Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion, Fourth Edition (34 page)

Promote the growth of bifidobacteria and lactobacilli

Lower colon pH

Discourage growth of clostridia

Prevent constipation and diarrhea

Help keep blood sugar levels even

Useful for people with liver disease to lower ammonia levels

The most common prebiotics are FOS and inulin. They typically come from Jerusalem artichoke and chicory. FOS has been shown to lower serum triglyceride levels and insulin levels. FOS and inulin also protect against colon cancer and help normalize insulin levels. These fibers have been shown to increase levels of acidophilus and bifidobacteria. Dosages as low as 2.75 grams daily in adults will dramatically increase bifidobacteria. They have also been shown to be antagonistic to at least eight bacteria, including salmonella, listeria, campylobacter, shigella, and vibrio.

Because of their health-building qualities, inulin and FOS are being investigated worldwide as possible functional food additives, but they are naturally found
in our food already. On average, we consume about 2.5 grams per day of FOS alone. Honey is a good prebiotic food; in a recent test-tube study of prebiotics’ effect on bifidobacteria, honey worked as well as FOS, galactooligosaccharide (GOS), and inulin in promoting the bacteria’s production of lactic and acetic acid. Other foods with prebiotics include the following:

Asparagus

Bananas

Burdock root

Bran

Chicory

Chinese chives

Cottage cheese