Some examples of synbiotic foods are cheese, kefir, and sauerkraut. Once you regularly feed the wrong bacteria, they’re able to grow faster and colonize more easily, without as many helpful bacteria to prevent them from doing so (5). While we think of bacteria as invisible villains, your body is actually teeming with bacteria heroes. Babies get access to prebiotics through the sugars in breast milk, and some infant formulas also contain prebiotics. People with weakened immune systems were also more vulnerable to side effects.
This microecosystem, called a microbiome, plays a large role in your health. Your mood and behavior also may be impacted by the microorganisms living in your microbiome. But combining probiotic foods and prebiotic foods may be the best way to get all the synergistic effects of these beneficial components. The combination is called synbiotic — a word that was first coined for use in supplements but is also used for food.
You can take probiotics as a dietary supplement, or you can get them through fermented foods and drinks. In general, food and drink sources might help to promote a greater diversity of microbes in your biome, which is good for maintaining your general health. Some food sources may also include prebiotics, the fibers that probiotics need to feed on to thrive. The prebiotics concept was introduced for the first time in 1995 by Glenn Gibson and Marcel Roberfroid [4].
Probiotics and prebiotics have gained popularity in recent years for their potential health benefits. But what exactly are probiotics and prebiotics, and how do they differ?
This concept provides the potential to stop the huge prebiotic controversies and can be recommended in future guidelines from the FAO and/or the WHO on prebiotics. To assess the effects of oral L-rhamnose and lactulose on lipid profile in a partially randomized crossover study, Vogt et al. [185] administered 25 g/day of these two prebiotics for four weeks in healthy individuals. They observed a significant reduction in the synthesis and level of TAG but not cholesterol. Opposed to that, the results of another investigation in 1991 suggested that lactulose increased blood cholesterol (up to 10%) and B-apolipoprotein (up to 19%) [186]. A group study in 2006 reported that supplementation with 15 g/day FOS for 3 weeks elevated Bifidobacteria population in the feces and improved Crohn’s disease [103].
That means prebiotics may cause side effects, even at recommended therapeutic doses (1). In addition to gut health, prebiotics influence immune function, blood sugar regulation, appetite, and energy expenditure (9, 10). Fat-soluble vitamins, for instance, should be taken with a meal that includes fat in order to maximize your body’s absorption of these nutrients. Bifidobacteria is a group of bacteria that have a long clinical track record for supporting gut health. Unfortunately, levels of Bifidobacteria dramatically decline with age.
What are probiotics?
“The goal of a prebiotic is to promote the growth of good bacteria that are already there,” says Dr. Huttenhower. “Prebiotic fibers aren’t absorbed in the stomach or small intestine, so when they reach the colon, microbes feed off them, which ultimately helps them grow.” Ideally, this should make for a diverse and balanced gut microbiome12. For example, researchers in 2019 reported identifying nearly 2,000 previously unknown gut bacterial species.
Probiotics are live bacteria and yeasts that are good for your digestive system. These microorganisms are often referred to as “good” or “friendly” bacteria because they help maintain the natural balance of organisms in the intestines. Probiotics can be found in certain foods, such as yogurt, kefir, and sauerkraut, as well as in dietary supplements.
What are prebiotics?
Prebiotics are a type of fiber that the human body cannot digest. Instead, they serve as food for probiotics, helping them grow and flourish in the gut. Foods high in prebiotics include bananas, onions, garlic, and asparagus.
How do probiotics and prebiotics work together?
Probiotics and prebiotics work synergistically to promote a healthy gut microbiome. While probiotics introduce beneficial bacteria into the gut, prebiotics provide the necessary nutrients for these bacteria to thrive. Consuming both probiotics and prebiotics can help improve digestion, boost the immune system, and support overall health.
FAQs about probiotics and prebiotics:
- Can probiotics help with digestive issues? Yes, probiotics have been shown to alleviate symptoms of digestive disorders such as irritable bowel syndrome and diarrhea.
- Are there any side effects of taking probiotics? Some people may experience mild bloating or gas when first starting probiotic supplements, but these symptoms usually subside after a few days.
- How can I incorporate more prebiotics into my diet? Adding foods like bananas, onions, and whole grains to your meals can help increase your prebiotic intake.
