Probiotics and Prebiotics: Their importance in our gut health

Does your daily diet contain probiotics and prebiotics?

Nutrition today has evolved in ways that once might have been unthinkable. With the advent of medicine and bio-sciences, we come across similar sounding terms which actually have completely different functions and effects. Such two terms that you must have heard a lot on your trip to the nutritionist would be probiotics and prebiotics.

Now, how are they different? We will answer this question as you read below, plus help you gauge which one is right for you.

In a nutshell, probiotics are good bacteria that are present in your gut, while prebiotics are food for these beneficial bacteria. They both promote the growth and maintenance of healthy bacterial and microbial colonies, which help in digestion and leave your gut feeling great.

Difference between Probiotics and Prebiotics?

We established that both of them help the gut, but how are they different, let's find out.

Probiotics

They are living bacterial and microbial strains that further increase the population of the healthy bacteria in your gut. They aid in the creation of an environment that is conducive for the flourishing of the good microbes. They are present in both food and supplements, and have many health benefits.

Prebiotics

They are specialized plant-based fibers which act as nutrition for these beneficial bacteria. They help in stimulating the numbers of pre-existing bacteria to grow within the colony.

Sources of Probiotics and Prebiotics

Both probiotics and prebiotics exist in natural foods, as well as supplements. The gut bacteria, which are also known as gut microbia or gut flora play a very vital role in your body. Thus, it's important for you to know all your options for sourcing them in your diet, ensuring that you eat them in balanced amounts.

Probiotic Foods

Among natural probiotic foods, one of the best sources for the good bacteria is yoghurt, which contains the bacteria lactobacillus that aids in digestion.

Good quality, plain yoghurt that has regular live cultures is a great diet addition for you. Likewise, fermented foods significantly have probiotic content in which the good bacteria thrive on the sucrose and fiber-content in the food. When you consume it, the benefits and the beneficial bacteria transfer to your gut.

Here is a list of some fermented foods with probiotic content:

• Kimchi

• Sauerkraut

• Kefir (Both the non-dairy and dairy versions)

• Kombucha Tea

• Unpasteurized Variety of Certain Pickles and Pickled Vegetables

• Cheese

Note that if you indulge in fermented foods, you must ensure that they are unpasteurized because the pasteurization process actually kills the good bacteria in the food, nullifying the whole point of it in the diet.

Prebiotic Foods

Prebiotic foods are generally found in sources rich in fibre, so instead of going all out with expensive supplements, you should incorporate the fibre from vegetables, legumes, and fruits.

Here is a list of high-fibre foods with prebiotic content:

• Oats

• Beans, Peas and Legumes

• Berries

• Bananas

• Jerusalem artichokes (they are different from their regular variety)

• Dandelion Greens

• Asparagus

• Onion

• Garlic

• Leeks

Humans cannot actually process the fibre, however the good bacteria can and they help in converting the fibre to butyrate. Butyrate is a short chain of fatty acid that helps in maintaining colon health.

Some foods are known as synbiotic, which means they contain probiotic bacteria along with prebiotic fibre that act as thriving food for the probiotics. Such foods are sauerkraut, cheese, and kefir.

Benefits of Probiotics and Prebiotics

Probiotics

​Prebiotics

Probiotics are associated with good digestive health improvement. Some studies say that a combination of probiotics and antibiotics help reduce the chances of antibiotic diarrhoea. They also aid in preventing the fatal necrotizing enterocolitis in premature infants. Some researchers say that they are known to improve mental health and alleviate depression and related symptoms. They aid in curbing stomach and intestinal disorders. They also improve the conditions in case of Irritable Bowel Syndrome (IBS). They decrease chances of instances such as ventilator-based pneumonia, antibiotic-dependency, gestational diabetes, vaginal infections, eczema, etc.

Even though prebiotics cannot directly be digested, they assist probiotics to promote better digestion and reduce antibiotic-based health issues. Research suggests that they improve calcium absorption in the body, thereby promoting strengthened bones and teeth. They enhance the growth of the beneficial probiotic bacteria by providing nutrition and appropriate environment to flourish. This, in turn, improves digestion and overall metabolism of the body.

It is important to understand that prebiotics have been rather less researched than probiotics, thus it is slightly difficult to estimate the full benefits of it. However, current studies indicate no harm in taking them together, in fact they are shown to benefit the body a lot more.

Side-Effects from Supplements

Every coin has two sides. Like the numerous benefits that these biotic components possess, they also have certain side-effects. One must consume supplemental prebiotics and probiotics only after consulting doctors, and you must always be vigilant to how your body reacts to different food components, and try to figure out if they are side-effects attributed to probiotics and prebiotics.

Probiotic Side-Effects

According to the 2017 review of “17 Cochrane reviews,” it has come to the notice of medical researchers that patients of Crohn’s Disease had higher adverse effects when they ingest a certain probiotic.

Those who have weak immune systems, and underlying medical conditions are also warned against the use of probiotics, unless consulted with a doctor.

Prebiotic Side-Effects

Prebiotics are generally naturally occurring so neither do they possess significant side-effects, nor are supplements of them especially needed. However, it is important to note that patients of chronic ailments and serious diseases should not take prebiotics or a combination of them with probiotics without medical consultancy.

Due to the research on both probiotics and prebiotics being in the stage of infancy, gauging the side-effects is rather difficult, and requires more investigation.

Key Takeaway

Probiotic supplements come in several different compositions. Not all of them contain the same bacterial strain, identical concentration and worth for money. Several of them are pharmaceutically processed to the extent that they have no fibre-content or nutrition for the bacteria to thrive on, thus, reducing their efficacy.

Individuals often experience worsened symptoms of SIBO or Small Intestinal Bacterial Overgrowth and other sensitivity due to composition. Some of them go well beyond the large intestine, while some barely make it past the acidic gut. However, with the correct composition of the suitable strain, concentration, quality of product, and shelf life, probiotics can be beneficial for you.

Due to much uncertainty, it is always wise to seek natural options, and when such food sources that provide probiotics and prebiotics exist, doesn't it seem unfeasible to invest in supplements? No matter what your decision, always remember to consult a doctor before trying something new, and remember that nature is the best nurture.

Thank you for reading!!

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