Probiotics and prebiotics are popular topics in health and dietetics. Although the evidence is not conclusive, the American Dietetic Association states that studies are finding promising connections between these microorganisms, digestive health and immune health. More research is needed to confirm their effectiveness, safety and optimal dosage.
Probiotics
According to the American Dietetic Association, probiotics are live microorganisms that can offer health benefits when administered in adequate amounts. Although the potential benefits of probiotics are still being explored, studies have shown that specific strains of these bacteria may benefit individuals with occasional constipation, diarrhea, irritable bowel syndrome, lactose intolerance and inflammatory bowel conditions. Mayo Clinic states that in addition to probiotics' influences on digestion, they can also provide protection against harmful bacteria.
Sources of Probiotics
A number of foods and dietary supplements containing probiotics are available. These products have various types and amounts of live active bacteria cultures. Products that are commercially available contain strains of lactobacillus, bifidobacterium, Streptococcus thermophilus and Saccharomyces. These strains are considered safe for the healthy population and can be found in yogurts, other dairy products, pills and dry foods. Probiotics may not be safe for people with compromised immune systems, young children and older adults.
Prebiotics
The beneficial bacteria that live in your body can be damaged by stress, medications, a poor diet and certain medical conditions. Prebiotics are nutrients that can be used as food by the probiotics so that they can be strengthened and work more effectively. Along with probiotics, evidence is also still being gathered on the health benefits of prebiotics. Preliminary studies show that prebiotics may improve colitis, gastroenteritis, calcium absorption and immune system function, according to the Mayo Clinic.
Sources of Prebiotics
Prebiotics occur naturally in a number of foods, especially those high in fiber such as grains, fruits and vegetables. Some of the best natural sources of prebiotics are dairy products, bananas, berries, honey, legumes, onions, oatmeal and artichokes. Prebiotics are also available as supplements in the form of tablets, capsules or additives that are sprinkled onto food. The makers of products that do not naturally contain prebiotics, like drinks mixes and yogurts, may add them in during processing.
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