National Nutrition Month: Prebiotics and Probiotics

Mar 7, 2016
2 min read

You have probably heard of probiotics, seen ads about them on TV, or maybe even been recommended to take them after a course of antibiotics. But what are probiotics? And what is the difference between pre- and probiotics?

Probiotics

Probiotics are "good" bacteria, or live cultures - just like the ones naturally in your gut, that are found in food. These active cultures help change or repopulate your intestinal gut flora (aka the wide variety of bacteria that naturally lives in your gut).

Common probiotics are:

Lactobacillus (bacteria)
Bifidobacterium (bacteria)
Saccharomyces boulardii (yeast)

Many people think of bacteria and other microbes as being "germs," but many microorganisms help our bodies to function properly. The bacteria in our intestines help us digest food, destroy harmful bacteria, and produce vitamins. We have an enormous amount of bacteria in our intestines. In fact, our gut bacteria outnumbers our human body cells 10 to 1!

Probiotics may be used to boost immunity and overall GI health, treat IBS, treat and prevent anti-biotic associated diarrhea, IBD (like Crohns and Ulcerative Colitis), and more. There have been some studies to examine how some strains of live cultures may help prevent allergy symptoms and reduce symptoms of lactose intolerance. But, results vary from person to person. Probiotics are also used after one has taken antibiotics as the antibiotics have killed much of the beneficial gut bacteria. Taking probiotics helps to re-populate the gut and prevent harmful bacteria from moving in - like the bacteria that causes Clostridium difficile (or C. diff) infections.

Foods containing probiotics include:

yogurt
kefir
aged cheeses (cheddar, gouda, parmesan)
sauerkraut, kimchi, and other pickled vegetables
kombucha
miso
tempeh and soy beverages
beer, wine (in moderation - hate to burst your bubble!)

Prebiotics

Prebiotics are natural, non-digestibal components of food that promote the growth of the helpful bacteria in our guts. In other words, prebiotics feed the probiotics and promote the health of "good" bacteria! Prebiotics may also improve gastrointestinal health and potentially enhance calcium absorption.

Prebiotics include fructooligosaccharides (wow, that's a big word!) like inulin and galactooligosaccharides (another mouthfull). Simply said, the following foods contain prebiotics:

bananas and other fruit
onions
garlic
leeks
asparagus
artichoke
soybeans
whole wheat foods
raw chicory root
legumes

The "Dynamic Duo"

Prebiotics and probiotics work together in our bodies. The prebiotics are the food source for the probiotics which can restore and improve GI health. Products that combine these two together are called synbiotics. So, heaving bananas on your yogurt or cheddar cheese on whole wheat crackers is a win-win.

Be sure to include food sources of pre- and probiotics on your grocery list and touble check the labels at the store. You won't find FDA claims specifically for these, but you might see something liks "promotes a healthy digestive system" listed on the label.

Resources:

1) Newgent J. "Prebiotics and Probiotics: Creating a Healthier You." Academy of Nutrition and Dietetics. 12 October 2015. Accessed 7 March 2016. http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-the-dynamic-duo

2) "Probiotics: In Depth." National Center for Complementary and Integrative Health. July 2015. Accessed 7 March 2015. https://nccih.nih.gov/health/probiotics/introduction.htm

3) "This Simple Graphic Explains the Difference Between Probiotics and Prebiotics." Fooducate. 9 September 2013. Accessed 7 March 2016. http://blog.fooducate.com/2013/09/09/this-simple-graphic-explains-the-difference-between-probiotics-and-prebiotics/