the immune system, reduce the risk of certain intestinal diseases, and may even aid in weight management. Prebiotics are found in many types of fruits, vegetables, and grains, such as leeks, garlic, onions, bananas, oats, or whole grain bread.

Hello,

I have a question regarding the nutrition of the microbiota after taking antibiotics. If I understand correctly, antibiotics eliminate almost all the bacteria inhabiting our gut, which in turn reduces our immune defense, making us more susceptible to diseases. What should we primarily focus on to restore this natural microflora? Is it necessary to use prebiotics in the form of dietary supplements, or are dietary prebiotics sufficient?

Thank you for your response.

Antibiotics do not completely destroy all microorganisms; today, most used are those that target specific groups, making them "safer" in this respect. However, the fact remains that their use is not beneficial for the diversity and stability of the gut probiotic microbiota. It is therefore advantageous to increase the intake of prebiotics and probiotics after a course of antibiotics, preferably through diet. Supplements have their place here, with prebiotics appearing to be more advantageous (or significant?). When choosing probiotics, select those that combine as many strains as possible.

Good day,
I would like to inquire about resistant starches, specifically the type that forms after cooking and then cooling rice/potatoes. If I wanted to increase the intake of these polysaccharides to boost my prebiotic intake, would it be advisable to let the potatoes and rice cool before consumption and then reheat them? If I don't want to eat the side dish cold...
Thank you for your response.

This type of resistant starch is not formed during cooking; it is already present in the food. Its structure becomes digestible by the human digestive tract when heated, but after cooling, it structurally changes back to an indigestible form, which acts as a prebiotic for gut microorganisms. If you want to use this form of retrograded starch as a prebiotic, it is necessary to consume the food either raw or after it has been cooked and then cooled down to be eaten cold.

Questions answered by

Mgr. Martin Jelinek
Lecturer and author of the educational system

Nutrition educator, lecturer, and author of the educational system and the ZOF learning application.

Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.

He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.

In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.

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