Probiotics or Prebiotics: Which Should Your Gut Get?
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Probiotics or Prebiotics: Which Should Your Gut Get?
The phrase "probiotics" or "prebiotics" are the frequent players on gut health supplement lists. They are both vital to gut health, though in different capacities. Knowing what each of these two does and how they all combine will enable you to make educated decisions about your digestive health. Which one is really necessary for your gut? We’ll start with the science and what probiotics and prebiotics actually do.
What Are Probiotics?
Probiotics are healthy living bacteria and yeasts for your gut. Probiotics are the so-called "good" or "friendly" bacteria that naturally linger in your gut. They mainly function to keep the balance of gut bacteria intact, which is important for digestion, digestion of nutrients and immunity.
Probiotics Sources: a) What to Take: Probiotics should be sourced directly from nature.
Fermented foods: Yogurt, kefir, sauerkraut, kimchi, miso and tempeh are loaded with probiotics.
Probiotic pills: Whether you buy them in capsule, tablet, or powder, these products provide concentrated amounts of certain strains of bacteria.
What Probiotics Offer:
Digestion Boost: The probiotics breakdown food faster, which minimizes bloating, gas, and constipation.
Better immunity: Your healthy gut microbiome improves your immunity and protects your body from germs.
Lower inflammation: Some probiotic strains have been shown to lower inflammation that’s associated with diseases such as IBS and Crohn’s disease.
Mental health intervention: Recently there’s a lot of research to say that probiotics might help alleviate symptoms of anxiety and depression through the gut-brain system.
What Are Prebiotics?
Prebiotics: Fibers and compounds that can’t be digested, and are present in certain foods and serve as food for the probiotic. Prebiotics are, simply put, feeding your gut’s own thriving microbes.
Sources of Prebiotics:
Fiber foods: Garlic, onions, leeks, asparagus, bananas, oats, Jerusalem artichokes: Prebiotics.
Prebiotic Supplements: Prebiotic supplements are usually based on inulin, fructooligosaccharides (FOS), or galactooligosaccharides (GOS).
The Advantages of Prebiotics:
Superior gut microbiome: By feeding the healthy bacteria, prebiotics create a more healthy, diverse gut microbial environment to help maintain optimal health.
Digestion: Prebiotics promote digestion by moving the food smoothly through the digestive tract, possibly alleviating symptoms such as constipation.
Immune boost: Having an active gut microbial ecosystem (aided by prebiotics) can ensure a healthy immune system.
Bone health: Some research says that prebiotics enhance the body’s absorption of calcium, leading to bone health.
Probiotics vs Prebiotics: Should You Take Both?
If so, yes—probiotics and prebiotics are a complement in gut health. Prebiotics help you bring good bacteria to your system and probiotics provide that bacteria with food to thrive.
When To Pair Them Together.
Probiotics and prebiotics taken together are referred to as a symbiotic approach. In the following cases, using them together is especially useful:
After treatment with antibiotics: Antibiotics kill bad and good bacteria. If you take both a probiotic and a prebiotic, you’ll get your pH back in order quickly.
Chronic Gut / Digestive Disorders: In the event you are experiencing IBS, leaky gut, or constipation, the symbiotic blend can support the health of your digestive system.
General gut care: Regardless of whether you’re on the gut side or not, taking both can keep your microbiome healthy and healthy even if you’re going through a stressful or deficient eating period.
Application and Dosage Timing and Dosage 1.
Probiotics: To achieve optimal results, consume probiotics on an empty stomach (morning or night). This will allow the living bacteria to get in your gut and be untouched by digestive acids.
Prebiotics: Can be taken throughout the day, though you'll need to eat sufficient dietary fiber or use a supplement to go along with your probiotics.
And, in conclusion.
And as far as the probiotics versus prebiotics debate is concerned, you can’t just choose one. Rather, they excel when combined and aid in creating a healthy gut environment, which can improve digestion, immune function and even mental well-being. If you’re looking to really take care of your gut health, consider supplementing your diet with both probiotics and prebiotics.
Sources:
[1] Sanders ME, Merenstein D, Merrifield CA, Hutkins R. Human probiotics. Nutrition Bulletin. 2018;43(3):212-225.
[2] Roberfroid M, Gibson GR, Hoyles L, et al. Prebiotic effects: metabolism and health benefits. Journal of Nutrition, British. 2010;104(S2)
.
[3] Ford AC, Quigley EM, Lacy BE, et al. Prebiotics, probiotics and symbiotics to treat irritable bowel syndrome and chronic idiopathic constipation: systematic review and meta-analysis. American Journal of Gastroenterology. 2014;109(10):1547-1561.
