Probiotics and Prebiotics: Differences, Benefits, Sources
Let’s discuss all things probiotics and prebiotics: differences, benefits, sources. Gut health is increasingly recognized as a cornerstone of overall health, with numerous studies highlighting its impact on various bodily functions, including immune response, mental health, and metabolic processes. A meta-analysis published in Nutrients (2020) examined the relationship between gut microbiota and health outcomes, concluding that a diverse gut microbiome is associated with reduced inflammation and better metabolic health. This evidence highlights the importance of maintaining a healthy gut through diet and lifestyle choices. Here come the superstars of gut health - probiotics and prebiotics.
Factors that can affect gut health
Stress
The gut-brain axis is an interesting idea that connects our digestive system and mental health. Research shows that a healthy gut can improve our mental well-being, and a positive mental state can also benefit gut health. When we are under constant stress or dealing with anxiety and other mental health issues, it can negatively affect the bacteria in our gut, leading to a less diverse microbiome. This lack of diversity is linked to mental health problems like depression and anxiety. On the flip side, a healthy gut can help boost our mood and cognitive function. This connection highlights the importance of looking at health in a more holistic way. Simple lifestyle choices, such as eating a balanced diet with plenty of fibre and probiotics, exercising regularly, and managing stress, can help support both our gut and our mental health. Understanding the gut-brain connection opens up new possibilities for improving our overall well-being.
Exercise & Physical Activity
The existing data suggest that, along with various internal and external factors, exercise acts as an environmental influence that can change the quality and quantity of gut microbial composition, potentially benefiting the host. Not only does improving your gut health have positive effects, but it can also aid in weight loss. To learn more about practical ways to lose weight while enhancing your gut health, check out this article.
Antibiotic consumption
Antibiotics should only be taken when absolutely necessary and under the guidance of a healthcare professional. This caution is crucial because antibiotics are designed to eliminate harmful bacteria, but they can also destroy beneficial gut bacteria in the process. The loss of this beneficial flora can disrupt the balance of our microbiome, leading to potential digestive issues and a weakened immune system. Rebuilding this diversity can take time, and in some cases, it may not fully return to its original state. Therefore, it is essential to use antibiotics judiciously to preserve our gut health and overall well-being.
Difference Between Probiotics and Prebiotics
How can we achieve optimal gut health? One effective approach is to incorporate probiotic and prebiotic food sources into our diverse and balanced diet. To clarify, probiotics are live microorganisms (bacteria or yeast) that reside in our gut and are designed to enhance gut health. These beneficial bacteria support a healthy digestive system by inhibiting the growth of harmful bacteria and maintaining a balance between good and bad bacteria, which ultimately contributes to the overall functioning of our bodily systems. Prebiotics are a type of fibre found in certain foods, which promotes the growth and activity of good bacteria in the gut. When consumed, prebiotics pass undigested through the stomach and small intestines until they reach the large intestine where they become “food” for the “good” bacteria living there.
Probiotics
Products that contain added probiotics should clearly indicate this on their packaging, including the specific strain of bacteria, the amount of viable probiotics, and whether the product has undergone clinical testing. Not all probiotic strains offer the same health benefits, so it's important to understand which symptom you are trying to address before selecting the right supplementation for your goals or conditions. This study demonstrates that different strains provide varied health benefits. However, it remains challenging to draw concrete conclusions about specific probiotic strain benefits, as many studies do not specify which strains were used.
Benefits of Probiotics
Probiotics confer health benefits when consumed in adequate amounts, primarily by promoting a healthy balance of gut bacteria, as outlined in this study.
Probiotics can enhance digestion, boost the immune system, and may help prevent or treat conditions such as diarrhea, irritable bowel syndrome (IBS), and certain infections, as discussed in this study.
Contributing to overall gut health has been linked to improved mental health, reduced inflammation, and even better heart health. Probiotics' ability to interact with the gut microbiome highlights their potential in supporting not only digestive health but also a wide array of systemic benefits. Probiotic supplements can also help reduce bloating caused by trapped gas, as shown in this study.
Another interesting find was through this study, which showed decreased bone loss in older women with low bone mineral density.
Sources of Probiotics
Yogurt with specific probiotic strains on the label
Fermented milk products (kefir, sourcream, traditional buttermilk)
Commercial products like Yakult
Dietary supplements (Not a lot of research available on the different supplements and their efficacy)
Fermented foods that contain live cultures but do not typically contain proven probiotic microorganisms include many cheeses, kimchi (a Korean fermented cabbage dish), kombucha (a fermented tea), sauerkraut (fermented cabbage), miso (a fermented soybean-based paste), pickles, and raw unfiltered apple cider vinegar made from fermented apple sugars.
Koji, specifically the mold Aspergillus oryzae found in miso, is not considered a probiotic itself. While it may not be a probiotic, consuming fermented foods made with Aspergillus oryzae can still contribute to a healthy diet.
