{"id":8571,"date":"2025-02-01T10:03:48","date_gmt":"2025-02-01T08:03:48","guid":{"rendered":"https:\/\/medilab.km.ua\/?p=8571"},"modified":"2026-04-20T18:54:40","modified_gmt":"2026-04-20T15:54:40","slug":"how-do-prebiotics-work-and-why-are-they-important-for-your-health","status":"publish","type":"post","link":"https:\/\/medilab.km.ua\/en\/how-do-prebiotics-work-and-why-are-they-important-for-your-health\/","title":{"rendered":"Prebiotics: What They Are, How They Work, and Why They&#039;re Important for Health"},"content":{"rendered":"<h2 data-start=\"73\" data-end=\"140\"><strong data-start=\"76\" data-end=\"138\">What are prebiotics and how are they different from probiotics?<\/strong><\/h2>\n<p data-start=\"142\" data-end=\"557\">A healthy gut is the foundation of overall well-being and the immune system. One of the key factors in its normal functioning is the microflora \u2013 billions of beneficial bacteria that help digestion, support immunity and regulate many biochemical processes. For their proper functioning, the body needs <strong data-start=\"456\" data-end=\"470\">prebiotics<\/strong> \u2013 special substances that promote the growth and activity of beneficial bacteria in the intestines.<\/p>\n<p data-start=\"559\" data-end=\"625\">Prebiotics are often confused with probiotics, but they are different concepts:<\/p>\n<ul data-start=\"626\" data-end=\"811\">\n<li data-start=\"626\" data-end=\"709\"><a href=\"https:\/\/medilab.km.ua\/en\/probiotics-their-importance-for-health-i-have-seen-and-the-rules-of-reception\/\"><strong data-start=\"628\" data-end=\"642\">Probiotics<\/strong> <\/a>\u2013 these are live beneficial bacteria that improve the intestinal microflora.<\/li>\n<li data-start=\"710\" data-end=\"811\"><strong data-start=\"712\" data-end=\"726\">Prebiotics<\/strong> \u2013 these are dietary fibers and organic compounds that are \u201cfood\u201d for probiotic bacteria.<\/li>\n<\/ul>\n<p data-start=\"813\" data-end=\"982\">So, probiotics and prebiotics work together: the former populate the intestines with beneficial bacteria, and the latter create a favorable environment for them to grow and reproduce.<\/p>\n<h2 data-start=\"984\" data-end=\"1027\"><strong data-start=\"987\" data-end=\"1025\">How prebiotics work in the body<\/strong><\/h2>\n<p data-start=\"1029\" data-end=\"1214\">Prebiotics are indigestible food components that reach the intestines unchanged and become a source of nutrition for beneficial bacteria. Once in the intestines, they contribute to:<\/p>\n<ul data-start=\"1215\" data-end=\"1716\">\n<li data-start=\"1215\" data-end=\"1296\"><strong data-start=\"1217\" data-end=\"1250\">Proliferation of beneficial bacteria<\/strong> \u2013 stimulate the growth of bifidobacteria and lactobacilli.<\/li>\n<li data-start=\"1297\" data-end=\"1379\"><strong data-start=\"1299\" data-end=\"1323\">Improve digestion<\/strong> \u2013 reduce bloating, normalize bowel movements.<\/li>\n<li data-start=\"1380\" data-end=\"1492\"><strong data-start=\"1382\" data-end=\"1405\">Strengthening immunity<\/strong> \u2013 maintain the balance of microflora, which protects the body from pathogenic microorganisms.<\/li>\n<li data-start=\"1493\" data-end=\"1593\"><strong data-start=\"1495\" data-end=\"1516\">Reducing inflammation<\/strong> \u2013 help reduce the risk of intestinal disorders and autoimmune diseases.<\/li>\n<li data-start=\"1594\" data-end=\"1716\"><strong data-start=\"1596\" data-end=\"1630\">Increases mineral absorption<\/strong> \u2013 improve the absorption of calcium, magnesium, iron and other important trace elements.