In order to avoid confusion between probiotics and prebiotics, let us define each according to its function inside the body: Probiotics are foods that contain live, beneficial bacteria, that can be useful for your intestinal tract; and prebiotics keeps the beneficial bacteria healthy.

Prebiotics are foods that are non-digestible, helping good bacteria to grow in our digestive system. The more the “good” bacteria are fed with prebiotics, the more our body becomes healthier.

Prebiotics and its functions

Prebiotics are derived from oligosaccharides, which are carbohydrate fibers. These are not digested, so oligosaccharides stay inside the digestive tract and promote growth of beneficial bacteria. Legumes, fruits and whole grains contain oligosaccharides. Fructo-oligosaccharides can be supplemented or added to the diet. They are non-digestible, and are heat resistant so you can incorporate them into your everyday food choices. Consumption of a non-digestible food allows bio-cultures to grow in it because it is unaffected by the digestion process. This provides digestive health and this is known as the prebiotic effect.

The prebiotic effect occurs when there is an increase in the activity of healthy bacteria like bifidobacteria and lactobacilli in the human intestine. The effect is stimulated by consuming foods that contain prebiotics, which enhances metabolic activity and leads to the improvement of health. The most common form of prebiotic is the soluble dietary fiber inulin, which can be mostly found in many plants containing fructan – rich sources are vegetables like leek, garlic, asparagus, artichoke, onion and many more. However, demand for functional foods is on the rise so prebiotics are now added to daily food choices.  Prebiotics can be also found in the following foods: chicory root, raw oats, soybeans, Jerusalem artichokes, jicama, bananas, berries, garlic, flaxseed, tomatoes, greens, legumes, unrefined wheat and unrefined barley.

Prebiotics can also be considered a supplement because it feeds and encourages the growth of probiotic bacteria when there is a need to improve the gut flora. It can be taken on its own, or together with a probiotic supplement. Its most common type available in supplements is the fructooligosaccharides (FOS), galactooligosaccharides, and inulin.

Prebiotic and probiotic working together can also provide benefits such as:

• Stabilizing sugar blood levels
• Antimicrobial activity
• Anticarcinogenic activity
• Improving the immune system
• Helping lower triglyceride levels
• Help prevent diarrhea and constipation
• Ridding of harmful microorganisms in the gut
• Improve balance and mineral absorption

Studies on Prebiotic Potential of Cocoa Flavanols

A new study from Mars and the University of Reading suggests that the intestine may boost its beneficial bacteria population through flavanol compounds taken from cocoa.

Majority of the studies conducted regarding the possible health benefits of cocoa consumption have only revolved around the cardiovascular benefits of flavanols. This was said to be the first study to prove the effects of cocoa flavanols in a human’s gut bacteria, showing a possible prebiotic effect. The researchers said that this study suggests the possible benefits of prebiotics connected with the dietary inclusion of foods rich in flavanol.

The new study was sponsored by the company Mars, Inc. and led by Jeremy Spencer, PhD of the University of Reading. The study included 21 adults as test subjects. Each participant of the randomized and controlled intervention was asked to consume a beverage of 23 (low) or 494 (high) milligrams of cocoa flavanols each day. Four weeks of no intervention followed the four weeks of intervention so that the participants would be “washed out”, before another four weeks of further intervention.

Bifidobacterial and lactobacilli populations gut levels have significantly increased in this study, as a result of high phases of cocoa compared to low phased ones. Decrease in C-reactive protein (CRP) levels, which is linked to heart health, was observed due to the changes in lactobacilli population. Dr. Spencer and his colleagues said that the effects of cocoa flavanols to the increase in growth of lactobacillus spp. is notable because it is somehow associated with the production of beneficial effects in the gut which includes the prevention of the growth of pathogenic organisms.  Additionally, currently available prebiotics do not show changes in lactobacilli. They also added that positive effects in the large intestine is associated with the continuous growth of bifidobacteria because of its ability to promote synthesis of some vitamins, restrain growth of pathogens, and decrease concentration of plasma cholesterol.

Scientists from the Nestlѐ Research Center (NRC) Berlin-based Metanomics GmbH and BASF have reported that a change in a person’s metabolism and gut microflora has been observed through daily consumption of 40 grams of dark chocolate, however, they were not able to see as far as the effects of cocoa flavanols in showing prebiotic potential. Mars, Inc., who sponsored and funded the study, was said to have gained interest in cocoa 20 years ago when they were researching about the components of the chocolate.

Flavanol’s Health Benefits

Many research studies have proven the numerous health benefits that flavanol can bring to our body, including its disease fighting ability. A UC Davis nutritionist and an international team of scientists have provided evidence that foods rich in flavanol can improve the health of people with coronary artery disease. This study appeared in the July issue of the Journal of the American College of Cardiology. It is said to increase the number of certain blood cells that help repair walls of the blood vessels, making it easier for blood flow and reducing blood pressure. This gives idea that in the future, flavanol-rich foods like cocoa can be useful in preventing and even treating coronary artery disease, the world’s leading cause of death.

Another study by the American College of Cardiology said that flavanols reverse smoking-related damages to the blood vessels because it increases nitric oxide in smokers’ blood.

Researchers from the Hull York Medical School, led by Professor Steve Atkin, also conducted a study which revealed that consuming cocoa chocolate containing high amounts of polyphenols and flavanols help improve fatigue levels of people with Chronic Fatigue Syndrome. The results of their study can be found in the Nutrition Journal.

An Important Reminder

It is highly recommended that you do not consume chocolate bars from nearby grocery stores if you want to gain the full benefit that dark chocolate or cacao can give you. Traditional cocoa processing – which your generic grocery store-bought chocolate bar had undergone – can destroy cocoa flavanols. Plus, it is loaded with sugar.  I suggest that you take dark chocolate or raw cacao, which contains the most benefits, if you are craving for a fix of chocolate.

Sources
nutraingredients.com
sideroad.com
naturaltherapypages.com.au
universityofcalifornia.edu
nutrition.about.com
prebiotic.ca
ei-resource.org