Kombucha is often praised as a gut-friendly probiotic drink, boasting a significant global following. It is made from a tea infusion, a Symbiotic Culture of Bacteria and Yeast (SCOBY), and sugar, as explained in this source. However, there is insufficient evidence to confirm that kombucha offers definitive probiotic benefits for gut health. That said, kombucha contains tea, which is rich in polyphenols—powerful antioxidants. These antioxidants may help prevent or manage diseases associated with oxidative stress, including cancer, heart disease, Parkinson’s, and Alzheimer’s, as detailed in this study.
In conclusion, we just wanted to point out two main takeaways:
Be cautious of marketing gimmicks. Just because a product is labeled as a probiotic pill doesn’t mean it delivers the specific benefits associated with certain bacteria and yeast strains.
If you enjoy kombucha as a tasty, fizzy tea, don’t stop drinking it! It offers other valuable benefits, such as antioxidants and pure enjoyment—both of which are essential for your well-being.
Prebiotics
A prebiotic is a type of fibre (but not all fibre is prebiotic). To be classified as a prebiotic, the fibre must pass through the GI tract undigested and stimulate the growth and/or activity of certain ‘good’ bacteria in the large intestine. Prebiotics primarily exist as oligosaccharides, which may be naturally occurring or included as dietary supplements in foods, beverages, and infant formulas. Classified as functional foods, prebiotics offer health benefits that extend beyond basic nutritional needs. Although available in supplement form, they are also found naturally in a variety of common high-fibre foods that we should always aim to reach for first before supplementing.
Benefits of Prebiotics
There is a lot more work to be done in the research space of prebiotics but here are some of the benefits we are currently more certain of:
Higher intestinal absorption of dietary calcium
More control of blood sugar
Stronger immune system
Lower risk of colorectal cancer
Sources of Prebiotics
Starches, oligosaccharides, inulin, and pectin tend to be the best sources of prebiotics. To keep it simple, all plant foods are a fantastic source of prebiotics. We can aim to consume 25-30 different types of plants in a week. Spoiler alert: it is actually a lot more manageable than we think before we start panicking; as incorporating a variety of fruits, vegetables, whole grains, nuts, and seeds into our meals can easily help us achieve this goal while enhancing our overall health and well-being. So it’s not just about stuffing our faces with green leaves.
Maximise probiotic and prebiotic on the Singaporean diet
Breakfast
French toast made from traditional buttermilk. Consider using whole grain bread for extra prebiotic fibre.
Drink: A glass of kefir or Yakult to kickstart your day with probiotics.
Lunch
Mixed Rice: Choose a variety of dishes including stir-fried vegetables (like kangkung or bok choy), chicken or tofu (with a side of sambal for added flavour), brown rice or whole grain rice for prebiotic fibre.
Snack
Popiah: Fresh spring rolls filled with a variety of vegetables and tofu, served with a dipping sauce. This can include ingredients like grated carrots, beansprouts, and garlic.
Dinner
Hainanese Chicken Rice: Tender chicken served with fragrant rice. Include a side of steamed broccoli or bok choy for prebiotic fibre.
Dessert
Fruit Salad: A mix of tropical fruits like apples, grapefruit, and rambutan for added fibre and vitamins. You can even top it off with some extra seeds. This shows hitting 25-30 different plant foods in a week to be less daunting!
Eating out can also be an opportunity to make healthier choices that support your gut health. Check out this guide to making healthier choices when eating out in Singapore.
Conclusion
In summary, maintaining a healthy gut is essential for overall well-being, influencing everything from digestion to mental health. By incorporating probiotics and prebiotics into your diet, you can support a balanced microbiome and enhance your body's natural defences. There is enough and upcoming evidence that the inclusion of probiotics and prebiotics in our diet can be extremely beneficial to our overall health. However, it is also important to keep an open mind and not blindly preach the benefits and sources of these products.
Key Takeaways:
Incorporate Probiotic Foods:
Start your day with yogurt or kefir.
Boost Your Prebiotic Intake:
Aim to include a variety of fruits, vegetables, and whole grains in your diet. Remember, the goal is to consume at least 25-30 different plant-based foods each week!
Manage Stress and Exercise Regularly:
Implement stress-reduction techniques such as mindfulness or yoga, and strive for regular physical activity to positively influence your gut health.
By taking these steps, you not only nourish your gut but also improve your mood, boost your immune system, and reduce the risk of chronic diseases. We encourage you to explore and experiment with different fermented foods and practices that resonate with you. Additionally, understanding the roles of various health professionals can enhance your wellness journey, so consider looking into nutritionists to guide you in making informed dietary choices. Your gut health is a vital part of your overall wellness, and the right support can make a significant difference in achieving your health goals.
We hope you have learned a bunch of tips from this blog - Probiotics and Prebiotics: Differences, Benefits, Sources and we will see you in our next one! Please don’t forget to check out our blog on the low FODMAP diet for IBS - a helpful resource for anyone looking to further support their gut health!
