Prebiotics Vs Probiotics

Prebiotics and probiotics are definitely terms you’ve heard before, whether from your doctor, advertisements, or even blogs on healthy living. Do you, however, understand the distinct roles and purposes of prebiotics and probiotics in the human body?

The lining of gut is covered with microscopic organisms and bacteria that create a micro-ecosystem called a microbiome. These bacteria help digest food and take in nutrients. They help maintain overall physical health and reduce the risk of heart and kidney diseases. An unbalanced or unhealthy microbiome may make it more likely prone to gastrointestinal diseases such as ulcerative colitis, or irritable bowel syndrome. Furthermore, Maintaining this balance requires both probiotics and prebiotics.

What are prebiotics?

Prebiotics are a type of specialized plant fiber that feed the microbes in your gut and stimulate the growth of healthy bacteria. They are found in fruits and vegetables that contain complex carbohydrates, like fiber and starch. These carbs can’t be digested by your body, so they bypass the digestive system and travel to your colon, where your gut’s microorganisms metabolize and ferment the prebiotics. When prebiotics are broken down, it creates different short-chain fatty acids. These short-chain fatty acids improve your metabolic and overall health by helping provide energy to your colon cells, producing necessary mucus, and aiding in reducing inflammation and promoting immunity. In short, think of prebiotics as the fertilizer to help good bacteria grow.

Prebiotic Foods beneficial for Gut Health

Onions- Onions are rich in prebiotics properties which strengthens gut flora, helps with fat breakdown, and boosts immune system. Onions are also rich in antioxidant and anticancer properties.

Flaxseeds -Flaxseeds are great source of prebiotics. The fiber in flaxseeds promotes healthy gut bacteria, which encourages regular bowel movements. Flaxseeds have antioxidant and anticancer properties. It is beneficial in promoting regular bowel movements, lowers LDL (bad) cholesterol and regulate blood sugar levels.

Bananas - Bananas are rich in vitamins, minerals, and fiber, they contain small amounts of dietary fibre (inulin) . Furthermore, Unripe (green) bananas has more prominent prebiotic effect.

Garlic - Garlic acts as a prebiotic by promoting the growth of beneficial bacteria in the gut. It helps to prevent disease-promoting bacteria from growing. It has beneficial antioxidant, anti-inflammatory, and lipid-lowering properties.

What are probiotics?

Probiotics are live microorganisms that are intended to have health benefits when consumed or applied to the body. They can be found in yogurt and other fermented foods, dietary supplements, and beauty products. Although people often think of bacteria and other microorganisms as harmful “germs,” many are actually helpful. Some bacteria help digest food, destroy disease-causing cells, or produce vitamins. Many of the microorganisms in probiotic products are the same as or similar to microorganisms that naturally live in our bodies.

Probiotic foods beneficial for Gut Health

Yogurt - Yogurt is one of the best sources of probiotics, it is made from milk that has been fermented by probiotics, mainly lactic acid bacteria and bifidobacteria that can improve gut health. Eating yogurt is associated with many health benefits, including improved bone health, high blood pressure

Buttermilk -Buttermilk refers to a range of fermented dairy drinks. Buttermilk is low in fat and calories but contains several important vitamins and minerals, such as vitamin B12, riboflavin, calcium, and phosphorus.

Kimchi-Kimchi is a fermented, spicy dish made from cabbage and is high in vitamins and minerals, including vitamin K, riboflavin (vitamin B2), and iron. It contains the lactic acid bacteria Lactobacillus kimchii, as well as other lactic acid bacteria that is beneficial for digestive health.

Tempeh -Tempeh is a fermented soybean product , it’s flavour is best described as nutty, earthy, or similar to that of a mushroom. Fermentation of soyabean produces vitamin B12, a nutrient that soybeans do not contain . Furthermore, Tempeh makes a great choice for vegetarians as well as anyone looking to add a nutritious probiotic to their die

What is the difference between prebiotics and probiotics?

Both prebiotics and probiotics support healthy bacteria and organisms in your gut to aid in digestion, but they help in different ways. Probiotics are live organisms — typically certain strains of bacteria and yeasts — that are found in certain foods and actually add to the number of microbes already living in your gut. Prebiotics are not living organisms; they are naturally occurring food components. Prebiotics serve as a source of food for the probiotics to grow. So probiotics actually need prebiotics in order to work effectively to improve and maintain your gut health.

Importance of Microorganisms for Gut Health

The complex community of microorganisms in the gut is called the gut flora, gut microbiota, or gut microbiome. The gut microbiota includes bacteria, viruses and fungi with bacteria comprising the vast majority. The gut is home to a complex ecosystem of 300–500 bacterial species. Most of the gut flora is found in your colon, or large intestine, which is the last part of your digestive tract.

The gut flora performs many important health functions. It manufactures vitamins, including vitamin K and some of the B vitamins and turns fibers into short-chain fats like butyrate, propionate, and acetate, which feed your gut wall and perform many metabolic functions. These fats also stimulate the immune system and strengthen gut wall. Henceforth, Gut flora consists of hundreds of types of microorganisms. These microorganisms perform numerous important bodily functions.

Conclusion

Prebiotics and probiotics both support the body in building and maintaining a healthy colony of bacteria and other microorganisms, which supports the gut and aids digestion. Including foods containing prebiotics and probiotics components help promote beneficial bacteria by providing food and creating an environment where microorganisms can flourish.

References:

https://www.healthline.com/nutrition/probiotics-and-prebiotics

https://www.healthline.com/health/gut-health#_noHeaderPrefixedContent

https://www.healthline.com/nutrition/19-best-prebiotic-foods

https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods