You have probably heard about probiotics, but what about prebiotics? They are a hot topic in a world that is embracing nutrition and fitness more and more.
Prebiotics and Probiotics, though sound similar, have entirely different functions and play distinct roles. In saying that, our bodies need both pro- and prebiotics for optimal gut health. Did you know that a healthy gut can impact everything from your immune system to your digestive system and even your mental health?
As such, it is important that you understand the similarities and differences and their role in gut health.
Here’s everything you need to know about prebiotics and probiotics.
What is Probiotics?
Probiotics are foods containing live microorganisms, generally bacteria, that provide a wide range of health benefits. They help maintain (or improve) the good bacteria in your body by changing the pH of the gut.
Our body is a delicate balance of both good and bad bacteria. This ecosystem of bacteria, otherwise called the microbiome, plays a crucial role in overall health. They also help regulate your digestive system and support immune response and brain and heart health.
Probiotics occur naturally in a variety of foods, most commonly fermented foods. The beneficial bacteria thrive on the fibre and sugar present in fermented foods.
Yoghurt with live cultures of beneficial bacteria is a great source of probiotics. Other sources of probiotics include:
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Kombucha
- Pickles
- Tempeh
- Cheese such as Swiss cheese, parmesan, cheddar and gouda
Keep in mind that processes such as pasteurisation and canning kill the beneficial bacteria. Look for “live active cultures” on the food label. In the same line, avoid excessive heating as it can kill bacteria.
In addition, probiotics are also available as supplements in the form of capsules, powders or drinks. However, sticking with naturally occurring foods is safer since supplements lack proven health benefits.
What is Prebiotics?
Prebiotics refer to the insoluble fibre present in foods. Though not digestible by the human body, they serve as food for the bacteria in your gut. This insoluble fibre allows the bacteria to thrive and flourish, maintaining the balance of the gut microbiome.
The microorganisms in your gut metabolise and ferment the fibre and survive on it. This process is highly beneficial and not just for the bacteria. The byproducts of the fermentation process create different short-chain fatty acids called butyrate, depending on the prebiotic.
These short-chain fatty acids have several health benefits, from providing energy to the colon cells to help mucus production and increase immunity.
Prebiotics are found in a variety of foods, including fruits, vegetables, and whole grains. Common sources of prebiotics include:
- Bananas
- Berries
- Oats
- Lentils
- Legumes, beans and peas
- Apples
- Chickpeas
- Leeks
- Artichokes
- Soybeans
- Dandelion greens
- Garlic
- Starchy vegetables like potatoes, sweet potatoes and corn
Keep in mind that different prebiotics feed different microorganisms. So, ensure you include a wide range of prebiotics in your diet.
Benefits of Pre- and Probiotics
Both prebiotics and probiotics have an active role in maintaining a healthy gut microbiome. Probiotics are the live bacteria that occupy the gut, while prebiotics are the high-fibre foods that fuel the microorganisms. Collectively, they are crucial for your overall health.
They have a variety of health benefits including:
- Aid in regular bowel movement.
- Help maintain a healthy vaginal flora.
- Improve mental health and help reduce symptoms of depression and anxiety.
- Help promote a strong gut barrier.
- Boost your body's immune system response and help fight off infections.
- Help manage skin conditions like eczema.
- Help manage obesity by stimulating the body to secrete hormones that aid in suppressing the appetite.
- Create essential nutrients such as vitamin K and short-chain fatty acids, crucial for colon health.
- Furthermore, certain strains of bacteria help reduce discomfort and improve the quality of life for those with Irritable Bowel Syndrome.
What to Consider Before Taking Prebiotics and Probiotics?
Not every gut microbiome is the same. Much like your fingerprint, your gut microbiome is also unique for every person. Every person has a different bacterial footprint. The gut microbiome develops from the early stages of life. As such, it is influenced by various factors, including diet, environment and lifestyle.
Since the gut microbiome is different for everyone, what works for one person may not work for another.
That being said, it is safe to consult with a healthcare provider before making significant diet changes or if you face any digestive issues. They can help make necessary changes based on your lifestyle and diet.
Who Should Not Take Pre- or Probiotics?
Generally speaking, it is ideal to incorporate foods rich in probiotics and probiotics into your diet. However, if you suffer from SIBO (Small Intestinal Bacterial Overgrowth), you should not consume prebiotics or probiotics since they may worsen your symptoms. The overgrowth of bacteria in the small intestine can be aggravated by adding more bacteria (probiotics) or feeding existing bacteria (prebiotics).
The same goes for those with IBS (Irritable Bowel Syndrome). They should be cautious with prebiotics and probiotics. They may irritate their bowels, aggravating the symptoms. However, according to recent studies, some strains of bacteria can help improve IBS symptoms.
Food Sources vs Supplements
Your diet is not the only source of pre- and probiotics. They also come in the form of supplements containing live strains of bacteria. They can be in the form of pills, capsules, drinks or powders.
While they are relatively easy to find, are they worth your money? In most cases, they are not worth it.
For a supplement to work, it should have the right strains of bacteria. However, factors such as storage, type of strain, and product quality affect absorption and health benefits.
Another point of concern is the effectiveness of the product. Many supplements are neither as efficient as they advertise nor have proof of efficacy. They also do not tolerate the stomach acid.
In saying that, unless you require specific strains of bacteria, there is no need for a supplement for a healthy person. Those with IBS, gut imbalances, or skin conditions like eczema may benefit from supplements. However, it is recommended that you visit a healthcare professional for help choosing a supplement best suited for your symptoms.
For a generally healthy individual, remember prebiotics and probiotics are present in various foods.
Wrapping Up
Prebiotics and probiotics are essential for a healthy gut microbiome and provide a wide array of health benefits, both physical and mental. Although they have different roles, they work together in tandem for better efficiency.
Probiotics constitute beneficial bacteria and other microorganisms in the gut, while prebiotics are high-fibre foods that fuel the bacteria.
Both prebiotics and probiotics are present in a wide variety of foods in our everyday diet. Fermented foods are a great example of probiotics, while fruits, vegetables, and whole grains are rich in prebiotics. Consuming plenty of both prebiotic and probiotic foods helps maintain the delicate balance of bacteria in your gut.
Apart from food sources, they also come in the form of supplements. However, the efficacy of the supplements and whether it’s worth the money you pay for them is still under question.