You are what you eat...literally.
Your diet can change and alter how your body performs basic functions, such as digesting food, immune system function, and more.
If you walk through a supplement section in a store, there's a chance you've seen a probiotic supplement, and maybe even a probiotic-prebiotic supplement. These seem to be all the rage right now, and have gained a lot of attention in the media and health world for gut health, the immune system, weight loss, and more. And there's a good reason for this!
What are probiotics and prebiotics?
The best way I like to describe these are seeing the probiotic as a fish, while prebiotics are the fish food!
A Probiotic is a bacteria that benefits the host when consumed, and prebiotics are the "food" for the probiotics. The best way I like to describe these are seeing the probiotic as a fish, while prebiotics are the fish food! So basically, probiotics are GOOD bacteria, while prebiotics are what help this "good bacteria" live, thrive, and survive!
Why do I need "good bacteria" in my body?
Live bacteria live all over the body, from the skin, to deep inside your gut. Probiotics live in the gut and help make up your microbiome. The microbiome is made up in the gut/intestines/GI tract, and consists of "good" (probiotics) and "bad" bacteria. Probiotics help maintain a symbiotic environment in the gut, meaning the balance of these good and bad bacteria. Without this balance, a number of problems could arise, from a dysfunctional immune system, inability to digest properly, skin issues, and more. The lack of balance/dysbiosis can lead to numerous health issues such as leaky gut, small intestinal bacterial overgrowth (SIBO), acne, irritable bowel syndrome (IBS), and more!
Probiotics simply support gut balance which then supports our health in numerous ways:
Prompt healthy digestive tract and aids in digestion
Maintain peace and balance between good and bad bacteria in the gut which inhibits growth of harmful bacteria
Act as coenzymes or cofactors in producing nonessential vitamins
Aid in the breakdown and absorption of medicine and other nutrients
Assists in Immune function by:
--Aiding in antibody produciton
--Activation of and boosts the level of immune cells in the lining
(mucosa membranes) of the intestines
--Supporting immune cells and their function
--Preventing bad bacteria form entering your blood stream
How and where do I find pro and prebiotics?
Although supplements may be an easy and great options, finding probiotics and prebiotics in their most natural form, AKA FOOD, is the best source!
Probiotics can be found in fermented foods: yogurt, keifer, tempeh, kimchi, sauerkraut, kombucha, and more.
Prebiotics are found in fiber rich foods and non-digestible carbs such as bananas, berries, asparagus, garlic, and onion. Since these are not digestible, they're able to pass through the stomach and feed the probiotics.
Although supplements may be an easy and great options, finding probiotics and prebiotics in their most natural form, AKA FOOD, is the best source! However, if you do decide to take a supplement, there's many things you should know and look for.
What you need to know!
Create diversity in your pro and prebiotics.
Whether you are taking a supplement or getting your probiotics from food, aim to mix it up in order to create a diverse set of bacteria in your gut. We all know, diversity is a good thing, and this includes the types of bacteria in your gut. Find a supplement with many different types of strains, or include different types of probiotic foods in your diet.
Absorption differences: Supplements vs. Food
When probiotic supplements are made, the water is essentially sucked out, and when you digest the supplement, it will suck water back in to aid in multiplication, function, and growth. However, the first thing the supplement enters is the stomach, so instead of sucking back in water, it’s sucking in hydrochloric acid (stomach acid) which could kill some bacteria or keeps it from growing.
Because of this, the goal really should be to get all your healthy bacteria from food. However, if you choose to take a supplement, this is not bad!! Just realize that the absorption and growth rate of the good bacteria through supplemental form is smaller, and not going to be as vast or diverse as food or liquids.
Take your probiotic supplement in a fasted state or look for a delayed release capsule.
Probiotics from fluids and food can last up to 30 mins in stomach acid, whereas a supplement, is much less.
Delayed release capsules are also beneficial because they're meant to last through stomach acid, and then release in the intestines! Which is ideal since this is where your microbiome is primarily located. However, if a delayed release capsule is not available, try to take your supplement during a fasted state, such as first thing in the morning before breakfast. This is because there is less stomach acid in the stomach during a fasted state, so the supplement doesn’t have to pass through as much acid, meaning there's a greater chance of more bacteria surviving!
Try to find a probiotic supplement WITH prebiotics as well.
The label alone may provide this information, or look on the back of the bottle at the nutrition facts. Often times, probiotic supplements may have inulin, pectin, resistant starches, or fibers to act as prebiotics.
Not all supplements are created equal!!
Keep in mind that supplements do not have to be approved by the FDA, and do NOT require testing! Do your research and find a brand you trust!
Always consult your physician or healthcare team before beginning any exercise or diet program. This information is not intended to diagnose or treat any medical condition, or to replace your healthcare professional's advice and instruction. Consult with your healthcare professional to see what is right for you.
Sources:
1. Douglas LC, Sanders ME. Probiotics and PREBIOTICS in DIETETICS PRACTICE. Journal of the American Dietetic Association. 2008;108(3):510-521. doi:10.1016/j.jada.2007.12.009
2. Floch MH, Kim A. Probiotics, prebiotics and gut health. Clinical Insights: Probiotics, Prebiotics and Gut Health. 2014:2-6. doi:10.2217/ebo.13.588
3. Fuller R, Gibson GR. Modification of the Intestinal microflora using probiotics and prebiotics. Scandinavian Journal of Gastroenterology. 1997;32(sup222):28-31. doi:10.1080/00365521.1997.11720714
4. Lee Y-K, Salminen S. Handbook of Probiotics and Prebiotics. Hoboken, NJ: John Wiley & Sons; 2009.
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