"Understanding the Distinction Between Prebiotics and Probiotics for Gut Health"

 Prebiotics and probiotics are necessary for your gut, but how do they differ?

 

We enlisted the help of a gut health specialist to explain how prebiotics and probiotics relate to your microbiome.

It's simple to become daunted by the wellness industry with all of the meditation, CBD, and green juice options available. While some of them are merely health fads (detox tea, not interested), others are supported by research and deserving of attention. Additionally, considering the significance of gut health, prebiotics need to catch your attention.

Have you heard of prebiotics, the live microbes found in yogurt, and other fermented foods? Probiotics are probably more well-known to you. Here is a detailed explanation from registered dietitian Rebecca Ditkoff, MPH, RD, of Nutrition by RD in New York City.

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What Separates Probiotics from Prebiotics

The lining of the digestive tract is home to trillions of bacteria and other microorganisms that are vital to our health.

One of the most well-known components of this intricate system is the probiotic. The 'good' bacteria that reside in our guts and support a healthy digestive tract as well as bolster our immune systems are known as probiotics. Despite the fact that your digestive system automatically creates probiotics, it is still advantageous to eat foods that are naturally high in probiotics to enhance your levels and the variety of good bacteria strains, according to Ditkoff.

Probiotics have been proven to assist in restoring the balance of the digestive tract's microbes and repopulating the good bacteria after, say, taking a course of antibiotics.1

Prebiotics, on the other hand, are forms of carbohydrates that the body cannot digest and are present in fruits and vegetables that are high in fiber. Instead, they move through your stomach, where they act as a food supply for probiotics—healthy bacteria that help your body function normally. It's crucial to understand that while all fiber is prebiotic, not all fiber is prebiotic, according to Ditkoff.

 

Nutritional Advantages

"Prebiotics and probiotics play complementary roles for our gut health, and work as a team to support your gut microbiome," explains Ditkoff. Together, the probiotics and prebiotics serve to populate the live microorganisms and feed those germs, which helps to maintain the balance of good bacteria.

Prebiotics and probiotics in food

Fermentation, which has been used for centuries in many cultures to preserve food and improve its health benefits, frequently produces meals high in probiotics as a result. In recent years, fermented foods have gained popularity in the West as health-conscious patrons and professionals have realized their benefits for digestive health in particular. The popularity of kombucha and sauerkraut serves as ample proof.

Foods high in probiotics include plain live organic yogurt (look for the phrase "live, active culture"), sauerkraut, kimchi, and kefir, which are fermented milk drinks.

Tofu, tempeh, and miso are examples of items created from fermented soybeans.

Kombucha, is a slightly fizzy beverage made by fermenting black or green tea Many fruits, vegetables, whole grains, and legumes that are rich in specific types of fiber also contain prebiotics naturally.

Alliums, such as leeks, onions, and garlic, as well as apples, chicory root, dandelion greens, and Jerusalem artichokes (also known as sunchokes), are among the foods high in prebiotics.

Supplements with probiotics

Many of us are aware of the probiotic boxes and bottles found on drugstore shelves that promise to ease stomach problems. But is it really worth the occasionally high cost? Ditkoff advises not reaching for your wallet without thinking first.

Probiotics are marketed as dietary supplements in the US, meaning they are not subject to FDA testing or approval. Before products are marketed, manufacturers must ensure that they are safe and that all claims mentioned on the label are accurate. The sorts of bacteria stated on a label may or may not be effective for the ailment you are taking them for, though.

She also points out that not all probiotic strains are made equal and that the health advantages of different strains vary. Before using a probiotic supplement, explore your alternatives and your unique situation with your primary care physician or a registered dietitian (RD/RDN).

Supplements for prebiotics

In actuality, prebiotic supplement research is still in its infancy, and many of the advantages are still mostly hypothetical.2 It's recommended to get your prebiotics naturally whenever possible because they may be easily found in many fruits and vegetables and may be possibly beneficial.