{"id":16276,"date":"2024-11-14T00:00:33","date_gmt":"2024-11-14T00:00:33","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16276"},"modified":"2024-11-14T14:07:38","modified_gmt":"2024-11-14T14:07:38","slug":"probiotics-and-prebiotics-whats-the-difference","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/probiotics-and-prebiotics-whats-the-difference\/","title":{"rendered":"Probiotics and Prebiotics: What\u2019s the Difference?"},"content":{"rendered":"\n<p><strong>Probiotics\u00a0<\/strong>and\u00a0<strong>prebiotics\u00a0<\/strong>are both pretty big topics in nutrition these days. Yet even though they sound similar, the two play different roles in your health.<\/p>\n\n\n\n<p>Pr<strong>o<\/strong>biotics are beneficial bacteria, and pr<strong>e<\/strong>biotics are food for these bacteria. We\u2019ll explain what you need to know about the two.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What are probiotics and prebiotics?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/09\/oats-oatmeal-banana-berries-1200x628-facebook-1200x628.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Both prebiotics and probiotics are important for human health. However, they have\u00a0different roles:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Probiotics.<\/strong>&nbsp;These are live bacteria found in certain foods or supplements. They can provide numerous health benefits.<\/li><li><strong>Prebiotics.<\/strong>&nbsp;These substances come from types of carbs (mostly fiber) that humans can\u2019t digest. The beneficial bacteria in your gut eat this fiber.<\/li><\/ul>\n\n\n\n<p>The gut bacteria, collectively referred to as the gut flora, or\u00a0gut microbiota, perform many important functions in the body.<\/p>\n\n\n\n<p>Eating balanced amounts of both probiotics and prebiotics can help ensure that you have the right balance of these bacteria to keep your gut microbiota healthy.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>Probiotics are beneficial bacteria found in certain foods or supplements. Prebiotics are types of fiber that feed the friendly bacteria in the digestive system.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Why are the gut bacteria beneficial?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/nulivscience.com\/application\/files\/6915\/5924\/8289\/Bacteria-Gut-Health.svg\" alt=\"\"\/><\/figure>\n\n\n\n<p>The\u00a0good bacteria\u00a0in your digestive tract help protect you from harmful bacteria and fungi.<\/p>\n\n\n\n<p>A\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3983973\/\" target=\"_blank\">2013 study<\/a>\u00a0on bacteria in the gut confirms that a wide variety of this good type of bacteria can aid in immune system functions,\u00a0improve symptoms of depression, and help address obesity, among other benefits <a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3983973\/\" target=\"_blank\">.<\/a><\/p>\n\n\n\n<p>Additionally, some of your gut bacteria form\u00a0vitamin K\u00a0and short-chain fatty acids.<\/p>\n\n\n\n<p>Short-chain fatty acids are the main nutrient source of the cells lining the colon. They promote a strong gut barrier that helps keep out harmful substances, viruses, and bacteria. This also helps reduce inflammation and may have the potential to reduce the risk of cancer.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>The gut bacteria help with a variety of biological tasks. They also provide important nutrition to the cells lining your digestive tract.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">How does food affect the gut microbiota?<\/h2>\n\n\n\n<p>The food you eat plays an important role in the balance of good and bad gut bacteria.<\/p>\n\n\n\n<p>For example, a high sugar and high fat diet negatively influences the gut bacteria and may contribute to insulin resistance and\u00a0other conditions.<\/p>\n\n\n\n<p>Once you regularly feed the wrong bacteria, they\u2019re able to grow faster and colonize more easily, without as many helpful bacteria to prevent them from doing so.<\/p>\n\n\n\n<p>Harmful bacteria and less healthy gut flora has also been associated with higher\u00a0body mass index (BMI)\u00a0.<\/p>\n\n\n\n<p>Additionally, foods treated with\u00a0pesticides\u00a0may have negative effects on the gut bacteria, although more research is needed to confirm this .<\/p>\n\n\n\n<p>Studies have also shown that antibiotics can cause permanent changes in certain types of bacteria, especially when taken during childhood and adolescence.<\/p>\n\n\n\n<p>Because antibiotic use is so widespread, researchers are now studying how this may cause health problems in people later in life .<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>The foods you eat affect gut bacteria. Chemical residues and antibiotics may also disrupt balance in the gut bacteria.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Which foods are prebiotic?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/img.freepik.com\/free-vector\/prebiotic-products-sources-these-bacteria-nutrient-rich-food_341076-61.jpg?size=626&amp;ext=jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Before you go out and buy expensive\u00a0prebiotic supplements, remember that many foods naturally contain them.<\/p>\n\n\n\n<p>That\u2019s because prebiotics are\u00a0types of fiber\u00a0found in\u00a0vegetables,\u00a0fruits, and\u00a0legumes.<\/p>\n\n\n\n<p>Humans are not able to digest these types of fiber, but your good gut bacteria can digest them.