Food and Inflammation: Role of Prebiotics, Probiotics, Vitamins, and Minerals

For watching the video version of this article, click on the video below.

Prebiotics and probiotics

Vitamin D

Vitamin E

Zinc

How are prebiotics and probiotics beneficial in reducing inflammation?

What are prebiotics?

Prebiotics belong to the group of food ingredients called dietary fibers. Dietary fibers are food ingredients that are not digested in the gastrointestinal tract and pass off in the stools undigested. Dietary fibers are usually complex carbohydrates like oligosaccharides and polysaccharides. Prebiotics are a subclass of dietary fibers. Prebiotics, apart from having properties of dietary fiber, can additionally be fermented and used as a food source by good bacteria in the gut like Lactobacilli and Bifidobacteria. In this way, prebiotics exert their beneficial role on health by stimulating the growth of good bacteria in the gut. Some foods like whole grain wheat, whole grain corn, oats, soybeans, garlic, onions, leeks, asparagus, artichokes, chicory, and banana have prebiotic effects. Psyllium (also known as ispaghula) also has prebiotic effects and is available as a husk or powder supplement.

What are probiotics?

Probiotics are preparations of live bacteria like Lactobacilli and/or Bifidobacteria, or yeasts like Saccharomyces boulardii. Probiotics are naturally present in foods like kefir and yogurt. Probiotics are also available as supplements.

Prebiotics and probiotics can reduce inflammation

Many studies have shown that prebiotics help to reduce body inflammation (Ma et al., 2008, Liese et al., 2009, and many more). Probiotics can also help to reduce inflammation (Custodero et al., 2018). Probiotics, like prebiotics, also have a stimulatory effect on the immune system and can help in delaying and reducing the severity of immunosenescence (Moro-Garcia et al., 2013, and many more).

For the detailed explanation on how prebiotics and probiotics can reduce inflammation, please watch the video at the beginning of this article.

The between disbalance of gut bacteria (dysbiosis) and chronic diseases

Evidence is out there suggesting that a disbalance of gut bacteria (or dysbiosis), where the bad bacteria outnumber the good bacteria, may also play a role in triggering several autoimmune conditions like diabetes mellitus, celiac disease, inflammatory bowel disease like Crohn’s disease and ulcerative colitis, and rheumatoid arthritis (Belkaid et al., 2014, de Sousa et al., 2014, and Dunne et al., 2014). A disbalance of gut bacteria has also been linked to frailty (van Tongeren et al., 2005), obesity (Furet et al., 2010), colorectal cancer (Chen et al., 2012), allergy (Abrahamsson et al., 2012), irritable bowel syndrome (Carroll et al., 2012), non-alcoholic fatty liver disease or NAFLD (Henao-Mejia et al., 2012), cardiovascular disorders (Karlsson et al., 2012), and Alzheimer’s disease (Porter et al., 2000).

Is vitamin D useful in decreasing inflammation?

There are some large observational studies, which have shown beneficial effects of Vitamin D in reducing inflammation (De Vita et al., 2014 and Laird et al., 2014). Besides, some studies have shown that the relationship between Vitamin D and inflammation is U-shaped (Amer et al., 2012 and Mellenthin et al., 2014). This means that correction of Vitamin D levels below a certain threshold reduces inflammation but very high levels of Vitamin D can also cause inflammation. However, some studies have failed to replicate the idea that Vitamin D is anti-inflammatory and more research is needed in this area.

Is vitamin E helpful in lowering inflammation?

Vitamin E also probably has anti-inflammatory properties as shown in two studies (Shwab et al., 2015 and Wu et al., 2006). This is probably because Vitamin E is an anti-oxidant, and it may reduce the inflammation caused by oxidative stress. However, as very few studies have been conducted on vitamin E, more studies would be required to prove the anti-inflammatory role of vitamin E. Food sources containing high levels of vitamin E are vegetable oils (especially wheat germ oil) and nuts.

Is zinc beneficial in reducing inflammation?

Zinc is a microelement necessary for many functions of the body. A moderate amount of zinc added to the diet may increase the lifespan of older people, which suggests that zinc may contribute to reducing inflammation, and the resultant accelerated aging. (Mocchegiani et al., 2006). Oysters are particularly rich in zinc. Other sources of zinc include seafood like crab and lobsters, red meat and poultry, dairy, beans, whole grains, nuts, and seeds (especially pumpkin).

Other nutrients, which can reduce body inflammation, are plant bioactive compounds, naturally occurring in food sources like fruits and vegetables. To read a detailed article on plant bio-active compounds, click here.

Other simple interventions to reduce body inflammation are calorie restriction, and reduced intake of saturated fats and high glycemic index carbohydrates. To read a detailed article on this topic, click here.

Summary

Prebiotics and Probiotics:

Prebiotics belong to the group of food ingredients called dietary fibers. Prebiotics are a subclass of dietary fibers. Apart from having regular properties of dietary fibers, they can additionally be fermented, and used as a food source by good bacteria in the gut like Lactobacilli and Bifidobacteria. In this way, prebiotics exert their beneficial role on health by stimulating the growth of good bacteria in the gut. Some foods like whole grain wheat, whole grain corn, oats, soybeans, garlic, onions, leeks, asparagus, artichokes, chicory, and banana have prebiotic effects. Psyllium (also known as ispaghula) also has prebiotic effects, and is available as a husk or powder supplement.

Probiotics are preparations of live bacteria like Lactobacilli and/or Bifidobacteria, or yeasts like Saccharomyces boulardii. Probiotics are naturally present in foods like kefir and yoghurt. Probiotics are also available as supplements.

Many studies have shown that prebiotics help to reduce body inflammation. Probiotics can also help to reduce inflammation. Probiotics, like prebiotics, also have a stimulatory effect on the immune system, and can help in delaying and reducing the severity of immunosenescence.

Disbalance of gut bacteria (or dysbiosis) may also play a role in triggering a number of autoimmune conditions like diabetes mellitus, celiac disease, inflammatory bowel disease like Crohn’s disease and ulcerative colitis, and rheumatoid arthritis. A disbalance of gut bacteria has also been linked to frailty, obesity, colorectal cancer, allergy, irritable bowel syndrome, non-alcoholic fatty liver disease or NAFLD, cardiovascular disorders, and Alzheimer’s disease.

Vitamins and minerals:

The role of Vitamin D and E in reducing inflammation is controversial. However, evidence is stronger for Vitamin D than Vitamin E.

Zinc is a microelement necessary for many functions of the body. A moderate amount of zinc added to the diet may increase the lifespan of older people, which suggests that zinc may contribute to reducing inflammation, and the resultant accelerated aging. Oysters are particularly rich in zinc. Other sources of zinc include seafood like crab and lobsters, red meat and poultry, dairy, beans, whole grains, nuts and seeds (especially pumpkin).

If you found the information in this article useful and would like to receive updates on health-related articles in the future, consider subscribing by providing your e-mail.

References:

Attributions for images used in this post/video:

Disclaimer:

The information on this website is strictly for educational purposes only. This information is not a substitute for professional medical advice, diagnosis, and treatment. Always consult a qualified medical professional for any advice regarding a medical condition. Do not disregard any professional medical advice or delay in seeking medical help because of any content on this website. Although every effort is made to provide the latest, accurate, and comprehensive information in this content, the author does not take any liability for any damage arising from any use of this content. The content is provided as-is and without any warranties.