Which is better for gastrointestinal health: prebiotics or probiotics? A healthy intestine plays a major role in our overall health and well-being. Prebiotics When Probiotics – In the form of foods or supplements – is one way to strengthen your digestive system and keep it functioning efficiently.
The gut flora affects 100 trillion live, both “good” and “bad”, affecting nutrient absorption, metabolism, immunity, mental health, degree of sleep, and even the formation of spots. It is composed of bacterial microorganisms. A Harvard Medical School Research (Opens in a new tab) We have found that a healthy intestine may also prevent some cancers and autoimmune diseases.
Meanwhile, research from University of Tsukuba (Opens in a new tab) In Japan, it suggests that a healthy intestine can improve sleep quality. It has been found that gut bacteria can affect sleep patterns by helping to produce important chemical messengers in the brain, such as mood-boosting serotonin and dopamine.
Here we will take a closer look at the differences between prebiotics and probiotics, their main differences, and how both can benefit us.
Prebiotics and Probiotics: What’s the Difference?
“Probiotics are beneficial or” good “living bacteria with the ability to restore and improve the gut flora or gut flora,” founded Marilia Chamon, a gut health expert. Says. Gut fullness nutrition (Opens in a new tab).. “They may be found in foods and drinks, or they may be taken in the form of tablets or powders.”
“On the other hand, prebiotics are undigested dietary fiber and serve as food for gut microbiota. You can find them in certain foods and supplements. Probiotics are transient. , Can survive for a short period of time in the intestine, but habitability is not established. By feeding prebiotic fiber, it forms colonies in the intestine and provides the fuel needed to improve digestive health. Give. “
Prebiotics and Probiotics: Where can I find them?
Chamon recommends eating a variety of foods to get prebiotics: Each contains a unique fiber that various microbes in the intestine want to eat. This is one of the best ways to increase the biodiversity of microorganisms that are important for a healthy gut.
- artichoke
- onion
- garlic
- asparagus
- Leek
- Immature / green banana
For probiotics, Chamon recommends consuming a variety of cultured and fermented foods, including those listed below.
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- miso
- Kombucha
- pickles
“These are a dietary source of live bacteria that can favorably change the microbial balance of the gut,” she says. “This is because it provides a high concentration of digestive enzymes produced by the microorganisms in the food during the fermentation process, which can help digest simple and complex carbohydrates such as fiber, protein and fat. “
Is it better to take prebiotics or probiotics?
Taking prebiotics and probiotics together is perfectly fine. Microbiota therapy (Opens in a new tab).. Prebiotics are not needed for probiotics to work, but they may make them more effective.In fact, one 2020 research (Opens in a new tab) It has been suggested that doing this may also help treat obesity.
But when is the best time to choose between prebiotics and probiotics? “Foods rich in probiotics help improve gut microbiota diversity, and taking supplements can be used as a therapeutic tool to address certain symptoms such as bloating, constipation, and diarrhea. “Masu,” says Chamon.
However, she recommends using only certain probiotic strains that have been studied and proven to help certain bowel-related symptoms.
“On the other hand, prebiotics feed probiotics. That’s why it’s important to eat a variety of plant-oriented diets rich in prebiotics fiber. Prebiotics supplements have enough fiber. It’s also useful for people who have a hard time eating. The recommended daily intake in the United States is 25-30g. “
What are postbiotics?
“Postbiotics are beneficial compounds made when friendly bacteria in the gut-probiotics-digest and break down dietary fiber-prebiotics,” explains Chamon. “Some of the most important postbiotics are called short-chain fatty acids (SCFAs), which play an important role in gut health by stabilizing the gut environment and nourishing beneficial bacteria. It also prevents opportunistic bacteria from invading and adhering to the intestinal ecosystem. “
