Probiotics and prebiotics both help keep the digestive tract healthy, but they operate in slightly different ways. They are found in both food and supplements and are generally considered safe for most people. Understanding how prebiotics and probiotics work can help you decide how to incorporate them into your diet.
Probiotics
Probiotics are beneficial live microorganisms that help to improve the functioning of the digestive tract. They colonize the gut to work alongside naturally occurring microorganisms there and help to defend the digestive tract against harmful microorganisms. Probiotics include bacteria, yeasts and viruses and can be found in a variety of food products, such as yogurt, miso and tempeh. You can also take supplements containing probiotics to get the benefits of these healthy microorganisms. The most common probiotics are the bacterial strains lactobacilli and bifidobacteria.
Prebiotics
Prebiotics include non-living indigestible compounds that boost the growth of healthy microorganisms that naturally exist in the digestive tract. These compounds are also known as fermentable fiber because intestinal bacteria digest them, causing fermentation. Fruits, vegetables and grains all contain prebiotics. Foods particularly high in prebiotics include artichokes, bananas, flax and oatmeal. Other sources include supplements and fortified foods. The main prebiotic is the oligosaccharide inulin.
Importance
Maintaining a healthy population of gut microorganisms can help to protect you from digestive diseases, such as gastroenteritis, irritable bowel syndrome and diarrhea. A healthy gut microbial population also boosts immune system functioning. Probiotics and prebiotics are especially important for people taking antibiotics or other medications that can destroy beneficial bacteria in the digestive tract, since the gut needs to be repopulated after taking these medicines. Infections with unhealthy bacteria and high stress levels can also cause a decline in normal healthy gut microorganisms. Probiotics and prebiotics can help restore the normal intestinal microorganism balance. Consumption of prebiotics may also aid in calcium absorption.
Considerations
Prebiotics and probiotics can be taken at the same time. Products containing both probiotics and prebiotics are called synbiotics. Both probiotics and prebiotics may cause mild side effects, such as gas and bloating. Individuals with immune system disorders may be at risk of more serious side effects from probiotics, including an overgrowth of normally beneficial bacteria that can lead to infection. Consuming probiotics and prebiotics in whole foods may be a better way to get the benefits than taking supplements, since the whole foods that contain them are typically healthy foods with lots of additional nutrients that keep you healthy.
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