Two terms frequently associated with gut health – probiotics and prebiotics – often cause confusion due to their interconnected roles. Yet, understanding their distinct functions is key to optimising your gut health.
The living microorganisms in your gut consist of good and bad bacteria and other microorganisms. This is known as the gut microbiome, which influences digestion, immunity, nutrient absorption, and some even believe it can influence mental health. A healthy and balanced gut is important to optimise gut functions. Probiotics and prebiotics are consumed from food or supplements, and they contribute to improving the microbiome and overall gut health. Probiotics may be a more familiar term to some than prebiotics.
Probiotics
Probiotics are a source of live microorganisms that are the same as those that exist naturally in the gut. Probiotic-rich foods and supplements contain bacteria and sometimes yeast that improve the microbiome in the gut. The microbiome, in other words, the microorganisms living in the gut, consists of good and bad bacteria. Probiotics provide the good bacteria to help maintain a balanced gut microbiome.
Prebiotics
Prebiotics are described as a food source for the good bacteria in the gut microbiome. Prebiotics are found in carbs and fibre that the gut cannot digest. The good bacteria in the gut feed on the prebiotics found in fibre from certain fibre-rich foods. Prebiotics are fermentable by the living good bacteria. They can be acquired from foods or supplements that contain prebiotics. The function of prebiotics is to feed the existing good bacteria – or probiotics.
Prebiotics and probiotics are both used to help increase the good bacteria in the gut and improve the balance in the gut microbiome. Both probiotics and prebiotics should be considered to improve overall gut health. However, research is divided on the influence of prebiotics on probiotic development, and more research needs to be done on this topic. For some researchers, the understanding of how prebiotics work is still in the early stages.
Synergistic Use of Probiotics with Prebiotics
Some research suggests that good results are seen in gut health when probiotics and prebiotics work together. By combining dietary sources rich in prebiotics with fermented foods or probiotic supplements, a synergistic environment is created that empowers our gut microbiota. This collaborative approach can potentially amplify the benefits of both, optimising gut health and promoting overall well-being.
Synbiotics
Have you heard about the term synbiotics? A synbiotic is a combination of probiotics and prebiotics to benefit the host. The term ‘synbiotic’ is derived from the concept of synergism – which means that the combination of two concepts gives a greater effect when used together than the sum of the two separate concepts. The prebiotics in a synbiotic benefit the specific probiotic, helping it grow and survive in the intestines.
Synbiotics are any food source or supplement that contains both probiotics and prebiotics with the intention of benefiting the specific probiotic. Foods that contain synbiotics include whole grains and some yoghurts. A synbiotic diet includes probiotic-rich foods and prebiotic-rich foods.
Should You Use Probiotics and Prebiotics?
Although this is still a new topic being studied, some researchers have found that there is an improved effect on the gut microbiome when probiotics and prebiotics are used together. There is still a gap in research to link this combination, but more are content with the increased benefits it has on gut health and overall health.
The optimal combination of probiotics and prebiotics varies depending on personal gut composition, dietary habits, and health goals. Certain people should be cautious before taking probiotics and prebiotics. It is advised to consult a medical professional before starting any probiotic or prebiotic supplementation. Those who should be particularly aware include individuals with immune-compromised conditions, those who have had surgery, and those with other critical illnesses. Some medications can interact with probiotics, so it’s important to check with a doctor before starting supplements alongside other medications.
The Benefits of Probiotics and Prebiotics
Probiotics
Probiotics contribute to essential functions such as:
- Breaking down complex carbohydrates: Probiotics produce enzymes that assist in digesting dietary fibre, leading to improved nutrient absorption and overall gut health.
- Supporting immune function: By interacting with immune cells in the gut lining, probiotics can modulate the immune response, potentially reducing inflammation and enhancing resistance to infections.
- Synthesising beneficial compounds: Some probiotics produce vitamins, short-chain fatty acids (SCFAs), and other metabolites that nourish gut cells and contribute to overall health.
However, it’s crucial to recognise that not all probiotics are created equal. Different strains offer varying benefits, and their effectiveness can be influenced by factors such as dosage, viability, and individual gut composition.
Prebiotics
Key benefits of prebiotics include:
- Stimulating the growth of beneficial bacteria: By providing readily available energy, prebiotics encourage the growth and colonisation of good bacteria within the gut.
- Enhancing digestive function: Prebiotics contribute to the fermentation process in the colon, resulting in the production of SCFAs that nourish gut cells and regulate bowel movements.
- Improving immune function: Through their interaction with gut microbiota, prebiotics can positively influence the immune system, potentially reducing inflammation and enhancing immune response.
