An essential ally of the microbiota, this dried fruit surpasses prunes or apricots thanks to a unique prebiotic action.
In your morning granola, your yogurts, your homemade pastries or as a topping on a mixed salad… Dried fruits are real concentrates of nutrients and precious health allies to disseminate in your daily recipes. And there is no shortage of choice: prunes, apricots, kiwis and even bananas. However, among this large family, one fruit in particular stands out for its exceptional benefits for the body, helping to regulate the complex ecosystem of our stomach.
This dried fruit is “a good source of antioxidants, particularly polyphenols, which help protect the body against oxidative damage and inflammation”explains Camila Martin, dietitian-nutritionist with USA Today. Clearly, these molecules play an essential protective role, helping to prevent premature cellular aging while providing a natural and sustainable source of energy for active days.
The dietitian is of course talking about raisins. According to a study, its prebiotic action is “considerable in promoting the colonization and proliferation of beneficial bacteria in the human large intestine”. Researchers have notably observed a significant increase in bifidobacteria and lactobacilli, these precious allies of our immunity. Very rich in fiber, raisins “add bulk to stools”and contain sorbitol which “helps draw water into the intestines, making it easier to pass stools”continues Camila Martin.
This fruit also hides tartaric acid which, combined with fiber, effectively reduces transit time. A second study also suggests that consuming just 84 grams of raisins (i.e. 2 handfuls or 5 heaped tablespoons) per day is enough to regulate the digestive system and increase the weight of stools, two key factors for a healthy colon.
Even more impressive, the researchers point out that “Fecal biliary activity, a potential indicator of colon cancer risk, showed a significant decrease” among the participants. It is a real deep cleansing that takes place, limiting the contact of toxins with the intestinal wall. By modifying the concentration of certain secondary bile acids (such as lithocholic and deoxycholic acids), raisins could therefore “potentially reduce the risk of colon cancer”.
To take full advantage of these virtues, be careful not to overdo them: excessive consumption of raisins can lead to an excessive intake of calories and natural sugars. Camila Martin therefore advises sticking to “about a quarter of a cup”. In the general population, this represents around 40 to 50 grams, the equivalent of a small handful. It can also be combined with certain fruits such as kiwi, whose regular consumption contributes to gastrointestinal comfort. Finally, the expert suggests paying attention to the quality of the products purchased, when choosing “raisins without added sugars or preservatives like sulphites, to which some people may be sensitive”.
