Prebiotics and Probiotics
Key Takeaways
Prebiotics are a substrate that our gut bacteria feeds on to provide a health benefit to us.
Probiotics are live microorganisms that can provide a health benefit to us when consumed in sufficient amounts.
Both prebiotics and probiotics can be included as part of a healthy diet.
Our gut health directly impacts our overall health. An unhealthy gut microbiota has been linked to obesity, diabetes, cardiovascular disease, depression and anxiety, colon cancer, and altered bowel habits.
Prebiotics and probiotics can help improve our gut health, but what are they and what do they actually do? Read on to find out more.
What are Prebiotics
Prebiotics are defined as “a substrate that is selectively utilized by host microorganisms conferring a health benefit”. In simple terms, after consuming a prebiotic, our gut bacteria feeds off the prebiotic compound, and that provides a health benefit to us.
The prebiotics most commonly studied to date are human milk oligosaccharides (HMOs), inulin (a type of soluble fiber), fructooligosaccharides (FOS), and galactooligosaccharides (GOS).
As a person’s gut bacteria needs to feed off the prebiotics, response to prebiotics differs from person to person due to individual differences in gut microbiota composition. Nevertheless, the consumption of prebiotics can help increase gut microbial diversity and the amount of “good” bacteria in our gut which in turn is beneficial to health.
Prebiotics may help with improving bowel habits and overall gut health.
Sources of prebiotics
It is commonly thought that all dietary fibers are prebiotics, but that is not the case. A fiber needs to be fermentable (i.e. accessible to the gut bacteria) and confer a health benefit in order to qualify as a prebiotic. Furthermore, prebiotics can come from non-fiber substances, such as polyphenols and phytochemicals, as well.
Prebiotics can be found in low quantities in whole foods such as bananas, onions, and garlic. Prebiotics are also added to some foods (e.g. granola bars, cereal beverages).
There are no official dietary recommendations for prebiotics in healthy individuals to date. 3g/day is a good aim for most prebiotics, and 5g/day is the target for FOS and GOS.
The recommended fiber intake is 20g/day for women, and 26g/day for men.
As food sources generally contain a low amount of prebiotics and we often struggle to meet our recommended fiber intake, prebiotic supplementation (such as Fibrosol ADVAGEN Prebio) can be considered as part of a healthy diet and to increase our daily fiber intake.
What are Probiotics
Probiotics are defined by the Food and Agricultural Organization of the United Nations and the World Health Organization as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. In other words, probiotics contain a specific amount of “good bacteria” (as defined by research) which provides us with a health benefit.
Contrary to common belief, probiotics may not alter our gut microbiota composition. Instead, probiotics exert health benefits when they interact with our gut bacteria and gut and immune cells as they move through the gut.
It is important to note that probiotics are defined down to the strain level. They are named by the following sequence: genus, species, strain (e.g. Lactobacillus acidophilus ABC). Different strains of the same species may have different health effects so only foods and supplements with defined strains at doses with a scientifically demonstrated health effect can be called a probiotic.
Research shows that probiotics may help with:
Managing digestive issues, including irritable bowel syndrome (IBS), diarrhea/constipation, bloating
Improving immunity
Managing cholesterol levels
Sources of probiotics
Yogurts (e.g. Activia Probiotic Dailies) and probiotic drinks (e.g. Yakult Ace Light) that have the probiotic strain and dose labeled can be classified as probiotics.
Fermented foods and beverages, such as kimchi and kombucha, contain live microorganisms but cannot be called probiotics, since their health effects have not been confirmed and the “good” bacteria composition of these foods and drinks are largely undefined. With so many different recipes and formulations, it is not surprising that the kimchi you get from one place or batch would have a different composition of live microorganisms from another. Nevertheless, fermented foods can be beneficial to gut health and can be included as part of a healthy diet (read more here).
When it comes to probiotic supplements, there are a host of them in the market and they can be included in your daily diet to achieve a health benefit. When choosing a probiotic supplement, more is not always better. Choose a probiotic supplement containing the strain and dose proven to confer the specific health benefit you are looking for.
Overall, a healthy diet for gut health does not differ from healthy eating guidelines which encourage the consumption of fruits, vegetables, wholegrains, lean meat options, and low-fat dairy products. Prebiotics and/or probiotics can be added based on individual circumstances and to achieve a specific health benefit.
If you need help with specific recommendations, check out NOVI Optimum to work with a dedicated dietitian who can create a personalized plan for you, based on your lifestyle and health goals. The program also includes digital access to your healthcare team via the NOVIFY mobile app.