Probiotics And Prebiotics: What’s The Difference?

 

Probiotics and prebiotics are both pretty big topics in nutrition these days. Yet even though they sound similar, the two play different roles in your health.

Probiotics are beneficial bacteria, and prebiotics are food for these bacteria. 

 

What Αre Probiotics And Prebiotics?

 

Prebiotics and probiotics are important for human health. However, they both have different roles: 

 

  • Probiotics. These are live bacteria found in certain foods or supplements. They can provide numerous health benefits.
  • Prebiotics. These substances come from types of carbs (mostly fiber) that humans can’t digest. The beneficial bacteria in your gut eat this fiber.

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    The gut bacteria, collectively referred to as the gut flora, or gut microbiota, perform many important functions in the body.

    Eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right balance of these bacteria to keep your gut microbiota healthy.

     

    Why Are The Gut Bacteria Beneficial?

     

    The good bacteria in your digestive tract help protect you from harmful bacteria and fungi (1).

    There are many recent studies on the importance of healthy gut bacteria and how they affect our health in so many positive ways. They help strengthen our immune system, improve symptoms of depression, help address obesity among other benefits.

    Gut bacteria also synthesize vitamins such as thiamine, folate, biotin, riboflavin, and pantothenic acid. Likewise, it has been estimated that up to half of our daily Vitamin K requirement is provided by gut bacteria and short chain fatty acids. 

    Short-chain fatty acids are the main nutrient source of the cells lining the colon. They promote a strong gut barrier that helps keep out harmful substances, viruses, and bacteria. This also helps reduce inflammation and may have the potential to reduce the risk of cancer (2).

     

    How Does Food Affect The Gut Microbiota?

     

    The food you eat plays an important role in the balance of good and bad gut bacteria.

    For example, a high sugar and high fat diet negatively influences the gut bacteria and may contribute to insulin resistance and leaky gut (3,4). 

    Once you start feeding the harmful bacteria, they’re able to grow faster and colonize your gut more easily, without as many helpful bacteria to prevent them from doing so (5). 

    In a study the harmful bacteria and less healthy gut flora has also been associated with a higher Body mass Index and obesity (6). 

    Antibiotics have shown that they can cause permanent changes in certain types of bacteria, especially when taken during childhood and adolescence. With the widespread use of antibiotics, researchers are now studying how this may cause health problems in people later in life (7,8). 

     

    Which Foods Are Prebiotic?

     

    Many foods naturally contain prebiotics which are actually types of fiber found in vegetables, fruits and legumes. 

    We humans are not able to digest these types of fiber, but your good gut bacteria can digest them.

    Foods that are high in prebiotic fiber include: 

     

  • Legumes, beans, peas, barley and oats
  • Bananas 
  • Berries 
  • Jerusalem artichokes 
  • Asparagus 
  • Garlic 
  • Leeks 
  • Onions 

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    Your gut bacteria are excellent at converting prebiotic fibre into short-chain fatty acid called butyrate (9). 

     

    Which Foods Are Probiotic?

     

    Probiotic foods such as yogurt contain beneficial bacteria for your gut. 

    Fermented foods are another great option, as they contain beneficial bacteria that thrive on the naturally occurring sugar or fiber in the food.

    Examples of fermented foods include:

     

  • Sauerkraut 
  • Kimchi 
  • Kombucha tea
  • Kefir (dairy and nondairy)
  • Some types of vegetable pickles (unpasteurized)

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    If you’re going to eat fermented foods for their probiotic benefits, make sure they’re not pasteurized, as this process kills the bacteria.

    Some of these foods mentioned can also be considered synbiotic, because they contain both beneficial bacteria and a prebiotic source of fiber for the bacteria to feed on.

    Some examples of synbiotic foods are cheese, kefir, and sauerkraut.

    Keeping your gut bacteria balanced is important for many aspects of health.

    To do this, eat plenty of both prebiotic and probiotic foods, as they will help promote the most ideal balance between good and bad gut bacteria.

    When you have an imbalance of gut bacteria it usually manifests as stomach disturbances like gas, bloating, constipation, thrush, unintentional weight changes, autoimmune conditions, and food intolerances.

    In this case a good probiotic which writes in the billions is necessary to bring back harmony and balance to your gut. #drsbestprobiotics #herbalistacy

     

    View our Probiotics Category by following this link.

     

    Barbara is a qualified Holistic Nutritionist, and author of the 'The Med Life Diet , 12 Essential Steps to Creating Healthy Eating and Healthy Lifestyle Habits and Attitudes for Life !' who promotes an authentic Mediterranean diet, teaches healthy eating and healthy lifestyle habits and attitudes for life !

    Connect with me on LinkedIn and Twitter or take my course.