We're in our wellness era and we don't know what to start, but all we see is people talking about gut health and daily supplements... so what should we prioritise?! Probiotics and prebiotics are a great place to start for you gut-wary girlies, they are both important components of a healthy digestive system, but they serve different roles. Here’s a quick and easy breakdown of the two...
Probiotics
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Definition: Probiotics are live microorganisms, usually bacteria or yeast, that provide health benefits when consumed in adequate amounts.
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Sources: Probiotics are commonly found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha. They are also available in supplement form.
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Function:
- Gut Health: Probiotics help maintain a healthy balance of beneficial bacteria in the gut microbiome. They can improve digestion, support immune function, and may even contribute to mental health.
- Digestive Disorders: Probiotics are used to manage and prevent conditions like diarrhea (especially antibiotic-associated diarrhea), irritable bowel syndrome (IBS), and inflammatory bowel diseases (IBD).
- Immune Support: Some probiotic strains stimulate the immune system, potentially reducing the risk of infections and allergies.
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Examples of Probiotic Strains: Lactobacillus acidophilus, Bifidobacterium bifidum, Lactobacillus rhamnosus, Saccharomyces boulardii.
Prebiotics
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Definition: Prebiotics are non-digestible fibers that serve as food for probiotics and other beneficial bacteria in the gut.
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Sources: Prebiotics are naturally found in foods such as onions, garlic, leeks, asparagus, bananas, whole grains, and chicory root. They can also be consumed as dietary supplements.
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Function:
- Gut Health: Prebiotics promote the growth and activity of beneficial bacteria in the gut, which can improve digestion, enhance nutrient absorption, and support overall gut health.
- Blood Sugar Control: Some prebiotics may help regulate blood sugar levels by slowing down the digestion and absorption of carbohydrates.
- Bone Health: Certain prebiotics may enhance calcium absorption, which can contribute to improved bone density.
- Weight Management: Prebiotics may help with weight management by promoting a feeling of fullness and reducing calorie absorption.
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Examples of Prebiotics: Inulin, oligofructose, fructooligosaccharides (FOS), galactooligosaccharides (GOS).
Key Differences
- Nature: Probiotics are live microorganisms, while prebiotics are non-digestible fibers.
- Function: Probiotics directly introduce beneficial bacteria into the gut, whereas prebiotics feed and support the growth of these bacteria.
- Sources: Probiotics come from fermented foods or supplements, while prebiotics are naturally found in certain plant foods.
So should we prioritise one over the other?
Probiotics and prebiotics work synergistically to maintain a healthy gut environment. Consuming both can optimize digestive health, enhance immune function, and potentially benefit overall well-being. This is why some products are marketed as "synbiotics," which combine both probiotics and prebiotics for added health benefits.
Both probiotics and prebiotics play crucial roles in supporting digestive health and overall well-being. Including a variety of probiotic-rich foods and prebiotic-rich foods in your diet can help maintain a balanced gut microbiome, which is essential for optimal health. If considering supplements, it’s advisable to consult with a healthcare provider, especially if you have specific digestive concerns or medical conditions.
