Probiotics and prebiotics have become increasingly popular in recent years. Many people use these supplements to improve their overall health and well-being.
Probiotics are live microorganisms that are beneficial for health, while prebiotics are non-digestible food ingredients that promote the growth of beneficial microorganisms in the gut.
They are often associated with gut health and are considered to be essential for maintaining a healthy digestive system. In this article, we will take a closer look at what probiotics and prebiotics are, how they work, and the benefits they offer.
Probiotics are crucial for maintaining a healthy gut microbiome. They improve digestive health, boost the immune system, and help to reduce inflammation. Probiotics can help to manage conditions such as irritable bowel syndrome (IBS), diarrhea, and lactose intolerance. Probiotics can also help to reduce the risk of certain diseases, including cardiovascular disease and colorectal cancer.
What are Probiotics?
Probiotics are live microorganisms that are found in our digestive system. They are considered to be “good” bacteria that are essential for maintaining a healthy gut microbiome. These bacteria are similar to those found naturally in the body and are often found in fermented foods.
There are several types of probiotics, but the most common are Lactobacillus and Bifidobacterium. Other strains like Streptococcus thermophilus and Saccharomyces boulardii are also beneficial for health.
These bacteria are found in fermented foods such as sauerkraut, kimchi, miso, kombucha, fermented soy products, fermented dairy alternatives such as coconut yogurt and almond milk yogurt. They are also available in supplement form. Incorporating fermented foods into your diet can be an easy way to increase your intake of probiotics and improve your overall gut health. It’s important to note, however, that not all fermented foods contain live cultures of beneficial bacteria.
Kimchi is a traditional Korean dish made from fermented vegetables like cabbage and radishes. It is a good source of probiotics and can help to improve gut health.
Sauerkraut is a fermented cabbage dish that is popular in many European countries. It is rich in probiotics and can help to improve digestion and boost the immune system.
Miso is a Japanese seasoning made from fermented soybeans. It is rich in probiotics and can help to improve gut health.
How do Probiotics Work?
Probiotics work by balancing the bacteria in our gut. They help to increase the number of good bacteria while reducing the number of harmful bacteria. This balance is essential for maintaining a healthy digestive system.
When we consume probiotics, they are able to reach the intestines where they begin to colonize. This colonization helps to improve the diversity of the gut microbiome and can help to improve digestion, boost the immune system, and reduce inflammation.
Benefits of Probiotics
There are several benefits associated with consuming probiotics. These include:
- Improved Digestive Health: Probiotics help to improve digestion by promoting the growth of good bacteria in the gut. They can also help to break down food more efficiently, which can reduce bloating, gas, constipation and other digestive issues.
- Boosted Immune System: Probiotics help to stimulate the immune system, by stimulating the production of antibodies and other immune cells. This can help to protect against infections and other illnesses.
- Reduced Inflammation: Probiotics can help to reduce inflammation in the gut and throughout the body. This can help to reduce the risk of chronic diseases such as heart disease and diabetes.
- Improved Mental Health: Research has shown that probiotics may have a positive impact on mental health. They may help to reduce anxiety and depression, as well as improve cognitive function.
- Lowered Blood Pressure: Some studies have shown that probiotics may help to lower blood pressure levels, which can reduce the risk of heart disease.
What are Prebiotics?
Prebiotics are non-digestible food ingredients that promote the growth of good bacteria in the gut Unlike probiotics, which are live microorganisms, prebiotics are a type of fiber that can be found in certain fruits, vegetables, and whole grains. Prebiotics work by feeding the healthy bacteria in the gut, allowing them to thrive and grow.
The most common type of prebiotic is inulin. This is a type of dietary fiber that is found in foods such as Jerusalem Artichoke (sunchokes, topinambour), chicory root, asparagus, onions, leeks, kidney beans and bananas.
How do Prebiotics Work?
Prebiotics work by promoting the growth of good bacteria in the gut. They help to feed the bacteria, allowing them to multiply and improve the diversity of the gut microbiome. This can help to improve digestion, boost the immune system, and reduce inflammation.
Benefits of Prebiotics
There are several benefits associated with consuming prebiotics. These include:
- Improved Digestive Health: Prebiotics help to improve digestion by promoting the growth of good bacteria in the gut. This can help to reduce bloating, gas, and constipation.
- Boosted Immune System: Prebiotics help to stimulate the immune system, which can help to fight off infections and diseases.
- Reduced Inflammation: Prebiotics can help to reduce inflammation in the gut and throughout the body. This can help to reduce the risk of chronic diseases such as heart disease and diabetes.
Recommended Daily Intake
The recommended amount of probiotics and prebiotics varies depending on the specific strain and type of bacteria, as well as an individual’s age, gender, and health status. Generally speaking, there is no established daily intake recommendation for probiotics, but some experts suggest aiming for at least 1 billion CFUs (colony-forming units) of a variety of probiotic strains daily.
For prebiotics, the recommended daily intake varies between 5 to 20 grams per day, depending on the type of prebiotic fiber. It’s important to gradually increase your prebiotic intake, as too much too soon can lead to digestive discomfort.
It’s important to note that everyone’s gut microbiome is unique, so the optimal amount of probiotics and prebiotics may vary from person to person. Some people may experience digestive discomfort when first introducing probiotics and prebiotics into their diet. It’s recommended to start with a small amount and gradually increase the intake over time.
It’s always a good idea to talk to a healthcare professional or a registered dietitian for personalized recommendations based on your individual health status and dietary needs.