You've probably heard that probiotics are good for your gut. Maybe you've also heard about prebiotics and the gut microbiome. But what exactly are prebiotics and probiotics, and what does it all mean for you?
Are prebiotics the same as probiotics?
The short answer is, no. Prebiotics and probiotics are not the same. Both play a role in supporting the trillions of microorganisms that live in your digestive tract, collectively known as the gut microbiome. A healthy gut microbiome is associated with digestive health and may also influence immune function, metabolism, and other aspects of overall health.
However, research into the microbiome is still evolving, and not every claim about probiotics and gut health is supported by strong evidence. Understanding what prebiotics and probiotics do can help you make informed choices about getting them through food or supplements.
What foods contain probiotics?
Probiotics are live microorganisms that provide a health benefit when consumed in adequate amounts. They are often described as good or helpful bacteria, although probiotics can also include certain yeasts. Different probiotic microorganisms can have different effects. In other words, probiotics are not one-size-fits-all. A particular strain may have evidence supporting its use for one health concern but not another. Probiotics are found naturally in some fermented foods and are also available as dietary supplements.
Some common probiotic-containing foods include:
Yogurt with live and active cultures
Kefir
Sauerkraut that has not been heat-treated
Kimchi
Miso
Tempeh
Some fermented pickles
Certain fermented dairy products
When choosing a fermented food for its probiotic content, check the label. Not every fermented food contains live microorganisms by the time it reaches your plate. For example, some products undergo heating or processing that can kill the live cultures.
Some probiotics have been studied for specific digestive health concerns, including certain types of diarrhea and symptoms associated with irritable bowel syndrome.
For example, some probiotics may help reduce the risk of antibiotic-associated diarrhea in certain people. However, results vary depending on the specific probiotic strain and the individual.
Probiotics are also frequently marketed for bloating, constipation, immune health and general digestive wellness. While there is promising research in some areas, evidence is not equally strong for every condition or product. That's why it's important to look beyond the word probiotic on a label because the specific strain and amount matter.
What foods contain prebiotics?
Prebiotics are different. Rather than being live microorganisms themselves, prebiotics are substances that are selectively used by beneficial microorganisms in the body and provide a health benefit. Think of prebiotics as fuel for certain microbes in your gut.
Many prebiotics are types of dietary fiber or carbohydrates that your body does not fully digest. When they reach the colon, gut microorganisms can use them as food.
Prebiotic-containing foods include:
Garlic
Onions
Leeks
Asparagus
Bananas
Oats
Barley
Beans and other legumes
Chicory root
Some nuts and seeds
Eating a variety of plant foods is one of the easiest ways to increase your intake of prebiotic compounds and dietary fiber.
Prebiotics can support the growth or activity of certain microorganisms in the gut. Increasing prebiotic-rich foods also often means increasing dietary fiber, which offers numerous established health benefits. Adequate fiber intake supports normal digestion and can help with bowel regularity.
Fiber-rich eating patterns are also associated with better heart and metabolic health. However, increasing fiber too quickly can cause gas, bloating or abdominal discomfort. If you're not accustomed to eating a lot of fiber, increase your intake gradually and drink enough fluids.
Why Does My Gut Microbiome Matter?
Your digestive tract is home to a remarkably complex community of microorganisms. The composition of this community varies from person to person and can be influenced by factors such as diet, age, medications, illness and other aspects of lifestyle.
Your gut microorganisms help break down certain components of food that your body cannot digest on its own. They also produce compounds that can interact with the cells lining the digestive tract and may influence other biological processes.
Researchers are continuing to investigate the relationship between the gut microbiome and conditions ranging from digestive disorders to metabolic and immune health.
That doesn't mean that changing your microbiome will prevent or cure disease. The science is more complicated than many supplement advertisements suggest. But supporting a diverse and healthy gut microbiome is an important area of ongoing research.
Do I Need to Take a Prebiotic or Probiotic Supplement?
For generally healthy people, eating a varied diet that includes plenty of fruits, vegetables, whole grains, legumes and other plant foods can provide prebiotic fibers and other nutrients that support overall gut health.
Probiotic supplements may be useful in certain circumstances, but there is no universal recommendation that everyone should take one. If you're considering a probiotic supplement, look for a product that identifies the genus, species and strain of the microorganism.
Research is often specific to a particular strain, so simply choosing a product that boasts it contains billions of cultures doesn't necessarily mean it will provide the benefit you're looking for. It's also important to remember that probiotic supplements are not regulated in the same way as prescription medications and this means that product quality can vary.
Your health care provider or pharmacist can help you evaluate whether a probiotic supplement makes sense for you and how it fits with any other medications you may be taking and any health conditions you may have.
Should I Take Probiotics if I’m Taking an Antibiotic?
Antibiotics are designed to kill or inhibit bacteria that cause infections, but they can also affect beneficial bacteria in the digestive tract. This is one reason some people experience diarrhea or other digestive symptoms while taking antibiotics. That doesn't mean you should automatically take a probiotic whenever you're prescribed an antibiotic. Evidence varies depending on the antibiotic, probiotic strain, and individual circumstances.
If you're taking an antibiotic and are concerned about digestive side effects, talk with your healthcare provider or pharmacist before adding a probiotic. Some probiotics may also need to be taken at a different time from certain medications. Most importantly, never skip or stop an antibiotic because you're concerned about its effect on your gut microbiome and remember to always take antibiotics exactly as prescribed.
Are Probiotics Safe?
For most healthy people, probiotics are generally considered safe and may cause mild digestive symptoms such as gas or bloating when first introduced. However, probiotics are not appropriate for everyone. People who are seriously ill or have significantly weakened immune systems may be at greater risk of complications from live microorganisms.
If you have a chronic health condition, are immunocompromised, are pregnant or are taking multiple medications, talk with your healthcare provider or pharmacist before starting a probiotic supplement. And remember that just because a product claims to be natural, that is not a guarantee that it is risk free.
Your gut is home to a complex ecosystem, and taking care of it is about much more than buying a bottle of probiotics.
About Revan Health
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