Probiotics and Prebiotics: What’s the Difference?

Probiotics and prebiotics are microbiota-management solutions that is responsible for improving host health. Yet these both sound similar, the two play very different roles in your health.¹

In short probiotics are beneficial bacteria, and prebiotics are food required by these bacteria. 

Well let’s see what you need to know about the two.

What are probiotics and prebiotics?

Both Probiotics and prebiotics are very essential for human health. However, they have very different roles: 

Probiotics: 

According to some early definitions, Probiotics function by “Contributing to the host’s intestinal microbial balance” OR “by improving the properties of the indigenous microflora”.¹

Prebiotics: 

These are substances which come from types of carbohydrates (mostly fiber) that are difficult to digest by humans. The beneficial bacteria that are present in your gut eat this fiber. 

The gut bacteria, collectively referred to as the gut microbiota or gut flora, also perform many important functions in the body. 

Eating a balanced amount of probiotics and prebiotics its helps to ensure that you have a right balance of these bacteria to keep your gut microbiota healthy.¹

Why are gut bacteria beneficial?

The good bacteria in your digestive tract help to protect one from harmful bacteria and fungi. 

A study on bacteria in the gut confirms that a very wide variety of this good type of bacteria can also aid in immune system functions, improve symptoms of depression and also help to address obesity, among other benefits.²

Additionally, some of your gut bacteria from short-chain fatty acids and vitamin k. SCFA’s are the most important nutrient source of the cells lining the colon. They also promote a strong gut barrier that helps to keep out harmful substances, bacteria and viruses. This also helps to reduce inflammation and also has the potential to reduce the risk of cancer. 

How does food affect the gut microbiota?

The food you eat plays a very vital role in the balance of good and bad gut bacteria. A diet with high sugar and fat content negatively influences gut bacteria and may also contribute to insulin resistance and other severe conditions. When you regularly feed the wrong bacteria, they grow on a faster range and also colonize more easily, without the help of any other bacteria to prevent them from doing so. 

Less healthy gut flora and some harmful bacteria are also associated with high body mass index (BMI). In addition foods that are treated with pesticides may also have a negative effect on gut bacteria. Some studies have also shown that some antibiotics can also cause permanent changes in certain types of bacteria, specifically when taken during childhood and adolescence. Usage of antibiotics is so widespread that many researchers are now studying how this may cause health problems in people in later life. 

List of foods that are probiotics³

There are many probiotic foods that naturally contain helpful bacteria, such as yogurt. A high-quality and plain yogurt with live cultures can be a very helpful addition to your diet if you want to add beneficial bacteria. Another great option available is fermented foods, as they contain beneficial bacteria that thrive on the naturally occurring fiber or sugar in the food. 

Following are a few of the examples of fermented foods: 

• Kimchi
• Kefir (dairy and non-dairy)
• Some types of pickles (unpasteurized)
• kombucha tea
• Sauerkraut
• Other pickled vegetables (unpasteurized)

If you are going to eat fermented foods then their probiotic benefits, make sure they’re not pasteurized, as this process kills the bacteria.

Some of those foods can be considered symbiotic, because it contains both beneficial bacteria and a prebiotic source of fiber for the bacteria to be fed on.  A few examples of symbiotic foods are sauerkraut, kimchi and cheese. 

List of foods that are prebiotics

Instead of taking prebiotic supplements one should know that many foods naturally contain it. That’s because prebiotics is type of fiber that are found in vegetables, fruits and legumes. Humans are not able to digest these types of fiber, but the presence of your good bacteria can very well digest them. 

Foods that are having high prebiotic fiber contain include:

• Garlic
• Onion
• Leeks
• Oats
• Bananas
• Berries
• Asparagus
• Artichokes

One of the thing your good gut bacteria do with prebiotic fiber is turn it into a short-chain fatty acid (SCFA’s) called butyrate. Studies suggest that butyrate production in the colon is difficult to maintain as it requires the intake of prebiotic fiber.⁴

The bottom line

Keeping gut bacteria balanced is very important aspect for many health factors. To follow this one should consume plenty of probiotic and prebiotic foods, as they help to promote the ideal balance between the good and bad bacteria. Consulting to healthcare provider to make sure that you’re eating right amount of each. 

Make sure to read the labels mentioned on any supplements carefully and discuss if any questions and recommendations with your healthcare provider.

References-

1. Sanders ME, Merenstein DJ, Reid G, Gibson GR, Rastall RA. Probiotics and prebiotics in intestinal health and disease: from biology to the clinic. Nature reviews Gastroenterology & hepatology. 2019 Oct;16(10):605-16.

2. Hills Jr RD, Pontefract BA, Mishcon HR, Black CA, Sutton SC, Theberge CR. Gut microbiome: profound implications for diet and disease. Nutrients. 2019 Jul 16;11(7):1613.

3. Murphy EA, Velazquez KT, Herbert KM. Influence of high-fat-diet on gut microbiota: a driving force for chronic disease risk. Current opinion in clinical nutrition and metabolic care. 2015 Sep;18(5):515.
4. Singh RK, Chang HW, Yan DI, Lee KM, Ucmak D, Wong K, Abrouk M, Farahnik B, Nakamura M, Zhu TH, Bhutani T. Influence of diet on the gut microbiome and implications for human health. Journal of translational medicine. 2017 Dec;15(1):1-7.