The human microbiome is a fascinating field that has undergone in-depth research and wonderful discoveries during the past years. Most of you probably heard about pro-biotics and pre-biotics. In this article I want to dive deeper into the concept of these two topics and discuss the differences between them.
Pro-biotics
Probiotics is a general name for friendly bacteria and the most studied population of microorganisms (microbiota) in the human body which is found in the colon. Recent studies show that microbiota imbalance has been linked to various chronic health conditions such as Diabetes and Alzheimer's disease. The gut microbiota participates in a variety of processes in our body such as boosting the metabolism, breaking down nutrients, improving brain function, and helping the digestive system communicate with the nervous system. One of the most important microbiotas’ contributions is the production of shortened fatty acids, which have a beneficial impact on the activity of the immune system that is located in the gut.
The composition of our gut microbiota depends on various factors such as genetics, sex, and age, as well as changeable and environmental factors, such as smoking, exercise, sleep medications, and nutrition. The type and composition of the food play an important role in supporting healthy bacteria. Diets that are rich in whole plant foods, whole grains, vegetables, and legumes, such as the Mediterranean diet, are associated with a more positive composition and better activity of the microbiota, and a reduced risk of chronic diseases. The more we support this bacterial population, the better health, and food tolerance it will provide us.
Sources for probiotics
The most common food sources for probiotics are fermented foods, such as homemade yogurt, pickled vegetables, fermented soy (tofu, miso, tempeh), and kombucha (a fermented beverage made from a mushroom that grows and feeds on sugar).
You can also take probiotics as a supplement, and there are countless various probiotic products. However, it is important to know, that probiotic supplements are not always suitable for everyone and can sometimes upset the natural balance of our microbiome. The bacteria in the human body is constantly transforming and responding to our dietary, environmental, and emotional changes. Taking supplements with hundreds of billions of different bacteria is actually a trial and error because we do not really know how will this affect our digestive system and in certain cases, such as Sibo or IBD, it may even aggravate the symptoms. So, if you are considering trying probiotic supplements, I highly recommend consulting a professional naturopathic doctor beforehand.
Pre-biotics
What are prebiotics and how do they affect our health?
Pre-biotics are fibber-like, indigestible substances made out of medium and short-chain glucose molecules. While passing through our gut, prebiotic substances actually cleanse it by removing waste and toxins and supporting the good bacteria population.
As I’ve already mentioned before, recent studies had revealed the importance of our friendly bacteria (microbiota) to our health and well-being. Prebiotics have a tremendous influence on the diversity, the amount, and the activity of friendly bacteria in the colon and it also has a beneficial effect on other systems of the body. Prebiotics encourage a positive immune response in the gut, eliminate unwanted gut invaders (types of bad bacteria, fungus and parasites) and help to absorb vitamins and minerals. Consumption of prebiotic foods is one of the best ways to maintain digestive activity, improve gastrointestinal motility and contribute to all health aspects in the short and long term.
Prebiotics and probiotics work collaboratively to maintain a digestive balance. The probiotic bacteria break down prebiotic fibers and produce short-chain fatty acids, which also nourish the good bacteria and maintain the integrity of the mucous tissue in the colon.
Beyond the huge contribution of prebiotics to digestion, many recent studies talk about its possible benefits outside the digestive system as well, including reducing the risk of autoimmune diseases, anti-inflammatory effect, improving immune system function, reducing allergy symptoms, treating eczema, lowering cholesterol levels, encouraging proper metabolism, supporting bone health, hormonal balance, improving mood, relieving stress and encouraging weight loss.
But, similar to probiotics, using pre-biotics may also have its drawbacks. We do not always aware of the condition of our gut bacteria, and sometimes an increase in prebiotic fiber can aggravate adverse symptoms and even upset the digestive system. As in the case of Irritable bowel syndrome(IBS), consumption of prebiotic components (from food or supplements) may increase gastrointestinal symptoms. Hence, when it comes to prebiotics and probiotic consumption, there is a need for individual customization.
Sources of pre-biotics
Pre-biotic components are often found naturally in various plant foods, such as legumes, vegetables and fruits - a combination of these foods as part of the diet is in line with accepted health recommendations for a Mediterranean diet which is rich in whole and raw plant foods. On the hand, high consumption of fat and sugar has a negative effect on our gut microbiota and elevates the risk of chronic illness.
There are also pre-biotic products that contain fibers derived from different foods and plants, and in many cases adding them as food supplements may help stabilize the digestive system and rehabilitate the population of friendly gut bacteria.
In conclusion
When it comes to taking care of our good gut bacteria, it is important to feed it with the right prebiotic fuel. There are numerous probiotic and prebiotic products that you can try. In many cases, it is enough to keep a healthy and balanced diet, rich in natural prebiotics such as vegetables, fruits, legumes and whole grains and natural probiotics such as natural yogurt or fermented foods.
If we feed our bacteria with healthy and natural foods, they will prosper and pay us back with good health and a strong body. However, keep in mind that these foods are not always suitable for everyone. If you are accompanied by a health professional who has a deep understanding of the field and is familiar with your health condition and your medical history, he/she can make the right nutritional adaptation for you.
Here are few of my favorite prebiotic products:
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