Prebiotics & Probiotics: Benefits, Differences and Sources
Just like antioxidants, there is much
confusion regarding the topic of probiotics. In recent years, we have
seen a rise in awareness about gut health, and many people are now
familiar with terms like microbiome or gut flora. We now know that
there's a direct link between our mood and gut health, but what exactly
are probiotics? Are they a combination of nutrients, like multivitamins?
And what is the meaning of an even more confusing term - prebiotics?
Does that mean there are postbiotics too? Let's put everything in order.
Probiotics
Probiotics are live organisms that
naturally live in your body and help the intestines break down food.
They can be consumed as a liquid, a powder supplement, or through a diet
rich in fermented foods and dairy products.
On a practical level, the gut bacteria you naturally have in your body
have numerous tasks. They produce vitamin K and short-chain fatty acids
that function as the main nutrient source for the cells that line the
colon. Thanks to these bacteria, a person has a strong gut barrier that
keeps harmful agents away and fights inflammation.
This probably goes without saying, but we will mention that a consistent
diet high in sugar feeds the wrong bacteria and eventually throws the
entire gut flora off balance. Antibiotics also severely disrupt the
balance and may even cause permanent changes in the gut flora.
The health benefits of probiotics
Probiotics have been linked through extensive research to several health
benefits. These include the prevention and treatment of diarrhea and
improvement in mental health disorders such as depression, anxiety,
stress, and memory issues. Probiotics have also been shown to contribute
to heart health by lowering LDL cholesterol (the "bad" type) and
slightly lowering blood pressure.
In addition, probiotics will benefit those suffering from certain
digestive disorders, such as ulcerative colitis, irritable bowel
syndrome, and necrotizing enterocolitis by relieving symptoms. Lastly,
they enforce the immune system in its protective force against
infections and may even help lose weight and belly fat. Probiotics have
also been shown to reduce the severity of certain allergies, but further
studies are required to come to a solid conclusion.
How can I get more probiotics?
If you're not keen on supplements, a plethora of probiotics awaits you
in dairy products like yogurt and fermented foods.
These include:
Pickled vegetables
Kombucha tea
Yogurt with live cultures
Tempeh
Miso
Kefir
Kimchi
Sauerkraut
Some soy products.
Make sure that your fermented foods are not pasteurized, as this
sanitizing process kills the bacteria. However, as probiotics can be
neutralized by naturally occurring stomach acids, adequate amounts
should be ingested to reap the benefits, leading many people to prefer
supplements that are easy to consume and contain concentrated amounts of
probiotics. Some are superior to others and are designed to be
delivered safely to your large intestine while others will perish in
your stomach acids.
Prebiotics
Prebiotics are fiber foods for probiotics.
They're made of carbohydrates your body can't digest and exist solely to
feed gut bacteria. Taking both prebiotics and probiotics together is
called microbiome therapy. It may cause mild initial side effects that
will go away after your body adjusts. They include gas, constipation,
and loss of appetite. You don't need to take prebiotics for your
probiotics to work, but they will work more efficiently if you do.
To be crystal clear, prebiotics are not bacteria. They are a type of
fiber that helps bacteria grow. Taking them on their own won't benefit
you much, as they're meant to complement a probiotic diet or supplement.
Foods that contain both prebiotics and probiotics include cheese,
kefir, and some yogurts. These are called synbiotic foods.
Some people may be allergic to prebiotics. Rashes or extreme abdominal
pain are indicators of an allergy. If you experience these symptoms,
discontinue use immediately and contact a doctor. If this is starting to
feel like a task, remember that not everyone needs to take prebiotics
or probiotics. The people who will benefit from them the most are those
who take antibiotics.
How to consume prebiotics?
According to Healthline, the following foods are high in prebiotic
fiber:
Legumes, such as beans and peas
Cocoa
Flaxseed
Seaweed
Grains like oats, barley, and wheat bran
Fruits like bananas, berries, and apples
Vegetables:
Jerusalem artichokes, asparagus, leeks, garlic, onions,
and chicory root
Dandelion greens.
Postbiotics
Postbiotics are the waste product of
probiotic digestion. Postbiotics are bioactive compounds that bacteria
produce when they consume prebiotics. Postbiotics have health benefits
similar to those of probiotics: a boost to the immune system and a
relief in digestive symptoms and diarrhea.
Other benefits that require
further research may be:
alleviate allergies, aid in weight loss, lower risk of heart disease,
manage blood sugar, and anti-tumor properties. One study even suggests
they may be better tolerated than probiotics.
How to consume postbiotics?
Since they're considered a rather new kind of supplement, postbiotics
are not as widely available in a powdered form as probiotics or
prebiotics. There are numerous supplements available for purchase in
specialty stores and online, but as with any other supplement in the
world, the best way to get these nutrients is through your diet. Eating
more synbiotic foods will result in the natural internal production of
postbiotics.
In some cases, the supplements may be labeled sodium butyrate, calcium
butyrate, or dried yeast fermentate.