<\/li>\n<\/ul>\n<h2 data-start=\"1718\" data-end=\"1751\"><strong data-start=\"1721\" data-end=\"1749\">Main types of prebiotics<\/strong><\/h2>\n<p data-start=\"1753\" data-end=\"1883\">Prebiotics are found in various foods and can be synthetically added to the diet as supplements. The main types are:<\/p>\n<div class=\"overflow-x-auto contain-inline-size\">\n<table data-start=\"1885\" data-end=\"2647\">\n<thead data-start=\"1885\" data-end=\"1950\">\n<tr data-start=\"1885\" data-end=\"1950\">\n<th data-start=\"1885\" data-end=\"1906\"><strong data-start=\"1887\" data-end=\"1905\">Prebiotic type<\/strong><\/th>\n<th data-start=\"1906\" data-end=\"1920\"><strong data-start=\"1908\" data-end=\"1919\">Sources<\/strong><\/th>\n<th data-start=\"1920\" data-end=\"1950\"><strong data-start=\"1922\" data-end=\"1946\">Health benefits<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"2006\" data-end=\"2647\">\n<tr data-start=\"2006\" data-end=\"2111\">\n<td><strong data-start=\"2008\" data-end=\"2018\">Inulin<\/strong><\/td>\n<td>Chicory, Jerusalem artichoke, onion, garlic<\/td>\n<td>Supports healthy microflora, improves digestion<\/td>\n<\/tr>\n<tr data-start=\"2112\" data-end=\"2247\">\n<td><strong data-start=\"2114\" data-end=\"2153\">Fructans (fructooligosaccharides, FOS)<\/strong><\/td>\n<td>Bananas, onions, asparagus, artichokes<\/td>\n<td>Promotes the growth of bifidobacteria, improves metabolism<\/td>\n<\/tr>\n<tr data-start=\"2248\" data-end=\"2374\">\n<td><strong data-start=\"2250\" data-end=\"2291\">Galactans (galacto-oligosaccharides, GOS)<\/strong><\/td>\n<td>Legumes, lentils, chickpeas<\/td>\n<td>Helps absorb calcium, supports immunity<\/td>\n<\/tr>\n<tr data-start=\"2375\" data-end=\"2488\">\n<td><strong data-start=\"2377\" data-end=\"2390\">Lactulose<\/strong><\/td>\n<td>Dairy products, special additives<\/td>\n<td>Regulates bowel movements, promotes the growth of probiotics<\/td>\n<\/tr>\n<tr data-start=\"2489\" data-end=\"2647\">\n<td><strong data-start=\"2491\" data-end=\"2516\">Resistant starch<\/strong><\/td>\n<td>Green bananas, whole grains, boiled and cooled potatoes<\/td>\n<td>Improves insulin sensitivity, reduces the risk of diabetes<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2 data-start=\"2649\" data-end=\"2700\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-8573\" src=\"https:\/\/medilab.km.ua\/wp-content\/themes\/woodmart\/images\/lazy.svg\" data-src=\"https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/03\/front-view-female-doctor-holding-papers-coronavirus-health-medic-virus-covid-nurse-hospital.jpg\" alt=\"Foods rich in prebiotics\" width=\"1200\" height=\"801\" srcset=\"\" data-srcset=\"https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/03\/front-view-female-doctor-holding-papers-coronavirus-health-medic-virus-covid-nurse-hospital.jpg 1200w, https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/03\/front-view-female-doctor-holding-papers-coronavirus-health-medic-virus-covid-nurse-hospital-150x100.jpg 150w, https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/03\/front-view-female-doctor-holding-papers-coronavirus-health-medic-virus-covid-nurse-hospital-600x401.jpg 600w, https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/03\/front-view-female-doctor-holding-papers-coronavirus-health-medic-virus-covid-nurse-hospital-300x200.jpg 300w, https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/03\/front-view-female-doctor-holding-papers-coronavirus-health-medic-virus-covid-nurse-hospital-1024x684.jpg 1024w, https:\/\/medilab.km.ua\/wp-content\/uploads\/2025\/03\/front-view-female-doctor-holding-papers-coronavirus-health-medic-virus-covid-nurse-hospital-768x513.jpg 768w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/h2>\n<h2 data-start=\"2649\" data-end=\"2700\"><strong data-start=\"2652\" data-end=\"2698\">Which foods contain the most prebiotics?<\/strong><\/h2>\n<p data-start=\"2702\" data-end=\"2802\">Adding prebiotics to your diet is easy \u2013 they are found in many common foods:<\/p>\n<ul data-start=\"2804\" data-end=\"3102\">\n<li data-start=\"2804\" data-end=\"2887\"><strong data-start=\"2806\" data-end=\"2830\">Vegetables and root vegetables<\/strong>: onion, garlic, asparagus, chicory, Jerusalem artichoke, cabbage.<\/li>\n<li data-start=\"2888\" data-end=\"2944\"><strong data-start=\"2890\" data-end=\"2909\">Fruits and berries<\/strong>: bananas, apples, berries, pomegranates.<\/li>\n<li data-start=\"2945\" data-end=\"2991\"><strong data-start=\"2947\" data-end=\"2957\">Legumes<\/strong>: lentils, chickpeas, beans, peas.