In the world of gut health, two buzzwords are often heard: probiotics and prebiotics. They seem similar, but they play a huge role in keeping our digestive system happy and healthy. So, what's the difference between probiotics and prebiotics? Let us understand it in easy and simple language.
Probiotics:
Probiotics are live microorganisms that live in your gut. Yes, you read that right—your gut is home to trillions of tiny, beneficial microorganisms. These microorganisms include various types of bacteria and even some yeasts. Probiotics are like the superheroes of your digestive system.
What is the role of probiotics?
They play several important roles in human health.
Healthy digestion: These helps break down food and absorb nutrients, ensuring that your digestive system works well.
Maintain gut balance: They help to maintain the balance between good and bad bacteria in your gut. This balance is very important for good digestion and overall health.
Boosting immunity: An important part of your immune system resides in your gut. Probiotics play a role in supporting a strong immune response.
Digestive problems: Good bacteria can help relieve some of your digestive problems, such as diarrhoea, Constipation, and irritable bowel syndrome.
Reduce inflammation: Good bacteria (probiotics) can help reduce inflammation in your gut, which is linked to increased intestinal permeability.
Probiotic supplements for your gut health
Probiotic supplements are easily available on the market in the form of tablets, capsules, liquids, or powders that provide an extra dose of beneficial bacteria to your gut. These supplements can easily resolve digestive issues, help restore balance in your gut, boost the immune system, and also help with skin conditions like eczema and acne by supporting gut health.
Prebiotics:
A simple answer is that prebiotics are the food of probiotics. Just as we need food to get energy, similarly, they are needed. Prebiotics are like food for good bacteria. They're special types of fiber found in some foods that our bodies can't digest. But guess what? The good bacteria in our guts love to eat them. So, in a way, prebiotics help keep our good bacteria well-fed, and when our good bacteria are happy, our tummies are happy too. It's a win-win for our little gut buddies and us.
What is the role of probiotics?
They play a simple but important role.
Feeding Probiotics: Prebiotics are essentially the fuel that nourishes probiotics. They provide the nutrients necessary for the growth and activity of these beneficial microorganisms.
Maintaining Gut Health: By supporting probiotics, prebiotics help maintain a healthy balance of gut bacteria.
Improved Digestion: Prebiotics can aid in regular bowel movements and reduce constipation.
Let us discuss some probiotic and prebiotic foods.
Here is a list of some probiotic and prebiotic foods that we should have.
List of probiotic food items:
Fermented food items are considered probiotic food items, such as
- Aged cheese
- Bitter chocolate
- Kefir
- Sour cream
- Pickles
- Yoghurt
Aged cheese contains beneficial bacteria such as lactis and Lactococcus, which maintain gut health, control intestinal infections, improve the digestion of lactose, boost the immune system, prevent certain types of cancer, and control serum cholesterol levels.
Bitter chocolate contains Bifidobacterium and lactic acid bacteria, which act as antioxidants, reducing high blood pressure and high cholesterol.
Kefir is a fermented milk drink similar to thin yogurt. Kefir yoghurt has a more powerful probiotic than yoghurt that helps improve bone health and reduce the risk of osteoporosis.
Sour cream contains minerals like calcium and phosphorus, which are essential for people's health. It can promote the absorption of fat-soluble vitamins and is high in vitamin A, which boosts your digestive and immune health.
Pickles are a rich source of vitamins and calcium. It relieves muscle spasms and reduces cell damage.
Yoghurt: These contain high amounts of protein, calcium, vitamins, or probiotics, which may enhance the gut microbiota and prevent or relieve antibiotic-associated diarrhea and constipation.
List of prebiotic food items:
You won't find prebiotic tablets or supplements on the shelves of your local pharmacy. Instead, you can include prebiotics in your diet by eating certain foods.
- Onion
- Bananas
- Garlic
- Leek (green onion)
- Artichoke (hathichak)
- Soya bean
- apple
Onions contain high amounts of prebiotics and fiber that help keep your blood sugar levels stable, improve digestion, strengthen the immune system, and improve gut health by reducing inflammation.
Bananas can improve blood sugar levels, support the digestive system, aid in weight loss, and support heart health. It can make you feel full and also improve kidney health.
Garlic can protect you from coughs and colds, improve skin health, be good for heart health, improve brain functioning, boost immunity, etc.
Leek: Most Indians would know this vegetable by the name of green onion. It has a lot of benefits; it helps with bone health, reduces the risk of cancer and obesity-related diseases, and also helps increase immunity levels.
Artichoke: It helps in improving cholesterol levels, controlling blood pressure, and improving liver health.
Soybean is a good source of many vitamins and minerals; it helps a lot with bone health and regulates calcium metabolism.
Apples may help lower blood sugar levels and protect against diabetes, with some studies examining the effects of apples on reducing the risk of heart disease. It also protects against lung and stomach cancer.
Benefits of probiotics and prebiotic food items
Let us now discuss the benefits of probiotic and prebiotic foods for our bodies or how these probiotic and prebiotic foods play an important role in our good health.
Probiotics
- Probiotics are living bacteria that can help maintain a healthy balance in the gut.
- They have the potential to aid digestion and nutrient absorption.
- Supporting gut health can help maintain a healthy immune system.
- Diarrhea, particularly antibiotic-associated diarrhea, may be reduced.
- It can help with irritable bowel syndrome (IBS) and other digestive issues.
- Some studies suggest they may have a good impact on mental health, potentially lowering anxiety and depression symptoms.
- Reduce the risk of vaginal infections in women by promoting a healthy vaginal microbiota.
Prebiotics
- It is indigestible fiber that serves as food for probiotics.
- Maintain a proper balance of intestinal bacteria, which can generally improve digestive health.
- Improved insulin sensitivity may aid in blood sugar regulation.
- Improves bone health by increasing mineral absorption and decreasing inflammation.
- helps to maintain a healthy weight and appetite regulation.
In short, probiotics are beneficial microorganisms that live in your gut and support your digestive health, while prebiotics are dietary fires that nourish these helpful bacteria. Both probiotics and prebiotics are essential for a balanced and healthy gut, leading to improved digestion, increased immunity, and many other health benefits.
FAQ
What are prebiotics and probiotics?
Which one is better, probiotics or prebiotics?
What are prebiotic and probiotic examples?
Prebiotics are non-digestible fires found in foods like garlic, onions, and bananas. They nourish probiotics and other beneficial gut bacteria, aiding their growth and activity.
Who should not take probiotics?
What are prebiotics and probiotics?
Ans: Probiotics are good bacteria that are present in the digestive system of our body, and these bacteria help to maintain a healthy balance of microorganisms in the gut. Prebiotics are fibers that the human body cannot digest but are helpful in providing energy to probiotics.
Which one is better, probiotics or prebiotics?
Ans: Prebiotics and probiotics are both good. As we know, prebiotics help improve the overall health of the gut microbiome, but without food, they cannot do this. Prebiotics act as food for probiotics.
What are prebiotic and probiotic examples?
Ans: Probiotics are beneficial live bacteria found in foods such as yoghurt, kefir, and dietary supplements. They support gut health by maintaining a balanced microbiome.
Prebiotics are non-digestible fires found in foods like garlic, onions, and bananas. They nourish probiotics and other beneficial gut bacteria, aiding their growth and activity.
Who should not take probiotics?
Ans: You should not take probiotic supplements if you have immune system problems, undergo surgery, or have any other serious medical condition.