Probiotics and prebiotics

Even though the terms "prebiotics" and "probiotics" sound similar, they are quite different things. In the following, we will take a closer look at these differences and how these ingredients can promote overall health. Before beginning these considerations, it's important to know that the large intestine is home to trillions of bacteria from over 500 different species, some of which are good for your health. Bacteria such as Lactobacillus, Bifidus and Acidophilus have a wide range of functions, from improving immune function to synthesizing some vitamins.

What are prebiotics and probiotics?

Prebiotics are certain forms of fiber that cannot be digested by the gut. Instead, they are digested by bacteria that live in the large intestine. As a result, prebiotics provide a food source that promotes the growth of these good bacteria. Probiotics are live bacteria that are consumed to increase the amount of natural bacteria already living in the digestive tract.

Where do prebiotics and probiotics come from?

As mentioned earlier, prebiotics are forms of fiber that are found in larger amounts in foods such as garlic, leeks, onions, asparagus and whole wheat. The best known source of probiotics is fermented dairy products such as yogurt. However, live probiotics can be added to many foods and supplements.

Benefits of prebiotics and probiotics

Both prebiotics and probiotics help to increase the number of good bacteria living in the digestive tract and improve their health. This results in several potential health benefits, the most well-known of which is an improvement in immune function. By increasing the amount of good bacteria in the digestive tract, there is less space for disease-causing bacteria to colonize in the gut. Other benefits of probiotics are that they can prevent a whole range of diseases and even cancer. It has been theorized that increasing the number of good bacteria could reduce the number of bacteria that are a contributing factor to the development of colon cancer. A clinical study has shown that the consumption of probiotics was able to reduce the likelihood of occurrence and severity of respiratory infections such as colds and flu in children. Another notable benefit of probiotics is their ability to reduce the severity and duration of diarrhea. It has been repeatedly shown that supplementation with probiotics can reduce the duration of rotavirus-induced diarrhea. In addition, probiotics are recommended during and after the use of antibiotics, as they can restore the microbiological balance in the gut and thus prevent antibiotic-induced diarrhea. Needless to say, a healthy immune system means less downtime as a result of illness, allowing you to hit the gym more days of the year.

Disadvantages and side effects

The side effects of consuming prebiotics are the same as with a high-fiber diet. Not everyone tolerates a rapid increase in fiber intake well. Diarrhea, flatulence and other stomach problems can be the result. For this reason, it is important to increase the intake of prebiotics slowly. Probiotics are well tolerated by most people - just look at how many people eat yogurt regularly. It is therefore very safe and harmless to consume probiotics under normal circumstances. However, there is a small group of people who suffer from side effects from probiotics. People with a severely compromised immune system can develop sepsis (bacteria entering the bloodstream) as a result of consuming probiotics. However, this is extremely unlikely in healthy people.

Recommended intake

The amount of fiber consumed daily from all sources combined (which includes probiotics ) should be around 30 grams. However, it is important to remember to increase your fiber intake slowly to prevent digestive problems. The recommended dosage for probiotics is a little more complicated. One study showed that 100 million Lactobacillus bacteria per day were effective in preventing infections. However, the amount of bacteria you take is not so easy to determine as manufacturers do not always state this on the label. The timing of intake is not important with prebiotics and probiotics.

Prebiotics and probiotics supplements

Many supplements contain prebiotics, but their presence is not always obvious. Very rarely do manufacturers use the term prebiotics on the label. Instead, manufacturers usually state directly the prebiotics they use (e.g. inulin, fructooligosaccharides, etc.). If you are looking for prebiotics in supplements, you should therefore make sure that the product contains soluble fiber. Quite often so-called greens supplements contain prebiotics.

Fortunately, probiotics are somewhat easier to find. Supplement manufacturers quite often advertise the presence of probiotics and the types of bacteria they contain (e.g. Lactobacillus, Bifidus, etc.). Generally, the names of bacteria end with the syllable "-us". So if you see an ingredient with "-us" at the end, there is a good chance that it is a probiotic. So-called greens products are often good sources of probiotics. However, probiotics are sometimes also found in protein powders and other supplements.

Combinations with other supplements

Prebiotics and probiotics should be part of any balanced diet, regardless of goals and training status. For this reason, they combine well with any other supplement.

References

1. Hatakka et al (2001), Effect of long term consumption of probiotic milk on infections in children attending day care centers: double blind, randomized trial. BMJ, 7298: 1327
2. Ouwehand et al (2002), Probiotics: an overview of beneficial effects. Antonie van Leeuwenhoek, 82: 279-289