When strolling through your nearby pharmacy or supermarket, you're likely to encounter both probiotics and prebiotics.
These are incorporated into specific food items. You can consume them as beverages or pills. Additionally, they're found naturally in common foods.
You may have a general sense that probiotics and prebiotics are beneficial. Alternatively, you could be aware that these substances support your "microbiome".
However, what exactly does your microbiome entail? Also, could you clarify the distinction between probiotics and prebiotics for me?
First, some definitions
The United Nations' Food and Agriculture Organization along with the World Health Organization, define Probiotics can be defined as "live microorganisms that, when provided in sufficient quantities, offer a health advantage." These microbes are the bacteria and yeasts In foods like yogurt, sauerkraut, and kombucha, as well as in supplements.
However, prebiotics refer to the " food Probiotics have to endure and multiply.
Probiotics are widely recognized as dietary fiber. These fibers specifically encompass inulin-type fructans, galacto- oligosaccharides, resistant starch, and pectin. Found naturally within plants, prebiotics can also be incorporated into food products like breads and breakfast cereals, or taken as supplementary forms.
The dietary fiber passes through your stomach and small intestine without being digested and only arrives at the large intestine intact. In this part of your digestive system, microbes (probiotics) decompose (ferment) the fiber (prebiotics), transforming it into metabolic products or nourishment components associated with improved well-being.
What connection do they have with your microbiome?
It is claimed that both probiotics and prebiotics help promote a healthy microbiome That constitutes a robust ecosystem of various microbes residing within or on your body. These encompass organisms found in the mouth, intestines, skin, respiratory system, as well as the urogenital tract—this last part being responsible for managing urine and playing roles in reproduction.
Everyone’s microbiome is different And this composition changes over time. For example, altering what you eat, how physically active you are, your personal cleanliness routines, using antibiotics, or experiencing infections can all influence your microbiome.
These elements can modify the variety within your microbiome, which refers to the number of distinct microorganism species present. They can also adjust the balance between beneficial microbes and those that may be detrimental.
If your microbiome has lower diversity or when harmful microorganisms outnumber beneficial ones, it is referred to as dysbiosis This may result in problems Including diarrhea or constipation, irritable bowel syndrome, bleeding gums, atopic dermatitis (eczema), or acne.
Probiotics and prebiotics are promoted as methods to foster a healthy, varied microbiome and decrease the likelihood of microbial imbalance.
Since antibiotics can change your microbiome, they're also promoted as a means to enhance its microbial variety. When you're on antibiotics or after finishing them .
Do probiotics work?
The the microbiome has a vital function In our well-being. For example, a balanced microbiome has been linked to lowered chance of developing cancers, heart diseases, allergic conditions, and inflammatory bowel disease.
However, what about using probiotic supplements to enhance your microbiome?
A review of clinical trials examined probiotic supplements in individuals who were already healthy. The study revealed no enhancement in the variety of their gut microbiome.
Another review of clinical trials examined the effect of probiotic supplements when individuals were concurrently taking antibiotics. However, this did not enhance the diversity of their gut microbiome.
A separate study that was not part of these two reviews discovered that probiotics might have a negative impact on microbial diversity in the short term. The research indicated that probiotic supplements could lead to this issue. delayed restoring the microbiome after taking antibiotics.
What about prebiotics?
Very limited research exists on the effects of healthy individuals solely using prebiotic supplements. Nonetheless, numerous studies investigate the impacts of consuming both prebiotics and probiotics together on specific health areas.
For instance, one large review examined several neuropsychiatric conditions such as dementia, Parkinson’s disease, and mild cognitive impairment in relation to the consumption of prebiotics and probiotics (either individually or together) by individuals. review examined the impact of prebiotics, probiotics, or synbiotics (combinations containing both prebiotics and probiotics) on individuals diagnosed with diabetes.
However, their conclusions aren’t definitive. Thus, additional studies are necessary before recommending these supplements regularly. Moreover, they should not be seen as substitutes for conventional medications or a nutritious, well-balanced diet.
What steps can I take to maintain a healthy microbiome?
Naturally found probiotics and prebiotics are present in common foods.
Probiotics are found in fermented foods For example, cheese, sauerkraut, yogurt, miso, tempeh, and kimchi.
Prebiotics can be found in fibrous foods—essentially all plant-based items. Including an array of these foodstuffs in your meals is crucial as this guarantees you receive various forms of fiber essential for sustaining beneficial microbes and boosting the richness of your gut flora.
Choosing to eat foods over taking supplements ensures you receive additional nutrients found in the food.
The The Australian Handbook for Nutritious Dining suggests a diet abundant in plant-based foods and encourages consuming fermented items such as cheese and yogurt. This blend works best for sustaining a balanced gut flora.
Evangeline Mantzioris is associated with the Alliance for Research in Nutrition, Exercise and Activity (ARENA) at the University of South Australia. She has received financial support from the National Health and Medical Research Council and holds a position on the organization’s Dietary Guideline Expert Committee.
