Go with your gut: A guide to probiotics and prebiotics
While probiotics and prebiotics sound similar, they benefit gut health in different ways. The two work in tandem and are important for gut health, as well as other conditions. Baylor College of Medicine registered dietitian Dr. Luis Rustveld explains the role of probiotics and prebiotics and how to incorporate them into your diet.
Probiotics are live microorganisms found in certain foods, while prebiotics are nondigestible fibers that feed the beneficial bacteria in your intestine.
“They work together and support each other. Think of the probiotic being the good bacteria and the prebiotic feeding the good bacteria,” said Rustveld, associate professor of family and community medicine at Baylor.
Benefits
Anyone can benefit from both probiotics and prebiotics on a regular basis. If taking antibiotics for an infection, consuming probiotics is helpful. Antibiotics kill some of the good bacteria in the intestines, and taking probiotics helps to restore the balance of the gut bacteria. Probiotics also help restore the flora and replenish microorganisms when experiencing diarrhea. Those with inflammatory gastrointestinal conditions, such as irritable bowel syndrome or ulcerative colitis, can benefit from probiotics as well as prebiotics to bring down inflammation.
Prebiotics are non-digestible fibers and are good for overall gut health. They help improve bowel regularity. Prebiotics also reduce inflammation in the intestine. Some studies show they potentially help improve blood sugar and appetite regulation.
“Prebiotics are a type of nondigestible fiber. While not all fibers are prebiotics, many types of fiber, especially soluble fiber, can help slow digestion and reduce blood sugar spikes,” Rustveld said.
Naturally occurring probiotics and prebiotics
If you have a healthy diet, you likely are eating probiotics and prebiotics regularly. Food sources of probiotics include yogurt, kefir, miso, tempeh and any fermented vegetables like kimchi and sauerkraut.
“If you regularly eat a variety of fruits, vegetables, legumes and whole grains, you will naturally consume prebiotics, especially from foods like onions, garlic, asparagus, bananas, oats and beans, which help nourish beneficial gut bacteria,” Rustveld said.
Supplements
According to Rustveld, not everyone necessarily needs probiotic or prebiotic supplements. Supplements come into play when your intestinal flora becomes disrupted (such as with diarrhea or antibiotic use).
“I usually tell patients to first start with eating a healthy diet, and depending on the severity of the condition, it may be good to take supplements too,” he said.
When looking for supplements, pay attention to the label to see whether it has an expiration date or ‘best by’ date, as this indicates the manufacturer has tested the product’s potency over time. Dietary supplements are not legally required by the FDA to have an expiration date, but many reputable manufacturers voluntarily include one to reflect potency and shelf life. You also should look at the amount of colony forming units (CFU), which is the number of microorganisms in the product. Some conditions might require more CFUs than others. Ask your doctor or dietitian which strain you should look for when buying probiotic or prebiotic supplements.
Risks
People with immune conditions that put them at risk for infection should consult a physician before taking probiotics, as live microorganisms may pose a risk in some cases. Those with a transplanted organ should be cautious because they should not risk getting an infection. Probiotics are live microorganisms, so if your immune system is not up to par, they can cause issues. People with active infections or conditions involving bacterial overgrowth, such as small intestinal bacterial overgrowth (SIBO), should consult their doctor before using probiotics, as certain strains may worsen symptoms or be inappropriate during acute illness.
By Homa Warren
