We often hear the well-known quote: “When diet is wrong, medicine is of no use. When diet is correct, medicine is of no use.” This saying highlights the idea that our health is greatly influenced by what we eat, impacting both our inner and outer well-being.
For instance, consuming foods high in sugar and fat can lead to the growth and strengthening of harmful bacteria in our bodies.
This can result in health problems like insulin resistance and a higher body mass index (BMI). An excessive increase in bad bacteria can make it challenging for good bacteria to control them.
Probiotics and prebiotics both have important roles in preserving a healthy gut environment. They work together to maintain our digestive system and overall well-being in good condition.
What are prebiotics and probiotics?
Probiotics
Probiotics are foods and supplements containing live microorganisms that work towards enhancing and maintaining the beneficial bacteria within the body’s normal microflora. They actively contribute to a balanced gut environment.
Prebiotics
Prebiotics are foods that are rich in fibre and serve as nourishment for the body’s microflora. Prebiotics primarily work towards fostering a healthier equilibrium among these microorganisms and act as growth, nourishment, and sustenance for the good bacteria residing in the gut to fight against the bad bacteria present.
Food rich in prebiotics and probiotics
Food items that contain probiotics
- yoghurt
- kefir
- kimchi
- sauerkraut
Prebiotics are found in sources like
- oats and barley
- vegetables like asparagus and onions
- fruits like bananas
- legumes like chickpeas whole grains
- leafy greens, garlic, soybeans, and artichokes
How do prebiotics and probiotics influence gut health?
- Prebiotic and probiotic foods enhance the presence of good bacteria in the gut and build their resistance against the bad bacteria.
- Maintaining good internal gut health with the presence of healthy bacteria helps improve immune system functions.
- Good health inside translates into a healthy mind and positive feelings, which stands true as good gut health with enhanced digestive system alleviates depression symptoms.
- The presence of good bacteria with the help of prebiotic and probiotic foods and supplements helps manage insulin resistance, maintain healthy BMI and control obesity.
- Certain gut bacteria play an important role in producing vitamin K and short-chain fatty acids, which are important nutrients for the cells lining the colon. They foster a robust gut barrier that safeguards against harmful substances, viruses, and bacteria.
- Consumption of probiotics and prebiotics helps prevent diarrhoea or reduce its severity.
- Probiotics help prevent the side effects of antibiotics and any strong effects that they have on the digestive system.
- The presence of good gut bacteria helps reduce inflammation and may even lower the risk of cancer.
What are prebiotic and probiotic supplements?
Probiotic supplements contain live beneficial bacteria that are also naturally present in the gut. It is predominantly needed to help restore and maintain a balanced mix of good and bad gut bacteria to support digestion, nutrient absorption, and immune function.
Prebiotic supplements consist of specialised fibres that enhance the health of good gut bacteria by acting as a source of energy, thereby indirectly enhancing digestion, immunity, and the reduction of inflammation.
These supplements provide a means to improve gut health through microbial balance or nourishment.
Why is consuming prebiotic and probiotic supplements essential?
Prebiotic and probiotic supplements play an important role in improving gut health, especially for individuals with an imbalance of beneficial gut bacteria compared to harmful ones.
In many cases, even dietary intake may not restore optimal bacterial balance, necessitating the use of extra sources of prebiotics and probiotics to promote a healthier gut environment.
Key Differences Between Prebiotics and Probiotics
While prebiotics and probiotics are often discussed together, they are fundamentally different in their roles and functions within the body. Here are some key differences:
| Differences | Prebiotics | Probiotics |
|---|---|---|
|
Function
|
Act as food for the beneficial bacteria already present in your gut
|
Live bacteria that you can consume to add to the existing population of good bacteria |
|
Source |
Found in fiber-rich foods that are not digested by the human body
|
Found in fermented foods and supplements |
|
Action in the Body
|
Work indirectly to improve gut health by feeding beneficial bacteria |
Work directly by introducing live bacteria into the digestive system |
|
Impact on the Microbiome |
Help maintain and support the gut microbiome by promoting the growth of beneficial bacteria |
Introduce new bacteria that may contribute to rebalancing the gut flora |
Benefits of Prebiotics and Probiotics
Prebiotics
Prebiotics are non-digestible fibers or compounds that nourish beneficial bacteria in your gut. They’re essentially “food” for probiotics.
