Prebiotics are fibres that the human body is unable to digest. They feed probiotics, which are tiny living microorganisms such as bacteria and yeast. Prebiotics and probiotics can both help beneficial bacteria and other organisms in the gut.
Please visit our detailed post on the microbiome and how it affects your health. Both prebiotics and probiotics help the body build and maintain a healthy colony of bacteria and other microorganisms, which helps the gut and digestion.
These food components aid in the promotion of beneficial bacteria by providing food and fostering an environment in which microorganisms can thrive. Prebiotics can be found in fiber-rich foods like fruits, vegetables, and whole grains. Probiotics can be found in a variety of fermented foods, including yoghurt, sauerkraut, and tempeh. Probiotics’ advantages and disadvantages
Probiotics, such as yoghurt, can help with digestion. Probiotic research is inconclusive, but it suggests that they may be beneficial in the following areas:
Digestive wellness
Probiotics have been shown in numerous studies to improve digestive health in some people.
According to a 2017 Cochrane review, taking probiotics while taking antibiotics reduced the risk of antibiotic-related diarrhoea by 60%. A 2014 meta-analysis of 24 trials discovered that probiotics could help prevent the potentially fatal disease necrotizing enterocolitis in preterm infants. Mental well-being Probiotics may improve mental health, according to a small body of research.
A 2017 reviewdiscovered that probiotics may help with depression symptoms, but the authors note that more research is needed to confirm this. Probiotics may have this effect because there is a link between gut and brain health.
Health of the intestines:
Probiotics may help people with stomach and intestine disorders, according to the findings of studies. A systematic review of trials in people with irritable bowel syndrome (IBS), for example, discovered that probiotics appear to improve the symptoms of this condition. The authors do warn, however, that it is unclear how significant the benefit is or which strain of probiotic is most effective.
But probiotics are not safe for people who have serious underlying medical conditions. The lack of data on safety demonstrates that scientists know little about the risks of probiotics, particularly the potential issues associated with long-term use. Anyone who is concerned about the possibility of side effects should consult a doctor before significantly increasing their probiotic intake.
Prebiotics’ Advantages and Disadvantages
Without taking supplements, most people get enough prebiotics from their diet. Prebiotics are found in foods that the body cannot digest. They provide food for bacteria and other beneficial organisms in the digestive tract. The advantages of prebiotics are related to the advantages of probiotics.
Prebiotics may promote gut health by improving digestive health, reducing antibiotic-related health problems, and providing other benefits. Prebiotics have received less attention than probiotics. As a result, it is unclear how much prebiotics benefit health. Scientists are not yet certain that they can increase the purported benefits of probiotics.
According to some research, prebiotics may benefit the body by:
• improving calcium absorption
• altering how quickly the body processes carbohydrates
• promoting probiotic growth of gut bacteria, potentially improving digestion and metabolism Because prebiotics are naturally present in many foods, there is no need for people to take prebiotic supplements. There is no evidence that combining prebiotics and probiotics is harmful. People with chronic diseases or serious illnesses, on the other hand, should avoid probiotic or prebiotic supplements unless their doctor advises them otherwise.
Prebiotic side effects research is also in its infancy and requires further investigation.
Foods People who eat a well-balanced, varied, and healthy diet will consume a lot of prebiotics and probiotics:
Foods high in probiotics
Probiotics can be found in a variety of foods, including:
• yoghurt
• kefir
• fermented foods like sauerkraut and kimchi • kombucha
• traditional fermented buttermilk
• fermented cheeses like Gouda
Foods that are prebiotic
People can ensure that they consume a variety of prebiotics that may fuel various strains of bacteria by including a variety of foods in their diet. Many high-fiber foods contain prebiotics, including fruits, vegetables, and whole grains. Prebiotics may be present in some probiotic-rich foods. Babies get prebiotics from the sugars in breast milk, and some infant formulas contain prebiotics as well.
Takeaway
Most healthy people do not require prebiotic or probiotic supplements. However, for people who do not have weakened immune systems or underlying illnesses, the risk of doing so is usually minimal. A diet rich in fruits, vegetables, whole grains, and fermented foods allows people to consume enough prebiotics and probiotics without relying on supplements.
Add Comment