Your gut does a lot more than digest food. It impacts your immunity, mood, energy, and health. At the heart of it all is a healthy population of bacteria that resides within your gastrointestinal system.
The words “probiotics” and “prebiotics” are familiar to you, aren’t they? They are very similar, to the extent that they sound almost the same. However, they have entirely different effects on your body.
Most people simply don’t know what they need when it comes to probiotics vs. prebiotics and whether they need them both. Some people take supplements and don’t know what they’re taking. Other types eat the correct foods without knowing it.
This guide explains it all clearly and concisely, so you can make good decisions for your gut every day.
What Are Prebiotics and Probiotics?
Prebiotics are fibers in foods that your body finds hard to digest. Directs them to your stomach, where they feed the good bacteria present in your stomach. Consider them food for the good bacteria!
Probiotics are bacteria (good bacteria) that you consume through food and supplements. Good bacteria promoters create a balance, fight bad bacteria, and even make you happy because of the connection between your brain and gut.
What Are Prebiotics and Probiotics?
These two substances occur naturally in foods, enhanced foods, or supplement form. The good news is that many nutritious foods contain both prebiotics and probiotics for daily consumption. You may be taking them without realizing it!
Prebiotic Foods List
Prebiotics are found in fiber-rich plant foods. Here are the most common ones:
Category | Foods |
Fruits | Apples, bananas, oranges, watermelon |
Vegetables | Garlic, onions, broccoli, cabbage, sweet potato, mushrooms, leeks, peas, asparagus |
Beans and Grains | Oats, barley, beans, whole wheat, quinoa, rye |
Nuts and Seeds | Walnuts, pistachios, chia seeds, flax seeds, cashews |
Probiotic Foods List
The best way to know if a food is probiotic is to check the label for the words “live and active cultures.” Not every fermented food will count. Some pass through the process and become dead microbes; a probiotic effect is lost.
Common probiotic foods include:
Food | Notes |
Yogurt | Must contain live and active cultures |
Buttermilk | A staple in Indian households, naturally probiotic |
Kefir | Fermented milk drink, rich in bacterial strains |
Idli and Dosa | Fermented batter is a natural probiotic source |
Tempeh | Fermented soybean product |
Sauerkraut | Must be unpasteurised to retain live cultures |
Cottage Cheese | Contains beneficial bacterial strains |
In case you are not eating these foods regularly, there are other alternatives such as probiotics and prebiotics. You should consult your physician before ingesting any probiotics or prebiotics, especially if you have problems with your gut.
Benefits of Prebiotics and Probiotics
Some foods can do more than you think to help your gut. The following are the results of the individual studies of the benefits of prebiotics and probiotics.
Prebiotics Benefits
Better Digestive Health
The consumption of prebiotics is bound to ensure healthy functioning of the bowels, avoiding bowel problems. Individuals suffering from digestive problems such as bloating, constipation, and irregular digestion should take more prebiotics.
Stronger Immune System
Your gut contains almost 70% of your immune system! Prebiotics assist in the development of beneficial bacteria within your body, helping you resist any harmful bacteria and making you less susceptible to illnesses.
Improved Nutrient Absorption
When the gut microbiota is well-nourished, it absorbs vital minerals. Prebiotics play a role in the absorption of both calcium and magnesium, contributing to bone health.
Probiotics Benefits
Relief from Digestive Disorders
The daily consumption of probiotics can assist in alleviating irritable bowel syndrome, inflammatory bowel disease, and antibiotic-induced diarrhea. This is an enormous benefit for people who suffer from intestinal disorders.
Stronger Immune Response
Probiotics stimulate the production of immune cells and antibodies. This provides a further barrier to infection and can even enhance your body’s response to vaccines.
Better Mental Health
Your gut and brain are truly linked. Certain types of probiotics are known to generate neurotransmitters that influence stress and anxiety levels as well as affect mood. There is evidence showing that a balanced microbiota plays a key role in mental well-being.
Is It Better To Take Prebiotics and Probiotics Together?
Yes, and here’s why it makes sense.
Probiotics are live bacteria that are added to the gut. But simply adding more bacteria won’t be enough. Those bacteria require fuel to live, grow, and function well. Prebiotics offer just that.
Imagine this. The seeds are called probiotics. The soil is prebiotics. Without the other, it would be incomplete.
If you eat both at the same time, you’re eating them both. You’re feeding your gut good bacteria and providing them with all that they need. This is a synergistic effect of combining the two versus their separate effects.
This combination is even known in nutrition science. When prebiotics and probiotics are combined, the term used is “synbiotics.” It is believed that the mixture is more effective than taking each of them individually.
If taking supplements is an option, consult your gastroenterologist first. More people don’t realize that the correct strains and dosage are more important.
Probiotics vs Prebiotics for Specific Health Conditions
However, probiotics and prebiotics are very distinct from each other, and in the case of any particular disease related to the GI tract, it is important to know the difference between the two. They each play a role, albeit a more suitable one for different situations.
When Probiotics Help More
In cases where you have an imbalance of bacteria in your gut, probiotics become particularly helpful. They work well for conditions such as lactose intolerance, antibiotic-associated diarrhea, and IBS. They also stimulate immunity in those individuals who have low immunity and suffer frequently from low-immunity diseases.
Probiotics may help restore beneficial bacteria that antibiotics may have eliminated if you’ve recently finished a course of antibiotics.
When Prebiotics Help More
Prebiotics are more effective when they are designed to support and fortify existing beneficial bacteria in the gut. They actually offer great benefits when it comes to constipation, bowel regularity, and maintenance of long-term gut health.
If you are a low-fiber dieter, a few weeks later, you can feel a difference in how you digest with the addition of prebiotic-rich food.
Conclusion
Not just digestion, but much more. It impacts your immunity, energy levels, and even mental well-being. Prebiotics serve as food for good bacteria in the stomach. Probiotics supply you with more of these.
The combination gives you the most effective protection against stomach ailments.
When bloating, constipation, or stomach discomfort occur on an ongoing basis, then it’s high time to turn to a professional.
Dr. Ishan Shah is a renowned gastroenterologist of Ahmedabad with extensive experience of over a decade in treating all sorts of gastrointestinal diseases. Schedule your appointment today.
