Prebiotics & Probiotics
The intestinal digestive system is an amazing and complex design that works efficiently to get the most out of the food we eat, delivering crucial nutrients to the body while at the same time protecting the body from toxins. But it is also clear that this complex system can be greatly affected by the foods that we give it to work with. We can help the process or we can hinder it, depending on what we eat and drink. This is why we love black gram so much, because whatever way we turn, we’re discovering new ways that this ancient legume may benefit our lives. But, does it play any role in the topic of probiotics and prebiotics? Let’s talk about two very important elements that are needed for good digestion: prebiotics and probiotics. What’s so important about them? How do they work together? And, how does black gram fit into the picture?
What Are Probiotics?
The gut is full of life! …at least, a healthy gut is. Did you know that there can be approximately 100 trillion microbes in the gut, and as many as 5,000 different species? These colonies of beneficial bacteria play a crucial role in metabolizing energy, keeping harmful bacteria in check, and producing neurotransmitters, enzymes, and certain vitamins. Some circumstances can damage or disrupt the gut flora, such as a poor diet, certain food emulsifiers, antibiotic treatments, and other prescription drugs. While it is important to try and avoid the things that may damage our beneficial gut bacteria, it is equally important to continually introduce these living organisms, or probiotics, into our system. We can find probiotics in various places, and they make their way into our system through environmental factors, such as gardening in the soil (this has become less of a source of diverse microbiome due to modern culture distancing itself from many traditional practices), or through our diet. Newborn babies who are born naturally and are breastfed receive microbiome from their mother. Children who grow up around furry pets may also develop a more diverse array of gut flora, potentially even helping to reduce the occurrence of common allergies. As far as diet goes, many popular foods and drinks contain probiotics, among which are yogurt, sauerkraut, kimchi, kombucha, and kefir. Nearly every culture in the world has historically made some sort of fermented food to preserve produce and sustain the population.
What Are Prebiotics?
Now that we have a good understanding of what probiotics are, let’s talk about prebiotics! As we mentioned above, diet has a profound impact on gut health. Not only can diet affect the amount of microbiome entering the gut, but it also determines whether or not the probiotic colonies thrive and multiply or dwindle and die. The foods that help the gut flora thrive are called prebiotic. So, you’re probably wondering what type of a diet contains prebiotics, and the most simple answer is that high-fiber foods are likely to provide you with plenty of prebiotics. A more complex answer is that prebiotics are found in foods containing specific types of fiber such as resistant starches, oligosaccharides, inulin, and pectin. Here are some examples of each type of fiber and foods that they are found in: Resistant starches — bananas (not too ripe), legumes, whole grains, rice, and even potatoes. Oligosaccharides — onions, garlic, kale, cabbage, broccoli, nectarines, watermelon, cantaloupes, pears, blueberries, raspberries, figs, bananas, wheat, rye, and all legumes. Inulin — wheat, rye, onions, legumes, and garlic. Pectin — apples, carrots, and especially citrus fruits.
How Do Probiotics and Prebiotics Work Together?
Prebiotics are not digested by the human body in the same way that other nutrients are; but while they are indigestible to us, they are very useful to the microbiome that live in our intestines. The gut flora not only uses the fiber as a scaffold to grow on, but it also ferments the prebiotic substance after it has attached to it and then begins to feed off of it. The prebiotic fiber still performs all of its other important functions that support our health, but the bonus feature is that it may help to proliferate the gut microbiome on its way through. The way prebiotics and probiotics work together is called the synbiotic relationship.
How Does Black Gram Fit In?
Okay, now we get to black gram. Does our favorite legume fit into this scenario? We believe it does! We have talked a lot in the past about how black gram is an excellent source of fiber (a 100 g serving has 48% of the recommended daily amount!), and as a legume, black gram contains more than one of the special fibers mentioned above. Research suggests that it contains notable amounts of resistant starch, oligosaccharides, and inulin. Among its many other potential health benefits, black gram appears to be prebiotic in nature, and may be a great choice for supporting microbial gut health. Yet another reason that it has held such a sacred place in Ayurvedic medicine of ancient India and into modern times as well. If you have any other questions or comments about black gram and how it may support our gut health, feel free to get in touch with us; we’d love to hear from you! You can also check out some of the other articles on our site — there’s lots to discover about this amazing legume, and we’re sure you’ll be as impressed with it as we are.
Blackgram.com does not offer personal health or medical advice. Neither black gram nor any of the statements herein have been evaluated by the Food and Drug Administration. The information provided on Blackgram.com is general in nature and informational only. Nothing on this site is intended as advice and should not be considered a substitute in any way for professional medical advice to diagnose, treat, cure, or prevent any disease. You should consult your healthcare provider before starting any nutrition, diet, exercise, fitness, medical, or wellness program.
