When it comes to gut health, the terms probiotics and prebiotics are widely used these days. Both play a crucial role in the health of our digestive system, but they are fundamentally different in how they function and work. While probiotics are live microorganisms that work directly in the gut, prebiotics serve as "food" for these beneficial bacteria. In this blog post, we will explain the difference between the two and how they work synergistically to promote the balance of gut flora.
What are probiotics?
Probiotics are live microorganisms, usually bacteria or yeast, that can have a positive effect on gut health. They are found in fermented foods such as yogurt, kefir, sauerkraut or kombucha, or taken in supplement form. The two most common probiotic bacterial families are Lactobacillus and Bifidobacterium , each of which includes several beneficial strains (e.g. Lactobacillus acidophilus or Bifidobacterium longum ).
Probiotics offer a number of health benefits, including:
- Regulating digestion : Probiotics help restore the balance of microflora in the intestines by promoting the growth of beneficial bacteria and suppressing harmful bacteria.
- Strengthening the immune system : They support immune function by improving the barrier function of the intestine and reducing the growth of pathogenic germs.
- Relieve digestive problems : Probiotics are often used to treat diarrhea (especially caused by antibiotics), bloating, and irritable bowel syndrome (IBS).
What are prebiotics?
Unlike probiotics, prebiotics are not living microorganisms. Instead, they are indigestible fiber that serves as a source of food for the "good" bacteria in the gut. Prebiotics are found in plant foods such as garlic, onions, chicory, artichokes, oats and bananas. This fiber passes through the gastrointestinal tract undigested and reaches the large intestine, where it is fermented by the bacteria living there.
The main functions of prebiotics include:
- Promote the growth of beneficial bacteria : By serving as food for probiotics, prebiotics promote the growth of healthy gut flora.
- Improve digestive health : Prebiotics support digestion by keeping the microbiome balanced and reducing the risk of gut diseases such as inflammatory bowel disease (IBD) or irritable bowel syndrome.
- Production of short-chain fatty acids : Fermentation of prebiotics by intestinal bacteria produces short-chain fatty acids such as butyrate, which have anti-inflammatory properties and promote the health of the intestinal mucosa.
The difference between probiotics and prebiotics
The main difference between probiotics and prebiotics lies in their function:
- Probiotics are live bacteria that are introduced directly into the gut to strengthen the microbiome.
- Prebiotics are indigestible fibers that serve as a food source for the beneficial bacteria in the gut.
In other words, probiotics are the "good" bacteria themselves, while prebiotics are the "food" for those bacteria. However, both are necessary to maintain a healthy and balanced gut microbiome.
Synergistic effect of probiotics and prebiotics
When probiotics and prebiotics are taken together, this is referred to as synbiotic effects . This means that the prebiotics promote the growth and activity of the probiotics, thereby enhancing their positive effect on the gut. Together, they ensure an optimal balance in the gut microbiome and improve overall gut health. Synbiotics offer benefits such as:
- Improved efficiency of probiotics : Prebiotics increase the survival rate of the probiotic bacteria that must pass through the gastrointestinal tract to become effective in the intestine.
- Longer-lasting effect : Since prebiotics supply the probiotics with nutrients, their positive effect on the gut microbiome lasts longer.
- Protection against harmful bacteria : The combined effect of probiotics and prebiotics strengthens the intestinal barrier and makes it harder for harmful germs to multiply.
Examples of synbiotic foods and dietary supplements
Synbiotics are found in certain foods that contain both probiotic bacteria and prebiotic fiber. Examples include:
- Combining yogurt with oatmeal : Yogurt provides probiotic bacteria like Lactobacillus , while oats serve as a prebiotic fiber.
- Sauerkraut with Garlic : Fermented sauerkraut contains natural probiotics, while garlic acts as a prebiotic fiber to support healthy bacteria.
In addition, there are many dietary supplements on the market that contain both probiotics and prebiotics to optimally support intestinal health.
Conclusion
Both probiotics and prebiotics are crucial for maintaining a healthy gut. Probiotics provide the beneficial bacteria that keep the microbiome in balance, while prebiotics provide the food for those bacteria. Together, they work synergistically to strengthen gut flora, aid digestion, and boost the immune system. To achieve the best results for gut health, it is advisable to include a combination of both in the daily diet or through supplements.
