Ever wondered why your gut is often called your "second brain"? It's because your digestive system does much more than just processing food. It’s a powerhouse that influences your overall health and immune system. Enter prebiotics and probiotics. These two food groups play a crucial role in supporting the good bacteria in your gut. But what's the difference between them? It’s easy to get them mixed up, but understanding their distinct roles can help you make better choices for your health. This article discusses prebiotics and probiotics in-depth, delving into how they work together to keep your gut—and you—healthy.
What Are Prebiotics And Probiotics?
Probiotics are foods or supplements containing live bacteria that increase the population of good bacteria in your gut.
Examples of probiotics include yogurt, sauerkraut, kombucha, etc.
Prebiotics are foods, usually high in fiber, that feed the good microbes in your gut and make them grow well.
They are used to improve the population of good gut bacteria.
Common examples of prebiotics include fiber-rich foods, such as whole grains, bananas, onions, soybeans, and garlic.
Both prebiotics and probiotics benefit the gut.
How Do They Benefit Gut Health?
Prebiotics and probiotics work together in the gut to keep the population of good bacteria high and protect against any potentially harmful bacteria.
Consuming probiotics rich in good gut bacteria increases their population, while the prebiotics ensure the good gut bacteria are getting enough food to continue multiplying.
This way, probiotics, and prebiotics ensure a healthy balance of good gut bacteria.
Other Benefits
There are several benefits of taking probiotics and prebiotics.
Benefits of probiotics:
- May boost the immune system
- May reduce cholesterol levels when used with other cholesterol-lowering therapies
- May improve blood sugar control
- May reduce the risk of eczema in childhood
- May help reduce the risk of yeast infections
- May improve mood and memory
- May help reduce inflammation in the body
- May reduce stress and improve mental flexibility and cognitive abilities in older adults
It is important to note that adequate research is lacking to prove the long-term benefits of prebiotics.
Difference Between Pre And Probiotics
Since both probiotics and prebiotics are essential for good gut health, it is easy to get confused between the two.
Let’s break down their differences:
| Prebiotics | Probiotics | |
| What are they? | Indigestible but fermentable ingredients rich in fiber | Live microorganisms |
| What do they do? | Feeds the good gut bacteria | Adds to the existing good gut bacteria/replenishes good gut bacteria |
| Types | - Fructans, - Galacto-oligosaccharides, - Starch and glucose-derived oligosaccharides, - Pectic oligosaccharides, - Non-carbohydrate oligosaccharides | - Bifidobacteria animals - Bifidobacteria breve - Bifidobacteria lactis - Bifidobacteria longum - Lactobacillus acidophilus - Lactobacillus reuteri |
| Main health benefit | Increases the number and improves the activity of probiotics | Improves the gut health of the host |
| Side effects | Increased gas production, bloating, and bowel movements | Headaches, digestive troubles, allergies, possible sepsis in immunocompromised people |
Which Is Better: Prebiotics Or Probiotics?
Prebiotics and probiotics are both essential for the body.
Prebiotics help probiotics deliver optimal gut health benefits
While they serve different functions in the gut, they share one common goal: maintaining a balance of healthy gut bacteria.
What Are The Disadvantages: Prebiotics vs. Probiotics
While prebiotics and probiotics are largely safe for consumption, they have some drawbacks.
- People with Crohn’s disease are at a higher risk of adverse effects
- People with weak immune systems are more likely to be vulnerable to the side effects of these foods or supplements
- Probiotics may not be advisable to people with few underlying medications
- Little is known about the risks of using prebiotics and probiotics, especially when used long-term
It is advisable to speak to your doctor before significantly increasing your intake of prebiotics and probiotics.
Sources Of Prebiotics
- Bananas
- Onions
- Garlic
- Legumes
- Berries
- Peas
- Asparagus
- Oats
- Beans
- Artichoke
- Leeks
Sources Of Probiotics
- Yogurt
- Kimchi
- Sauekerkaut
- Kefir
- Kombucha
Guide To Pre And Probiotic Consumption
Should You Take Prebiotics And Probiotics Together?
Since prebiotics and probiotics support healthy gut function, you can take them together.
If you wish to take prebiotic and probiotic supplements, it is best to consult your doctor.
The general rule you must follow is to take these supplements correctly.
Always check for the recommended dosage on the package label and follow the instructions of your healthcare practitioner.
Do I Need A Pre And Probiotic?
Did you know your gut microbiome is as unique as your fingerprint?
It’s true!
Your gut microbiome also changes over time- from birth and over the years, depending upon the environment you are exposed to.
You may need to take a pre-and/or a probiotic if you:
- Are taking antibiotics
- Are immunocompromised
- Have inflammatory bowel disease
Include a list of nutrient-rich foods containing probiotics and prebiotics to maintain a healthy balance of good bacteria and help gut function.
However, always consult your doctor before doing so.
How Do You Know If You Need Prebiotics?
Your doctor may prescribe prebiotic and probiotic supplements for your condition if they think it may disrupt the balance of healthy gut bacteria.
If you are experiencing one or more of the following symptoms, you may need prebiotics:
- Frequent digestive issues like diarrhea, constipation, discomfort, flatulence or bloating
- Irregular and inconsistent bowel movements
- Frequent illnesses or infections
- Acne or other skin conditions like eczema, psoriasis
- Low mood
- Challenges with weight management
Are There Any Risks To Taking Pre and Probiotics?
They are generally safe to consume and cause minimal side effects.
Some risks of consuming them are:
- Gastrointestinal symptoms like excessive gas
- Long-term use may increase the risk for fungemia, bacteremia, or other severe illness-causing infections (in immunocompromised or severely ill individuals)
5 Easy Ways To Incorporate Pre and Probiotics In Your Diet
Here are a few exciting and fun ways to add prebiotics and probiotics to your diet:
- Grab a kombucha
- Include kefir and yogurt in your daily diet
- Top your salad with kimchi or sauerkraut
- Exhange tofu for tempeh
- Consume fermented oats
Summary: Difference Between Pre And Probiotics
- Pre- and probiotics are food groups that are said to maintain a healthy balance of ‘good’ gut bacteria.
- Probiotics contain live bacteria that increase the population of good bacteria in your gut.
- Prebiotics are fiber-rich foods that act as food for the good microbes in your gut.
- Prebiotics and probiotics work together to keep the population of good gut bacteria high and protect against any potentially harmful bacteria.
- Probiotics have several benefits, such as improved immunity, reduced cholesterol levels, and better sugar control.
- Prebiotics help reduce inflammation, strengthen the immune system, and improve mood and memory.
- If you are consuming pre- and probiotic supplements, always do so after consulting your doctor.
References
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/probiotics/faq-20058065
- https://www.healthline.com/nutrition/probiotics-and-prebiotics#whats-the-difference
- https://www.medicalnewstoday.com/articles/323490
- https://www.mdpi.com/2072-6643/16/6/789
- https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/#h15
