The Role of Prebiotics and Probiotics in the Gut Microbiome

Probiotics are beneficial bacteria, and prebiotics are food for these bacteria. Eating foods or taking supplements containing both can help balance your gut microbiome.

The difference between probiotics and prebiotics

Both prebiotics and probiotics are important for maintaining healthy gut bacteria, collectively referred to as the gut flora or gut microbiota. However, they have different roles.

Probiotics are live bacteria in certain foods or supplements that can provide numerous health benefits to the gut when consumed. Examples of foods that contain probiotics include fermented foods like yogurt and sauerkraut.

Prebiotics are high fiber foods that serve as “food” for probiotics, allowing them to function properly and effectively. Examples of prebiotic foods are fruits, vegetables, and whole grains.

Benefits of probiotics and prebiotics

The good bacteria in your digestive tract help protect you from harmful bacteria and fungi. A wide variety of this good type of bacteria can aid in immune system functions and help address obesity, among other benefits. Studies suggest that they can also help improve symptoms of depression and anxiety. Additionally, some gut bacteria form vitamin K and short-chain fatty acids, which 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 reduce the risk of cancer.

Probiotics help support the composition of bacteria in your gut and may even help increase the amount of beneficial bacteria and decrease the number of harmful ones. Meanwhile, prebiotics can give the probiotics the fuel they need to work.

Is it better to take a prebiotic or probiotic?

Probiotics and prebiotics work best in tandem. For probiotics to work best, you need to eat prebiotic foods, too. This can lead to improved digestive function and overall health.

How does food affect the gut microbiota?

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

A high carbohydrate and sugar diet negatively influences gut bacteria and may contribute to insulin resistance and other conditions. Once you regularly feed the wrong bacteria, they can grow faster and colonize more easily without as many helpful bacteria to prevent them from doing so. Harmful bacteria and less healthy gut flora have also been associated with a higher body mass index (BMI).

Foods treated with pesticides may have negative effects on gut bacteria, although more research is needed to confirm this.

Research has also shown that antibiotics can permanently change certain types of bacteria, especially when taken during childhood and adolescence.

However, eating probiotics and prebiotics can help offset these negative effects.

Which foods are prebiotic?

Before you go out and buy expensive prebiotic supplements, remember that many foods naturally contain them. That’s because prebiotics are types of fiber found in vegetables, fruits, and legumes.

Foods that are high in prebiotic fiber include:

Legumes, beans, and peas

Oats

Bananas

Berries

Jerusalem artichokes (not the same as regular artichokes)

Asparagus

Dandelion greens

Garlic

Leeks

Onions

One thing your good gut bacteria do with prebiotic fiber is turn it into a short-chain fatty acid called butyrate. Research suggests that butyrate production in the colon cannot be maintained without adequate intake of prebiotic fiber.

Which foods are probiotic?

Many probiotic foods naturally contain helpful bacteria, such as yogurt.

A high quality, plain yogurt with live cultures can be a fantastic addition to your diet if you want to add beneficial bacteria.

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)

Pickled vegetables (unpasteurized)

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 those foods can also be considered synbiotics because they contain both beneficial bacteria and a prebiotic source of fiber for the bacteria to feed on.

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

Should I take probiotic supplements?

Probiotic supplements are pills, powders, or liquids that contain live beneficial bacteria or yeast. They’re very popular and easy to find, but not all are worth your money.

The right strains of probiotics can be incredibly beneficial for some people. However, the type of strain, product formula, quality of the product, and storage can affect how they are absorbed and their beneficial effects on health.

Who should not take prebiotics or probiotics?

Generally, it’s accepted that some individuals, such as people with small intestinal bacterial overgrowth (SIBO) or irritable bowel syndrome (IBS), shouldn’t consume probiotics or prebiotics, as these may worsen their symptoms. For this reason, if you have IBS, speak with your doctor first to determine if probiotics may help you.

Summary

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.

Prism Apothecary wishes you health and wellness on your journey.