<\/li>\n<li data-start=\"2992\" data-end=\"3055\"><strong data-start=\"2994\" data-end=\"3020\">Whole grain products<\/strong>: oatmeal, bran, rye bread.<\/li>\n<li data-start=\"3056\" data-end=\"3102\"><strong data-start=\"3058\" data-end=\"3079\">Nuts and seeds<\/strong>: almonds, flax, chia.<\/li>\n<\/ul>\n<p data-start=\"3104\" data-end=\"3216\">Regular consumption of these products helps maintain the balance of intestinal microflora and improve digestion.<\/p>\n<h2 data-start=\"3218\" data-end=\"3259\"><strong data-start=\"3221\" data-end=\"3257\">Health benefits of prebiotics<\/strong><\/h2>\n<p data-start=\"3261\" data-end=\"3352\">Prebiotics not only affect the intestines, but also your overall well-being. They have been proven to:<\/p>\n<ul data-start=\"3353\" data-end=\"3790\">\n<li data-start=\"3353\" data-end=\"3443\"><strong data-start=\"3355\" data-end=\"3383\">Maintain a healthy weight<\/strong> \u2013 help normalize appetite and improve metabolism.<\/li>\n<li data-start=\"3444\" data-end=\"3539\"><strong data-start=\"3446\" data-end=\"3495\">Helps control blood sugar levels<\/strong> \u2013 reduce the risk of developing type 2 diabetes.<\/li>\n<li data-start=\"3540\" data-end=\"3674\"><strong data-start=\"3542\" data-end=\"3588\">Positively affect the psycho-emotional state<\/strong> \u2013 the gut and brain are closely connected, and healthy microflora helps improve mood.<\/li>\n<li data-start=\"3675\" data-end=\"3790\"><strong data-start=\"3677\" data-end=\"3724\">Supports the cardiovascular system<\/strong> \u2013 lower cholesterol levels and improve blood vessel elasticity.<\/li>\n<\/ul>\n<h2 data-start=\"3792\" data-end=\"3833\"><strong data-start=\"3795\" data-end=\"3831\">How to take prebiotics correctly<\/strong><\/h2>\n<p data-start=\"3835\" data-end=\"3984\">Prebiotics can be obtained through food or as supplements. If you decide to add them to your diet, there are a few rules to follow:<\/p>\n<ol data-start=\"3985\" data-end=\"4461\">\n<li data-start=\"3985\" data-end=\"4091\"><strong data-start=\"3988\" data-end=\"4013\">Start with small doses<\/strong> \u2013 too many prebiotics can cause bloating and discomfort.<\/li>\n<li data-start=\"4092\" data-end=\"4211\"><strong data-start=\"4095\" data-end=\"4123\">Combine with probiotics<\/strong> \u2013 they work together, so a combined approach will help to achieve maximum effect.<\/li>\n<li data-start=\"4212\" data-end=\"4320\"><strong data-start=\"4215\" data-end=\"4239\">Drink enough water.<\/strong> \u2013 dietary fiber requires additional fluid for normal bowel function.<\/li>\n<li data-start=\"4321\" data-end=\"4461\"><strong data-start=\"4324\" data-end=\"4366\">Eat a varied diet.<\/strong> \u2013 you should not rely only on supplements, it is better to get prebiotics from natural products.<\/li>\n<\/ol>\n<p>Prebiotics are an indispensable component of a healthy diet, helping to maintain intestinal microflora, improve digestion and strengthen immunity. By adding foods rich in prebiotics to your diet, you can significantly improve the condition of the body and increase its resistance to diseases.<\/p>","protected":false},"excerpt":{"rendered":"<p>What are prebiotics and how are they different from probiotics? A healthy gut is the foundation of overall well-being and the immune system. One<\/p>","protected":false},"author":627,"featured_media":8572,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-8571","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/posts\/8571","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/users\/627"}],"replies":[{"embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/comments?post=8571"}],"version-history":[{"count":0,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/posts\/8571\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/media\/8572"}],"wp:attachment":[{"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/media?parent=8571"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/categories?post=8571"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medilab.km.ua\/en\/wp-json\/wp\/v2\/tags?post=8571"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}