What are the differences between Prebiotics and Probiotics?
Probiotics are live microorganisms in certain foods that can provide health benefits to our gut when consumed. Prebiotics, on the other hand, are high fiber foods that probiotics use as fuel to multiply in our gut. Prebiotics and probiotics work best in tandem. Prebiotics are the food that probiotics use to multiply; therefore, it is beneficial to eat a diet that has both to gain the digestive and overall health benefits of each.
What are the benefits of Prebiotics and Probiotics?
Prebiotics:
- Stimulate the growth of beneficial bacteria essential for a healthy gut.
- Improve digestion and reduce conditions such as constipation and bloating.
- Enhance mineral absorption critical for bone health.
- Promote a healthy gut environment which supports our immune system.
Probiotics:
- Maintain a healthy balance of gut bacteria by stopping bad bacteria and helping the growth of good microorganisms.
- Improve digestion and reduce occurrences of GI issues such as diarrhea.
- Probiotics have been studied for their role in preventing IBS and IBD, a.k.a. chronic colon diseases.
What food can negatively affect gut microbiota?
A diet that is high in refined carbohydrates and high in added sugar can negatively affect normal gut bacteria. When you feed the bad bacteria in your gut, they grow faster and colonize more easily without the beneficial bacteria being there to prevent them from doing so. Eating probiotics and prebiotics can help offset these negative effects.
What foods are high in prebiotics and probiotics?
Many foods naturally contain prebiotics, such as vegetables, fruits, and legumes. On the other hand, probiotics can be found in foods such as yogurt, kimchi, and other fermented foods. Check out the diagram below for a simple outline of what you can sprinkle into your diet to get the best of both worlds.
Spotlight: Prebiotic Soda
Prebiotic soda has recently gained popularity, attracting many consumers due to its advertised health benefits. These include supporting gut health, lowering cholesterol, promoting weight loss, stabilizing blood sugar levels, and more. Brands such as Poppi and Olipop are leading the market.
Unlike regular soda, these contain prebiotics and less added sugar while offering similar flavors. However, the potential health benefits of these sodas are still being debated, with current research unable to provide a definitive answer. Prebiotic sodas use processed fiber, which is different from the kind found in whole foods. These fibers are thought to be fermented in the gut faster than regular fiber, stopping it short of reaching the microbes in the large intestine. This fast fermentation can prevent your microbiome from receiving the full potential of fiber intake.
In summary, while these prebiotic sodas are better than traditional high sugar sodas, they cannot replace the benefits of a diverse and balanced diet on their own. There’s no harm in incorporating these sodas as a healthier alternative in your diet! But, if you want to see the full benefits of probiotics and prebiotics, aim for a colorful, veggie-filled plate!
Sources:
Gunnars, K. (2022, November 17). Probiotics and prebiotics: What’s the difference? Healthline. https://www.healthline.com/nutrition/probiotics-and-prebiotics
Yadav, M. K., Kumari, I., Singh, B., Sharma, K. K., & Tiwari, S. K. (2022). Probiotics, prebiotics, and synbiotics: Safe options for next-generation therapeutics. Applied Microbiology and Biotechnology, 106(1), 505-521. https://doi.org/10.1007/s00253-021-11646-8
Wang, X., Wang, C., Xia, N., Song, X., Jia, Y., & Lin, Y. (2021). Anti-inflammatory effects of Lactobacillus plantarum CCFM0236 on the modulation of the gut microbiota in aging mice fed with a high-fat diet. Nutrients, 13(10), 3211. https://doi.org/10.3390/nu13103211