Discovering the Benefits of Prebiotics vs Probiotics
When it comes to maintaining good gut health, you might have heard about both prebiotics and probiotics. While these two terms sound similar, they describe entirely different things. In this article, we’re going to explore the differences between prebiotics and probiotics, and discover the unique benefits that each one offers.
What are Prebiotics?
Prebiotics are a type of dietary fiber that provide nourishment to the beneficial bacteria in our gut. They are naturally found in many foods including bananas, asparagus, oats, garlic, and onions.
Prebiotics work by passing through the stomach and small intestine undigested, until they reach the colon where they are fermented by the gut bacteria. This fermentation process produces short-chain fatty acids, which provide energy to the colon cells and aid in maintaining a healthy gut environment.
The Benefits of Prebiotics
Research suggests that consuming prebiotics may help to improve digestion, reduce inflammation, and increase the absorption of important nutrients like calcium and magnesium. Additionally, prebiotic intake has been linked to a decrease in the risk of developing certain diseases, such as heart disease, diabetes, and colorectal cancer.
One large study found that consuming at least 5 grams of prebiotics per day can significantly increase beneficial bacteria in the gut, while another study linked prebiotics to improved cognitive function in overweight adults.
What are Probiotics?
Probiotics, on the other hand, are living microorganisms that are found in fermented foods and supplements. These good bacteria help to colonize the gut, and can be especially beneficial following an illness, course of antibiotics or significant stress.
Probiotics work by fighting off harmful bacteria in the gut, and also by producing enzymes and peptides that aid in digestion. Different strains of probiotics have different benefits – for example, Lactobacillus acidophilus is known to improve lactose digestion, while Bifidobacterium bifidum has been linked to reducing inflammation and improving gut-barrier function.
The Benefits of Probiotics
Research has shown that taking probiotics may help to improve the immune system, alleviate digestive symptoms like bloating and constipation, and even reduce anxiety and depression in some individuals.
One study found that taking a probiotic supplement for just one week helped to reduce feelings of stress and anxiety in healthy individuals, while another study showed that taking probiotics during pregnancy can help to prevent eczema in newborns.
Which one should you choose?
Both prebiotics and probiotics offer unique benefits, and it’s possible to include both in your diet. The best way to consume prebiotics is to eat a variety of fruits, vegetables, and whole grains that are rich in these fibers. Meanwhile, probiotics can be found in fermented foods like yogurt, kefir, and kimchi, or can be taken as a supplement.
It’s important to note that not all probiotic supplements are created equal. When choosing a supplement, look for one that contains a variety of strains, and make sure it’s stored properly to ensure the bacteria is alive and active.
Conclusion
Whether you are looking to improve digestion, boost immunity, or reduce inflammation, prebiotics and probiotics can both be helpful additions to your diet. By eating a healthy, varied diet and including these beneficial fibers and bacteria, you can support a healthy gut and overall wellbeing.
