PROBIOTICS AND PREBIOTICS

Probiotics and prebiotics are both pretty big topics in nutrition. Yet even though they sound similar, the two play different roles in our health.

To understand the role of these two you need to first understand the physiology of our gut. The lining of our gut is covered in microscopic creatures, mostly bacteria. These organisms create a micro-ecosystem called the gut microbiome. And though we don’t really notice it’s there, it plays a key role in our health, mood and behavior.

Those bacteria are fed by what we eat. And the healthier they are, the healthier you are.

So, what are probiotics & prebiotics and why are important?

Probiotics are live bacteria which live in and support our gut function, and prebiotics are food for those bacteria.

Studies show that eating balanced amounts of both probiotics and prebiotics can help “balance” the gut flora by increasing the number of helpful bacteria and reducing the number of harmful bacteria in the intestine.

A balanced gut microbiome builds a strong immune system and provides protection from pathogenic organisms that enter the body such as through drinking or eating contaminated water or food.

Which foods contain probiotics?

The most common food rich in probiotics is yogurt. However, fermented foods are another great option, as they contain beneficial bacteria that thrive on the naturally occurring sugar or fiber in the food.

Some examples of fermented foods include kombucha tea, sauerkraut, kimchi, kefir, miso, tempeh and pickled vegetables.

Which foods contain prebiotics?

Prebiotics are types of fiber found in vegetables, fruits and legumes. Humans are not able to digest these types of fiber, but your good bacteria can digest them.

Some examples of foods rich in prebiotics include legumes, beans, peas, oats, bananas, apples, berries, asparagus, garlic, onions, artichokes, and leeks.

Bibliography

Pandey KR, Naik SR, Vakil BV (2015). ‘Probiotics, prebiotics and synbiotics – a review’. J Food Sci Technol 52(12):7577-7587

Flesch AGT, Poziomyck AK, Damin D (2014). ‘The therapeutic use of symbiotics’. ABCD Arq Bras Cir Dig 27(3):206-209

Jain M, Gupta K, Jain P (2014). ‘Significance of Probiotics and Prebiotics in Health and Nutrition’. Malaya Journal of Biosciences 1(3):181-195