Prebiotics vs. Probiotics & Benefits of Both
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It seems that many people have now caught on to the trend of probiotics for gut health, but what about prebiotics? Below I will break down what probiotics are, what they do for us, and tell you more about the lesser-known prebiotics and why they're just as important as probiotics!
Gut Health
Let's paint a picture of what's going on in our gut. Everyone's got healthy gut bacteria (the good guys) and unhealthy gut bacteria (the bad guys) living together. When the good guys are plentiful and in power, your gut runs symbiotically with the bad guys. The bad guys still exist, but the good guys have it under control and they work together in a stable environment.
When the bad guys are more abundant than the good guys, we have gut dysbiosis. This often looks like indigestion, acid reflux (GERD), heartburn, cramping, constipation, diarrhea, you get the picture. To ensure the gut remains balanced in the right direction, probiotics and prebiotics become very important.
Prebiotics vs Probiotics
Probiotics are live microorganisms found in fermented foods and also in our intestinal tract. These microorganisms are our healthy gut bacteria and support digestive health, aid in immunity, and boost brain function.
Prebiotics are a type of fiber that stimulates the growth and activity of the probiotics in the colon, aka the good guys. Prebiotic fiber is indigestible to humans, meaning it can travel through our digestive system and into the colon without any breakdown. Once in the colon, prebiotics serve as the food for the probiotics to feast on. Studies have shown that prebiotic supplementing can ease digestive problems such as IBS, IBD, Crohn's, and leaky gut.
What are the benefits?
While this all sounds well and good, let's get into the benefits you may actually experience when taking pre/probiotics:
Decreased risk of cardiovascular disease
Healthier cholesterol levels
Improved digestion
Boosted immunity
Decreased inflammation
Better overall gut health
Balanced hormones
Lowered stress response
When taking a prebiotic supplement, such as inulin, or eating foods that are high in prebiotic fiber, you are taking a big step in balancing your gut microbiome.
Prebiotic fiber improves the activities of the immune system and lowers inflammation. Inflammation is very often the root cause of chronic illness. Reducing inflammation is one of the most important steps to healing.
The "Second Brain"
The gut is thought to be the "second brain" of our bodies due to its expansive neuronal connection to our brain and spinal cord. Our gut and brain use hormones to communicate to each other when we're hungry, nervous, or may have ingested something we shouldn't have.
These hormones are vital to staying in good health, especially good mental health. Scientists are now finding that many mental health conditions can be treated by improving gut health rather than treating the symptoms or medicating. Prebiotics are a great way to promote gut health and therefore promote health hormone production and regulation.
Where you can find them
Probiotics: fermented foods such as sauerkraut, kombucha, or kimchi. Probiotic supplements are also available with the best strains being lactobacilli and bifidobacteria.
Prebiotics: acacia gum, raw leeks, raw jicama, raw garlic, raw or cooked onions, and raw asparagus. Prebiotic supplements are also available, I take inulin every morning.
Personally, I prefer to get my probiotics from real food sources like sauerkraut and kombucha. For prebiotics, I do supplement with inulin to support my digestion. I've tried different kinds of probiotics over the years and honestly, never noticed much of a difference. However when I started taking inulin, I noticed almost immediate improvement in my gut functioning. Less stomach cramping, less bloating, and no more constipation (sorry, TMI).
The Takeaway
The research on the real benefits of probiotics is still in its infancy and while many benefits are showing up in studies, there is still much that is unknown about their long term effectiveness. I recommend supplementing both in food or supplement form and using a trial and error approach to see how they affect you personally.
As with anything, start slow and work your way up to a higher dose. The good guys and the bad guys may be at war in your gut. When the good guys start winning, there's die-off of the bad bacteria and that can make you feel sick if you take too much too quickly. When I started taking inulin, I started with 1/8 tsp and slowly worked my way up to the full 2 tsp serving size.
One last note. If you didn't gather it from this post, I truly believe that gut health is one of, if not THE most important thing when it comes to overall health. Your gut plays a role in so many body systems and the very best way to take care of it is with a clean, healthy diet. They say you can't outrun a bad diet, but I don't run so I say you can't supplement a bad diet and expect things to turn around for you. Prebiotics and probiotics are a great support for an already healthy diet and lifestyle.
If you're having digestive issues, start by cleaning up your diet! I recommend doing a round of Whole30 to figure out what's triggering your issues. Read more about how to master the Whole30 on your first time around!