What are Prebiotics and probiotics?
When it comes to improving gut health, two terms have been making waves in recent years, which are prebiotics and probiotics. Prebiotics and probiotics are both essential for your gut health, but they serve different functions.
There are millions of microorganisms which live in your gut, both helpful and harmful. When there are more harmful microbes, your gut is in imbalance. This can lead to inflammation and other health issues.
They play a vital role in maintaining a balanced and healthy gut. Prebiotics and probiotics influence these living organisms and bring about an improvement in your health.
In this article, we'll explore what prebiotics and probiotics are, their benefits, potential side effects, and answers to common questions about their role in a healthy gut.
Difference between prebiotics and probiotics
Prebiotics:
Prebiotics are non-digestible fibers found in certain foods that nourish the beneficial bacteria already residing in your gut. These compounds act as food for the "good" bacteria, helping them thrive. The key here is to understand that not every dietary fiber is a prebiotic.
According to ISAPP, a prebiotic is “a substrate that is selectively utilized by host microorganisms conferring a health benefit”. Interestingly, the micro organisms in the gut (let's call them good and bad bugs) are quite picky when choosing their food.
In simpler terms, every type of microorganism thrives on a specific type of food. The good bugs love the prebiotics. The bad bugs on the other hand, love eating sugar and processed foods that have less fiber.
Probiotics:
The term probiotic means for life. According to ISAPP, Probiotics are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host (1). The are many natural sources of prebiotics in Indian cuisine like onion, garlic, apple, potato, raw banana and many more.
Prebiotics for a Healthy Gut
The primary benefit of eating foods with prebiotics is an increase in the production of Short Chain Fatty acids (SCFA) in your gut. The SCFA's provide energy to the cells in the colon. They also maintain the pH of the gut to ward off pathogenic micro-organisms. Thus, they play a role in immunity.
The most extensively studied prebiotics are inulin, FOS (Fructo-oligosaccharide) and GOS (galacto-oligosaccharide). These prebiotics are actually helpful in various health conditions like type 2 diabetes, IBS, food allergy, IBD and constipation. They also help to improve absorption of calcium, keep you full and support skin health by retaining water.
Types of Prebiotics:
1. Inulin:
Inulin supports gut health. It aids in digestion and may enhance calcium absorption.
Food sources: Chicory root, Jerusalem artichoke, garlic, onions, leeks.
2. Fructooligosaccharides (FOS):
It promotes the growth of beneficial bacteria and supports our immune function.
Food sources: Bananas, onions, garlic, asparagus, leeks.
3. Galactooligosaccharides (GOS):
It supports the growth of Bifidobacteria and aids in digestive health.
Food sources: Legumes (especially chickpeas and lentils), certain dairy products.
4. Resistant Starch:
There are different types of resistant starch. It acts as a prebiotic. It also helps regulate blood sugar and supports gut health.
Food sources: Green bananas, cooked and cooled potatoes, legumes.
5. Lactulose:
Lactulose promotes the growth of beneficial bacteria. It may alleviate constipation.
Food Sources: Dairy products.
6. Arabinoxylan:
Supports the growth of beneficial bacteria and may have anti-inflammatory effects.
Food Sources: Whole grains, wheat bran and rye.
7. Pectin:
Pectin supports gut health and may even help lower cholesterol.
Food Sources: Apples, citrus fruits, berries.
Health benefits of Prebiotics
Gut Microbiome Balance: Prebiotics nourish the beneficial bacteria in the gut, promoting a balanced microbiome.
Improved Digestion: They can enhance digestive health by promoting regular bowel movements and preventing constipation.
Enhanced Nutrient Absorption: Certain prebiotics, like inulin, may improve the absorption of essential minerals, such as calcium.
Immune System Support: A healthy gut contributes to a robust immune system. Prebiotics play a role in maintaining this balance.
Blood Sugar Regulation: Some prebiotics, like resistant starch, may regulate blood sugar levels.
Prebiotic for IBS:
Eating foods containing FOS, increased the number of Bifidobacteria in the colon (1). Bifidobacteria has garnered quite some attention in recent times due to its effect in treating certain conditions like IBS, constipation, ulcerative colitis and Helicobacter pylori infection.
Some studies, have actually shown that certain probiotics can help people in managing symptoms of IBS like bloating and abdominal pain.
IBD:
Studies have shown mixed results in using prebiotics to manage IBD. Taking15g of FOS in a day, improved Crohn's disease, by increasing the levels of Bifidobacteria (2). However, other studies did not show similar results. Therefore, we do not have any conclusive evidence for using probiotics.
Prebiotic capsules:
Prebiotics are available in different forms such as capsule and powder. There are different types of prebiotic fiber supplements, the most common being inulin.
It is always good to remember, when you are increasing your fiber intake, you need to drink more water. Otherwise you might experience discomfort like bloating or stomach pain.
Whenever you are taking a supplement, always talk to a health professional. Supplements can only be taken for a specific period. Some of them can even interfere with other medicines that you are taking. They might even affect your health.
Health benefits of Probiotics
Probiotics offer tons of health benefits, not just for gut health. They also improve your overall health and well-being. Take a look at some of the probiotic rich Indian recipes for digestion. Here are some of the ways they help:
1. Digestive Health:
Probiotics assist in maintaining a healthy gut flora. These microorganisms produce many enzymes for digestion. They also absorb nutrients from food. A healthy gut flora prevents common issues like diarrhea and constipation.
