What is the difference between prebiotics and probiotics?
Probiotics are strains of live bacteria and yeast that live mainly in the intestines, but also in the mouth, urinary tract, vagina, lungs and on the skin. Several types of probiotics live in different parts of the body, but the most common are the bacteria lactobacilli and bifidobacteria, as well as the yeast saccharomyces boulardii.
Probiotics are partly responsible for the health of the intestinal microbiome. These living organisms are always naturally present in your body, both good and bad. Beneficial bacteria and yeast, called probiotics, help rid your body of harmful bacteria so that your digestive system functions properly.
What are prebiotics?
Prebiotics are non-digestible parts of plant foods that help feed probiotic populations. Humans do not possess the enzymes necessary to break down these parts of plants for assimilation. Instead, the bacteria in the gut break them down for energy, stimulating reproduction and producing by-products that can have potentially beneficial health effects.
Common prebiotics include:
* Fructans (inulin and fructooligosaccharides)
* Galactooligosaccharides (GOS)
* Oligofructose (fructose)
* Resistant starch
Prebiotics are fermented in the intestines to form short-chain fatty acids, which have several beneficial effects. Inulin and oligofructose, which are fructans, are considered the most effective in increasing the level of most probiotics.
Benefits of probiotics
Probiotics are partly responsible for the health of the intestinal microbiome. They help your intestines absorb nutrients and reduce the risk of certain diseases and infections. Probiotics strengthen your immune system and overall health, especially the digestive system.
Probiotics are effective in the treatment of irritable bowel syndrome, enteritis, bacterial infections and other gastrointestinal disorders and may have additional benefits for people with lactose intolerance and in the treatment of atopic dermatitis.
Benefits of prebiotics
Prebiotics help to nourish beneficial bacteria and yeast in the intestines and create a healthy environment for the life of beneficial organisms. The fermentation process of prebiotics that occurs in the intestine helps to stimulate the immune system to fight pathogens.
Prebiotics are also believed to help increase the absorption of certain minerals, such as calcium, reduce the risk of allergies and improve metabolism. Daily consumption of 12 grams of inulin for one month reduces the level of very low-density lipoproteins (LDL) in the blood, which are considered "bad" cholesterol.
Try to include a variety of foods with prebiotics and probiotics in your diet and pay attention to the supplements recommended by a medical professional, since there is no official dosage of prebiotics and probiotics for humans.
Source products
Eating a variety of probiotic and prebiotic foods can help you maintain a healthy gut microbiome. Look for products with several live strains and without added sugar.
Probiotic-rich foods
Food sources of probiotics are mainly fermented foods and beverages containing living organisms.
These products include:
* Yogurt · Kefir
* Sauerkraut (chilled, not long-term storage) * Kimchi · Miso · Tempeh · Kombucha · Raw Unfiltered Apple Cider Vinegar
Prebiotic-rich foods
Prebiotics are obtained from plant sources and come mainly from carbohydrates contained in products such as:
* Artichokes · Asparagus · Bananas (especially green ones) * Hikama · Leeks · Onions · Legumes (chickpeas, beans, lentils, soy) · Fennel · Nuts (cashews, pistachios) * Green onions · Oats · Apples with peel
Prebiotics are also often added to other foods, such as protein bars, in the form of inulin.
Supplements
Supplements can help you get enough prebiotics and probiotics to achieve a healthy gut microbiome when food is not enough. In addition, if you are prescribed antibiotics, taking probiotics can help with some negative symptoms, such as diarrhea.
Prebiotic Supplements
Prebiotic supplements are available in several forms, such as chicory root fiber, resistant starches such as potato starch, and pectin from apples.
Although probiotics and prebiotic supplements are recognized as safe, they are not regulated as medicines. Some common side effects of probiotics and prebiotics include gas, bloating, and other gastrointestinal problems.
Result
Probiotics and prebiotics are naturally found in certain foods and can contribute to a healthy gut microbiome, improve digestion and possibly boost immunity. Eating a large amount of fermented foods and plants containing prebiotic fiber is an excellent choice for obtaining these benefits. If you think that supplements are right for you, there are many options on the market. Talk to your doctor if you have any concerns about intestinal health or taking these supplements.