Improves Digestive Health
Encourages the growth of healthy gut bacteria, aiding digestion and nutrient absorption.
Supports Immune Function
By fostering beneficial bacteria, prebiotics help strengthen the gut barrier and enhance immune responses.
Enhances Gut Microbiome Balance
Promotes a healthy balance of gut bacteria, reducing harmful pathogens.
Reduces Inflammation
Can lower markers of inflammation, benefiting overall health and potentially reducing chronic disease risks.
Improves Mineral Absorption
Enhances calcium and magnesium absorption, which is crucial for bone health.
Boosts Mental Health
A healthier gut microbiome has been linked to better mood and mental health outcomes through the gut-brain axis.
Probiotics
Probiotics are live beneficial bacteria that support gut health when consumed in adequate amounts.
Restores Gut Microflora
Helps replenish good bacteria, especially after antibiotics or illnesses.
Alleviates Digestive Disorders
Can reduce symptoms of irritable bowel syndrome (IBS), diarrhea, and bloating.
Boosts Immune System
Enhances the body’s defense against infections by strengthening gut immunity.
Supports Mental Well-Being
Probiotics influence serotonin production, which can improve mood and reduce anxiety or depression.
Reduces Allergy Symptoms
Can help manage symptoms of allergies and eczema, especially in children.
Prevents and Treats Diarrhea
Effective in treating antibiotic-associated and infectious diarrhea.
Improves Heart Health
Some strains can lower LDL cholesterol and blood pressure.
Promotes Skin Health
Improves conditions like acne, rosacea, and eczema through gut-skin connection.
Synergistic Effects of Prebiotics & Probiotics (Synbiotics)
When taken together, prebiotics and probiotics enhance each other’s benefits:
- Prebiotics provide the “fuel” for probiotics, ensuring their survival and effectiveness.
- Synbiotics optimize gut microbiota, leading to enhanced digestion, immunity, and overall health.
Reasons You Might Need Prebiotics and Probiotics
1. Digestive Issues
- Frequent bloating, constipation, diarrhea, or symptoms of irritable bowel syndrome (IBS) may indicate an imbalance in your gut bacteria.
- Probiotics can restore healthy bacteria, and prebiotics can help those bacteria thrive.
2. After Antibiotic Use
- Antibiotics can disrupt the gut microbiome by killing both harmful and beneficial bacteria.
- Taking probiotics post-antibiotics can help replenish beneficial bacteria, and prebiotics ensure their growth.
3. Weakened Immune System
- If you frequently catch colds or infections, improving gut health with probiotics and prebiotics might enhance immunity.
4. Poor Diet
- Diets lacking in fiber (vegetables, fruits, whole grains) can reduce beneficial gut bacteria. Prebiotics from supplements or fortified foods can compensate.
5. Allergies or Skin Conditions
- Conditions like eczema or allergies may improve with probiotics by regulating immune responses.
6. Mental Health Concerns
- Stress, anxiety, and depression have been linked to poor gut health. Probiotics can support the gut-brain axis, promoting mental well-being.
7. Specific Health Goals
- Weight management: Probiotics may regulate appetite and fat storage.
- Heart health: Certain probiotic strains can reduce LDL cholesterol and blood pressure.
How to Decide if You Need Prebiotics and Probiotics or Not
Listen to Your Body
- Are you experiencing any digestive discomfort or immunity issues?
Talk to a Professional
- A doctor or nutritionist can help identify if prebiotics/probiotics would benefit you, especially if you have chronic conditions.
Final Takeaways
The importance of having a well-balanced mix of gut bacteria, with a higher proportion of beneficial ones compared to harmful ones, cannot be overstated. In fact, imbalances in gut bacterial levels can lead to various health problems.
Consuming foods rich in probiotics and prebiotics is crucial for maintaining overall health and bodily functions, contributing to a sense of well-being both internally and externally.
Sometimes, even with a healthy diet, using probiotic and prebiotic supplements might be necessary to address potential health risks linked to poor gut health. Remember to include these nutrient-rich foods and supplements in your daily diet to promote a healthy and active lifestyle.