<\/p>\n\n\n\n<p>Foods that are\u00a0high in prebiotic fiber\u00a0include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>legumes, beans, and peas<\/li><li>oats<\/li><li>bananas<\/li><li>berries<\/li><li>Jerusalem artichokes\u00a0(not the same as regular artichokes)<\/li><li>asparagus<\/li><li>dandelion greens<\/li><li>garlic<\/li><li>leeks<\/li><li>onions<\/li><\/ul>\n\n\n\n<p>One of the things your good gut bacteria do with prebiotic fiber is turn it into a short-chain fatty acid called\u00a0butyrate.<\/p>\n\n\n\n<p>Studies suggest that butyrate production in the colon cannot be maintained without adequate intake of prebiotic fiber.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>Prebiotics are types of fiber that humans cannot digest, but your gut bacteria can. These types of fiber provide nutrients to the bacteria that support healthy digestion and immune function.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Which foods are probiotic?<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/vietnamtimes.org.vn\/stores\/news_dataimages\/vietnamfriendshipcomvn\/042019\/28\/10\/13-great-probiotic-foods-you-should-be-eating-18-.5301.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>There are also\u00a0many probiotic foods\u00a0that naturally contain helpful bacteria, such as\u00a0yogurt.<\/p>\n\n\n\n<p>A high quality, plain yogurt with live cultures can be a fantastic addition to your diet if you want to add beneficial bacteria.<\/p>\n\n\n\n<p>Fermented foods\u00a0are another great option, as they contain beneficial bacteria that thrive on the naturally occurring sugar or fiber in the food.<\/p>\n\n\n\n<p>Examples of fermented foods include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>sauerkraut<\/li><li>kimchi<\/li><li>kombucha tea<\/li><li>kefir\u00a0(dairy and nondairy)<\/li><li>some types of\u00a0pickles\u00a0(unpasteurized)<\/li><li>other\u00a0pickled vegetables\u00a0(unpasteurized)<\/li><\/ul>\n\n\n\n<p>If you\u2019re going to eat fermented foods for their probiotic benefits, make sure they\u2019re not pasteurized, as this process kills the bacteria.<\/p>\n\n\n\n<p>Some of those foods can also be considered\u00a0synbiotic, because they contain both beneficial bacteria and a prebiotic source of fiber for the bacteria to feed on.<\/p>\n\n\n\n<p>Some examples of synbiotic foods are cheese, kefir, and sauerkraut.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>Probiotic foods naturally contain helpful bacteria. Many of these foods can be made at home or purchased at a grocery store.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Should I take probiotic supplements?<\/h2>\n\n\n\n<p>Probiotic supplements\u00a0are pills, powders, or liquids that contain live beneficial bacteria or yeast.<\/p>\n\n\n\n<p>They\u2019re very popular and easy to find, yet not all of them are worth your money. They do not all have the same types of bacteria or the same concentrations. There are also many products on the market making claims with no proof of efficacy.<\/p>\n\n\n\n<p>They also usually do not come with\u00a0fibrous food sources\u00a0for the bacteria to eat, which can hinder their effectiveness if someone isn\u2019t also eating those foods.<\/p>\n\n\n\n<p>Some probiotic supplements are designed to carry the bacteria all the way to your large intestine for better effects, while others probably don\u2019t make it past your stomach acid.<\/p>\n\n\n\n<p>There are some individuals who should not take a probiotic, or who may experience worsened symptoms if they do, such as people with\u00a0small intestinal bacterial overgrowth (SIBO)\u00a0or people sensitive to ingredients in the supplement.<\/p>\n\n\n\n<p>However, the right strains of probiotics can be incredibly beneficial for some people. It depends on the type of strain, product formula, the quality of the product, and storage. .<\/p>\n\n\n\n<p>As with all supplements, you may want to consult with a healthcare professional who\u2019s knowledgeable about probiotics.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY:<\/strong><\/p><p>Probiotic supplements are designed to deliver very specific species of bacteria to the human gut. However, not all probiotic supplements are of the same quality or contain the same quantity of bacteria.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">The bottom line<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/homebase.org\/media\/ProPri.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>Keeping your gut bacteria balanced is important for many aspects of health.<\/p>\n\n\n\n<p>To do this, eat plenty of both prebiotic and probiotic foods, as they will help promote the most ideal balance between good and bad gut bacteria.<\/p>\n\n\n\n<p>Talk to your healthcare provider to make sure you\u2019re eating the right amounts of each. It\u2019s possible to\u00a0go overboard\u00a0or have\u00a0side effects.<\/p>\n\n\n\n<p>To see if you could benefit from a supplement, check out the&nbsp;<a rel=\"noreferrer noopener\" href=\"http:\/\/www.worldgastroenterology.org\/UserFiles\/file\/guidelines\/probiotics-and-prebiotics-english-2017.pdf\" target=\"_blank\">World Gastroenterology Organization Global Guidelines<\/a>&nbsp;list of evidence-based conditions that probiotics could potentially help. It also includes recommendations.<\/p>\n\n\n\n<p>Make sure to read the labels on any supplements carefully and discuss any questions and recommendations with your healthcare provider.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Probiotics\u00a0and\u00a0prebiotics\u00a0are both pretty big topics in nutrition these days. Yet even though they sound similar, the two play different roles [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16279,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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