The phrase "probiotics" or "prebiotics" are the frequent players on gut health supplement lists. They are both vital to gut health, though in different capacities. Knowing what each of these two does and how they all combine will enable you to make educated decisions about your digestive health. Which one is really necessary for your gut? We’ll start with the science and what probiotics and prebiotics actually do.
What Are Probiotics?
Probiotics are healthy living bacteria and yeasts for your gut. Probiotics are the so-called "good" or "friendly" bacteria that naturally linger in your gut. They mainly function to keep the balance of gut bacteria intact, which is important for digestion, digestion of nutrients and immunity.
Probiotics Sources: a) What to Take: Probiotics should be sourced directly from nature.
Fermented foods: Yogurt, kefir, sauerkraut, kimchi, miso and tempeh are loaded with probiotics.
Probiotic pills: Whether you buy them in capsule, tablet, or powder, these products provide concentrated amounts of certain strains of bacteria.
What Probiotics Offer:
Digestion Boost: The probiotics breakdown food faster, which minimizes bloating, gas, and constipation.
Better immunity: Your healthy gut microbiome improves your immunity and protects your body from germs.
Lower inflammation: Some probiotic strains have been shown to lower inflammation that’s associated with diseases such as IBS and Crohn’s disease.
Mental health intervention: Recently there’s a lot of research to say that probiotics might help alleviate symptoms of anxiety and depression through the gut-brain system.
What Are Prebiotics?
Prebiotics: Fibers and compounds that can’t be digested, and are present in certain foods and serve as food for the probiotic. Prebiotics are, simply put, feeding your gut’s own thriving microbes.
Sources of Prebiotics:
Fiber foods: Garlic, onions, leeks, asparagus, bananas, oats, Jerusalem artichokes: Prebiotics.
Prebiotic Supplements: Prebiotic supplements are usually based on inulin, fructooligosaccharides (FOS), or galactooligosaccharides (GOS).
The Advantages of Prebiotics:
Superior gut microbiome: By feeding the healthy bacteria, prebiotics create a more healthy, diverse gut microbial environment to help maintain optimal health.
Digestion: Prebiotics promote digestion by moving the food smoothly through the digestive tract, possibly alleviating symptoms such as constipation.
Immune boost: Having an active gut microbial ecosystem (aided by prebiotics) can ensure a healthy immune system.
Bone health: Some research says that prebiotics enhance the body’s absorption of calcium, leading to bone health.
Probiotics vs Prebiotics: Should You Take Both?
If so, yes—probiotics and prebiotics are a complement in gut health. Prebiotics help you bring good bacteria to your system and probiotics provide that bacteria with food to thrive.
When To Pair Them Together.
Probiotics and prebiotics taken together are referred to as a symbiotic approach. In the following cases, using them together is especially useful:
After treatment with antibiotics: Antibiotics kill bad and good bacteria. If you take both a probiotic and a prebiotic, you’ll get your pH back in order quickly.
Chronic Gut / Digestive Disorders: In the event you are experiencing IBS, leaky gut, or constipation, the symbiotic blend can support the health of your digestive system.
General gut care: Regardless of whether you’re on the gut side or not, taking both can keep your microbiome healthy and healthy even if you’re going through a stressful or deficient eating period.
Application and Dosage Timing and Dosage 1.
Probiotics: To achieve optimal results, consume probiotics on an empty stomach (morning or night). This will allow the living bacteria to get in your gut and be untouched by digestive acids.
Prebiotics: Can be taken throughout the day, though you'll need to eat sufficient dietary fiber or use a supplement to go along with your probiotics.
And, in conclusion.
And as far as the probiotics versus prebiotics debate is concerned, you can’t just choose one. Rather, they excel when combined and aid in creating a healthy gut environment, which can improve digestion, immune function and even mental well-being. If you’re looking to really take care of your gut health, consider supplementing your diet with both probiotics and prebiotics.
Sources:
[1] Sanders ME, Merenstein D, Merrifield CA, Hutkins R. Human probiotics. Nutrition Bulletin. 2018;43(3):212-225.
[2] Roberfroid M, Gibson GR, Hoyles L, et al. Prebiotic effects: metabolism and health benefits. Journal of Nutrition, British. 2010;104(S2)
.
[3] Ford AC, Quigley EM, Lacy BE, et al. Prebiotics, probiotics and symbiotics to treat irritable bowel syndrome and chronic idiopathic constipation: systematic review and meta-analysis. American Journal of Gastroenterology. 2014;109(10):1547-1561.
