Probiotics and prebiotics are both beneficial to human health. Probiotics are live beneficial bacteria that can be found in certain foods or supplements and can provide a variety of health benefits. Prebiotics, on the other hand, are types of carbohydrates, mostly fiber, that humans cannot digest. They feed probiotics which are tiny living microorganisms such as bacteria and yeast. Both prebiotics and probiotics have the potential to support beneficial bacteria and other organisms in the digestive tract.
Prebiotics and probiotics both support the body in building and maintaining a healthy colony of bacteria and other microorganisms which can aid for digestion. In 2013, study on gut bacteria confirms that a wide variety of good bacteria can help the normal function of immune system, eliminate depression symptoms, and may help obesity. Additionally, some of your gut bacteria produce vitamin K and short-chain fatty acids and provide important nutrition to the cells lining of your digestive tract.
The benefits of prebiotics have links to the benefits of probiotics. Prebiotics may support a healthy gut, offering better digestive health, fewer antibiotic-related health problems, and other benefits. According to some research, prebiotics may benefit the body by improving calcium absorption, changing how quickly the body can process the carbohydrates, supporting probiotic growth of gut bacteria, and potentially improving digestion as well as metabolism.
Prebiotics are naturally found in a variety of foods. Prebiotic fibers can be found in vegetables, fruits, and legumes. Prebiotic fiber-rich foods include legumes, beans, peas, oats, bananas, berries, asparagus, garlic, and onions. Beneficial bacteria are naturally present in probiotic foods. These foods can be prepared at home or purchased at a supermarket. Yogurt is a good example of probiotic food. If you want to add beneficial bacteria to your diet, a high-quality, plain yogurt with live cultures can be an ideal addition. Fermented foods are another excellent choice because they contain beneficial bacteria that thrive on the naturally occurring sugar or fiber in the food. Fermented foods such as kimchi, kombucha tea, kefir (dairy and non-dairy), and some types of unpasteurized pickles contain probiotic.
Keeping your gut bacteria balanced is important for many aspects of health. Eat plenty of both prebiotic and probiotic foods to promote the most ideal balance between good and bad gut bacteria.
- PNFP Rowence F. Zorilla, RND
References:
1. Probiotics and Prebiotics: What’s the Difference?
https://www.healthline.com/nutrition/probiotics-and-prebiotics#probiotic-supplements
2. What is the difference between prebiotics and probiotics?
Medically reviewed by Dena Westphalen, Pharm.D. — Written by Zawn Villines on October 29, 2018
https://www.medicalnewstoday.com/articles/323490#:~:text=Prebiotics%20and%20probiotics%20both%20support,environment%20where%20microorganisms%20can%20flourish.
