You've probably heard the terms "probiotics" and "prebiotics" tossed around, but what do they really mean? In simple terms, probiotics are the "good" bacteria (and some yeast) living in your digestive tract, while prebiotics are non-digestible carbohydrates (fiber) and other dietary substances. Both probiotics and prebiotics are found in food products or supplemental form. Read on to learn how they work together together to reduce harmful bacteria in your digestive tract.
PROBIOTICS
Dietary sources include:
Dairy and soy yogurts
Dietary supplements (although they are loosely regulated)
Probiotics have been associated with many different benefits, although the effects are very individual to each person. In general, probiotics promote optimal digestion and absorption. They may help to decrease risk of colon cancer and help with some intestinal conditions such as Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD). Additionally, probiotics may alleviate symptoms of diarrhea, Crohn's disease, ulcerative colitis, and lactose intolerance. Some studies show that probiotics may:
Play a potential role in weight control
Contribute to healthier blood cholesterol and blood pressure levels
Encourage optimal immune system actions
***Note: Probiotics may have some adverse effects in individuals with underlying health conditions or compromised immune systems, including serious complications.***
PREBIOTICS
Dietary sources include:
Resistant starches (i.e. seeds, unprocessed grains, uncooked potatoes, green bananas)
Oligofructose (i.e. chicory root, bananas, wheat, onions, garlic)
Other oligosaccharides (i.e. legumes)
Also sold in supplement form
Prebiotics promote general digestive health (fiber helps to keep things moving) and better conditions for probiotics to live in. Prebiotics often ferment in the digestive tract, resulting in the production of short-chain fatty acids. These short-chain fatty acids produce a more favorable environment for probiotics. *Insert inspirational quote about teamwork*
Are you reaching for the yogurt and bananas yet?!
ANTIBIOTICS + GUT HEALTH
While we're on the topic of probiotics, it's important to discuss the effects of antibiotics on our digestive tract. Let's face it, sometimes antibiotics are the only option, so it's important to know how they are affecting your body. Antibiotics often cause diarrhea due to the destruction of microflora (the microorganism community in your gut), which in some cases can lead to infection of your GI tract - essentially the good bacteria are destroyed and the harmful bacteria take over. Eating yogurt or taking probiotics during and after a round of antibiotics may potentially reduce the risk of diarrhea and prevent infection. However, more research is needed in this area. Mark Crislip of Science Based Medicine uses the analogy that probiotics may be like "planting corn in a rainforest." This is because the bacteria and yeast in dietary sources of probiotics may not be the exact species that thrived in our gut prior to the antibiotic treatment.
In conclusion, probiotics and prebiotics work together to promote optimal digestion and absorption and a healthy digestive tract overall! Now go eat some yogurt, bananas, and seeds regularly and drink plenty of water to encourage healthy digestion.
CITATIONS
I've been prescribed an antibiotic. Should I take a probiotic? (2015, January 22). Retrieved from https://sciencebasedmedicine.org/ive-been-prescribed-an-antibiotic-should-i-take-a-probiotic/
Medeiros, D. M., & Wildman, R. E. (2019). Advanced human nutrition (4th ed.).
Burlington, MA: Jones & Barlett Learning.
NCI Dictionary of Cancer Terms. (n.d.). Retrieved from https://www.cancer.gov/publica
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