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What Are Prebiotics? You've Heard of Probiotics, but What Are Prebiotics? Everything You Need to Know

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By Shashini ThennakoonPublished 2 years ago 5 min read
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Many people have heard of probiotics, which are live microorganisms that have been shown to benefit gut health. Probiotics can be found naturally in foods like yogurt, sauerkraut, and kimchi, but they're also often taken as supplements to benefit the digestive tract.

What about prebiotics, though?

Prebiotics are often disregarded, despite the fact that they have an impact on the health of your digestive system and many other aspects of your body.

This article explains prebiotics in detail, including what they are, how they effect your health, and how to take prebiotic supplements.

What are prebiotics, exactly?

The trillions of bacteria that live in your gastrointestinal (GI) tract and make up your gut microbiome are referred to as "gut microbiota." The bulk of these microbes live in your big intestine.

They provide processes that are critical to overall health, such as food metabolism and immune system modulation.

The microbiota in your gut can potentially impact disease risk, such as colon cancer, inflammatory bowel disease, and type 2 diabetes.Diet and lifestyle choices have a considerable impact on the diversity and types of bacteria found in the gastrointestinal system .

Prebiotics are necessary for a balanced microbiome. In layman's terms, they're nutrients that gut microbes break down.

According to the International Scientific Association of Probiotics and Prebiotics, a substance must meet the following criteria in order to be classed as a prebiotic.

It should be able to withstand stomach acid and digestive enzymes, as well as not be absorbed in the GI tract and be fermentable by intestinal microorganisms. It should also increase the growth or activity of intestinal bacteria to improve health.

Prebiotics come in a variety of forms, including:

  • fructans
  • galacto-oligosaccharides
  • starch- and glucose-derived oligosaccharides
  • pectic oligosaccharide
  • non-carbohydrate oligosaccharides

The majority of prebiotics are classified as carbs. Some prebiotics, on the other hand, are not classed as carbs. Non-carbohydrate oligosaccharides include cocoa flavonols.

Although prebiotics and probiotics are sometimes confused, they are not the same. Probiotics are live bacteria that can be found in your stomach, certain foods, and supplements, and they can help you feel better if you take them in the right amounts.

Prebiotics, on the other hand, are dietary substances that promote the growth and activity of specific bacteria.

Prebiotics have been dubbed "microbiome fertilizers" by some specialists.

Prebiotics can be found almost anywhere.

Some foods, such as yogurt, contain prebiotics.

  • asparagus
  • Jerusalem artichoke
  • onions and leeks
  • tomatoes
  • garlic
  • oats
  • honey
  • bananas
  • wheat, barley, and rye
  • peas
  • beans
  • chia seeds
  • cow’s milk
  • seaweed
  • chicory
  • dandelion greens
  • garlic
  • leeks
  • onions

One of the things that your healthy gut bacteria does with prebiotic fiber is convert it to butyrate, a short-chain fatty acid.

Butyrate generation in the colon is thought to be impossible to maintain without appropriate prebiotic fiber consumption, according to studies.

Prebiotics are fibers that humans can't digest but can be digested by your gut flora. These types of fiber supply nutrients to the microorganisms in your gut that help you have a healthy digestive system and immune system.

Which foods are probiotic?

Yogurt, for example, is a probiotic meal that naturally contains beneficial microorganisms.

If you want to add helpful bacteria to your diet, a high-quality plain yogurt with live cultures can be a great addition.

Fermented foods are also a good choice since they include helpful bacteria that feed on the sugar or fiber in the food.

Fermented foods include the following:

  • sauerkraut
  • kimchi
  • kombucha tea
  • kefir (dairy and nondairy)
  • some types of pickles (unpasteurized)
  • other pickled vegetables (unpasteurized)

If you want to consume fermented foods for their probiotic advantages, make sure they aren't pasteurized, as this destroys the bacteria.

Because they include both beneficial bacteria and a prebiotic source of fiber for the bacteria to feed on, some of those foods can also be considered synbiotic.

Cheese, kefir, and sauerkraut are examples of synbiotic foods.

Beneficial bacteria are naturally found in probiotic foods. Many of these items can be prepared at home or bought at a supermarket.

Is it necessary for me to take probiotic supplements?

Probiotic supplements are live beneficial bacteria or yeast in the form of tablets, powders, or liquids.

They're popular and simple to come by, but not all of them are worthwhile investments. They don't all have the same bacteria or concentrations of bacteria. Many items on the market also make claims that aren't backed up by evidence.

They also don't normally come with fiber food sources for the bacteria to devour, which can make them less effective if someone isn't eating those foods as well.

Some probiotic pills are designed to deliver germs all the way to your large intestine for maximum benefit, while others are unlikely to survive stomach acid.

Some people should not take a probiotic or may experience worsening symptoms if they do, such as those with small intestine bacterial overgrowth (SIBO) or those who are allergic to the supplement's contents.

For certain people, however, the correct probiotic strains might be quite useful. It varies according on the strain, product composition, product quality, and storage. 

As with any supplement, you should speak with a healthcare expert who is familiar with probiotics.

Probiotic supplements are meant to transfer specific bacteria species to the human intestine. However, not all probiotic supplements are created equal, and not all probiotic supplements contain the same amount of bacteria.

It's critical to maintain a healthy mix of gut bacteria for a variety of reasons.

Eat plenty of prebiotic and probiotic foods to do this, as they will aid in promoting the best balance of good and bad gut bacteria.

Check with your doctor to be sure you're getting the proper amount of each. It's possible to go too far or experience negative consequences.

Check out the World Gastroenterology Organization Global Guidelines list of evidence-based conditions that probiotics could potentially assist to determine whether you could benefit from a supplement. It also contains suggestions.

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