Heard of prebiotics and probiotics but confused about the differences? Here’s where you find them and why they are important.
Probiotics are live bacteria found in certain foods and supplements, which can provide certain health benefits. There is research to show benefits of certain strains of probiotics for conditions including antibiotic-associated diarrhoea, traveller’s diarrhoea, infectious diarrhoea in children, irritable bowel syndrome and helicobacter pylori infection.
Food sources of probiotics include:
Yoghurt
Fermented drinks including kefir and kombucha
Sauerkraut and kimchi (fermented cabbage)
Miso (fermented soybean paste)
Some types of pickles and pickled vegetables (if not pasturised)
There are also many probiotic supplements available, containing a variety of different strains of probiotic bacteria. With supplements, both the strain (type of bacteria) and dose (the amount of bacteria in each supplement) matter. Different strains have different benefits, so it is important to choose supplements containing strains that have been found in research to help with the condition you would like to treat. If you are healthy, there is little evidence that taking probiotics will provide any health benefits.
Prebiotics, on the other hand, are the food for our good bacteria. Prebiotics are the indigestible carbohydrates in certain foods, such as fibre and resistance starch, which our digestive system can’t break down. Instead, they pass down into our large intestine, where they feed our beneficial bacteria. The bacteria in our gut break down prebiotics to form short chain fatty acids, which help to keep the lining of the gut healthy and have been have been associated with reduced inflammation, improved immunity and a reduced risk of bowel cancer.
Foods containing prebiotics include:
Legumes (lentils, chickpeas and dried beans)
Oats
Underripe bananas
Jerusalem artichokes
Asparagus
Garlic, onion and leeks
Dandelion greens
Including both prebiotic and probiotic-rich foods in your diet can help to build a healthy gut microbiome, which research shows is important for many aspects of our health. Probiotic supplements, on the other hand, are best used to treat specific health conditions where there is evidence for a benefit.
For more information:
Want more information on choosing a probiotic? Visit https://www.probioticadvisor.com/
References:
https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
McFarland LV, Evans CT, Goldstein EJC. Strain-Specificity and Disease-Specificity of Probiotic Efficacy: A Systematic Review and Meta-Analysis. Front Med (Lausanne). 2018 May 7;5:124. doi: 10.3389/fmed.2018.00124. PMID: 29868585; PMCID: PMC5949321.
Sniffen JC, McFarland LV, Evans CT, Goldstein EJC. Choosing an appropriate probiotic product for your patient: An evidence-based practical guide. PLoS One. 2018 Dec 26;13(12):e0209205. doi: 10.1371/journal.pone.0209205. PMID: 30586435; PMCID: PMC6306248.