2. Immune System Support:
Did you know that nearly 70% of your immunity is in the gut? By keeping your gut in a state of balance, prebiotics and probiotics can support your immune system. Emerging research shows the gut-brain connection can influence mood and mental health. Prebiotics and probiotics may in fact play a role in managing anxiety and depression.
3. Mental Health:
The gut and brain talk to each other through various signals. In fact, your gut is also called as the second brain due to the important role that it plays. That is why whenever there is an imbalance in the gut, you might also experience mood swings or anxiety.
4. Reduced Inflammation:
The good bugs from the probiotics can help reduce inflammation in the gut. This way they can prevent and manage inflammatory bowel diseases.
5. Skin Health
There is promising research to show the potential of probiotics in managing conditions like acne and psoriasis (4). Just like the gut-brain axis, there are other axes in our body. This is possible through the gut skin axis (5).
How do Probiotics work in the body?
Probiotics work by introducing beneficial microorganisms into the gut. They help balance the population of good and bad bacteria, This supports healthy digestion, nutrient absorption, and a robust immune system.
Probiotics Capsules Uses
In the quest for a healthy gut, many turn to probiotic capsules. But, are they a one-size-fits-all solution? Let's explore the factors to consider before diving into the world of probiotic supplementation.
Probiotic supplements, available in various forms, provide a concentrated dose of beneficial microorganisms. These can be useful when you want to target specific strains or if dietary sources are insufficient.
Several studies have shown that probiotics can help to balance the microbiota. It can also improve digestion and support the immune system.
Most common strains of bacteria found in probiotics are Lactobacillus and Bifidobacteria.
1. Lactobacillus: Supports digestion. It also helps with lactose intolerance and supports the immune system.
Food sources: Yogurt, sauerkraut, kimchi and pickles.
2. Bifidobacterium: Aids in digestion. It may alleviate irritable bowel syndrome (IBS) symptoms, by supporting a healthy gut flora.
Food sources: Dairy products and fermented foods.
Who Should Not Take Probiotics?
While probiotics are generally safe, certain individuals should be careful:
Immunocompromised Individuals: People with weakened immune systems or auto-immune conditions should consult a doctor before taking probiotics.
Individual Allergies: Some people may be allergic to specific probiotic strains or ingredients. Check the ingredient list before purchasing any probiotic.
Also avoid probiotics with added sugar or artificial sweeteners. This would feed the bad bugs in the gut and become counterproductive to your goal.
Here are some of the scenarios that would help you decide:
1.Specific Health Conditions:
- Yes, if: You have digestive disorders, irritable bowel syndrome (IBS), or a history of antibiotic use, which can disrupt gut flora.
- Consider Alternatives: If you're generally healthy and prioritize a diverse diet with natural probiotic sources.
2. Dietary Preferences and Restrictions:
- Yes, if: You have dietary restrictions (e.g., lactose intolerance) that limit your intake of probiotic-rich foods.
- Consider Alternatives: If you enjoy a varied diet that includes fermented foods like yogurt, kefir, sauerkraut, and kimchi.
3. Age and Health Status:
- Yes, if: You're older or have a compromised immune system, as probiotics can support immune function.
- Consider Alternatives: If you're pregnant, breastfeeding, or have any health concerns – always consult a healthcare professional.
Frequently Asked Questions
Are all fermented foods probiotics?
Not all fermented foods can be called as probiotics. Some fermented foods have live microorganisms in them and others do not. There are many fermented foods like curd, kimchi, kombucha and sauerkraut. They live bacteria in these foods could be destroyed when they are processed or packaged as well.
Do probiotics help digestion?
Probiotics work by introducing beneficial microorganisms into the gut. They help balance the population of good and bad bacteria. This in turn, supports healthy digestion, nutrient absorption, and a robust immune system.
How do I know if I need Probiotics?
You may benefit from probiotics if you experience digestive problems, frequent infections, or conditions like irritable bowel syndrome. However, probiotics may not suit everyone. It can even worsen allergies for some.
How much prebiotics should you eat in a day?
We do not have a recommended amount for eating prebiotics everyday. Always start with a small quantity like 2-5 g and see if it suits you.
In a day you need 28-34g of dietary fiber. However, most people do not get this recommended amount of fiber. Including a variety of fruits, vegetables, whole grains and pulses can help you meet your daily fiber requirements.
Probiotic capsules Vs. Liquids for Gut health
Unlike liquids, probiotic capsules take time to get digested due to their outer coating. However, they are convenient way to support your gut health if you have common allergies like gluten or dairy. Since, capsules do not have these ingredients.
Some people might find it hard to swallow capsules, then probiotic liquids are a better option. In certain digestive issues, it might be hard to digest the capsules and breakdown properly.
Remember, while probiotic capsules can be beneficial for many, they're not a substitute for a balanced diet. It's crucial to make an informed decision based on your individual needs.
Bottomline:
In conclusion, prebiotics and probiotics are essential for a healthy gut and overall well-being. Getting it naturally from foods is always an easier and healthier way to reap the benefits.
However, if you have any digestive issues or food intolerances, then supplements can come in handy when you are healing your gut. Adding these vital foods into your diet can support a healthy gut by keeping the good and bad bugs in balance.
While you are at it, don't forget to check out our course on optimizing your gut health.
If you are looking for an Indian diet plan for a healthy gut, sign up for our restore gut health protocol.