Probiotics vs Prebiotics: How Do They Differ and Do You Need Both?

If you visit your local pharmacy or supermarket, you’ll likely encounter probiotics and prebiotics. They’re found in certain foods, available as drinks or pill supplements, and also occur naturally in common foods.

You may have a general sense that probiotics and prebiotics are beneficial for health, or that they’re good for your “microbiome. “But what exactly is the microbiome? And what’s the real difference between probiotics and prebiotics?

Let’s Start With Some Definitions

The UN’s Food and Agriculture Organization and the World Health Organization, define probiotics as “live microorganisms that, when consumed in sufficient amounts, provide a health benefit.” These microorganisms include bacteria and yeasts found in foods like yogurt, sauerkraut, and kombucha, as well as in supplements.

Prebiotics, on the other hand, are the “food” that probiotics need to thrive and multiply.

Often referred to as dietary fiber, prebiotics include specific fibers like inulin-type fructans, galacto-oligosaccharides, resistant starch, and pectin. They occur naturally in plant-based foods, are added to items like bread and breakfast cereals, and are also available in supplement form.

Dietary fiber passes undigested through your stomach and small intestine until it reaches the large intestine. There, microorganisms (probiotics) break down (or ferment) the fiber (prebiotics), turning it into metabolites or nutrients associated with improved health.

How Do They Connect To Your Microbiome?

Both probiotics and prebiotics are believed to support a healthy microbiome, which is a diverse community of microorganisms living in or on your body. This includes those found in the mouth, gut, skin, respiratory system, and the urogenital tract (which manages urine and reproductive functions).

Each person’s microbiome is different and changes over time. For example, factors like diet, physical activity, hygiene, antibiotic use, and infections can all influence your microbiome.

These factors can impact the diversity of your microbiome, meaning the variety of microorganisms it contains. They can also affect the balance between healthy and harmful microorganisms.

Dysbiosis occurs when the diversity of your microbiome decreases or when unhealthy microorganisms outnumber the healthy ones. This imbalance can lead to issues such as diarrhea or constipation, irritable bowel syndrome, bleeding gums, atopic dermatitis (eczema), or acne.

Probiotics and prebiotics are promoted as solutions to help maintain a healthy and diverse microbiome, potentially lowering the risk of dysbiosis.

Since antibiotics can disrupt the microbiome, probiotics and prebiotics are also advertised as a way to restore microbial diversity during or after antibiotic use.

Are Probiotics Effective?

The microbiome is essential for our overall health. For example, a healthy microbiome has been associated with a lower risk of cancers, heart diseases, allergies, and inflammatory bowel disease.

But what about using probiotic supplements to enhance your microbiome?

A review of clinical trials examining probiotic supplements in healthy individuals found no increase in microbiome diversity.

Another review focused on the effects of probiotics during antibiotic use and showed no improvement in microbiome diversity.

Another study, which was not part of these two reviews, found that probiotics could temporarily decrease microbial diversity. It showed that probiotic supplements delayed the recovery of the microbiome following antibiotic use.

How do prebiotics fare?

There have been few studies on the effects of prebiotic supplements alone in healthy individuals. However, research has been conducted on the use of prebiotics alongside probiotics for specific health outcomes.

For example, one large review examined various neuropsychiatric conditions, such as dementia, Parkinson’s disease, and mild cognitive impairment, in people taking prebiotics and probiotics (either together or separately). Another review explored the effects of prebiotics, probiotics, or synbiotics (supplements containing both prebiotics and probiotics) in people with diabetes.

However, the results of these studies are not definitive, so more research is needed before we can routinely recommend these supplements. They should also not be seen as substitutes for standard medications or a healthy, balanced diet.

How can I maintain a healthy microbiome?

Probiotics and prebiotics naturally occur in common foods. Probiotics can be found in fermented foods like cheese, sauerkraut, yogurt, miso, tempeh, and kimchi.

Prebiotics are found in fiber-rich foods, which are all plant-based. It’s essential to include a variety of plant foods in your diet to ensure you get the different types of fiber needed to support healthy bacteria and promote a diverse microbiome.

Consuming foods instead of supplements also provides you with additional nutrients found in the food itself.

Read the original article on: Sciencealert

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