What Probiotics and Prebiotics Are
The terms probiotics and prebiotics are increasingly familiar as awareness of digestive health grows. Yet many people assume they are the same thing, when their functions differ. According to IPB University professor Prof. Lilis Nuraida, probiotics are live microorganisms that can deliver health benefits when consumed in adequate amounts.
Unlike probiotics, prebiotics are not live microorganisms. Prebiotics are special fiber compounds that are not digested in the upper digestive tract and serve as nourishment for the good microorganisms living in the large intestine. Simply put, probiotics are the star players while prebiotics are their fuel.
How Both Benefit Gut Health
Probiotics help balance gut bacteria and relieve digestive problems such as diarrhea — including diarrhea caused by antibiotics — bloating, and irritable bowel syndrome (IBS). Probiotics also support the immune system, since most immune cells live in the gut, and help the body absorb nutrients and vitamins better.
Prebiotics work by feeding good bacteria so they grow more optimally. Their benefits include smoother bowel movements and constipation prevention, improved absorption of key minerals such as calcium and magnesium for bones, and a role in maintaining healthy metabolism, including blood sugar and body weight.
Food Sources of Probiotics and Prebiotics
The good news is both nutrients are easy to get from everyday foods. Natural probiotic sources include yogurt, kefir, tempeh, kimchi, miso, and kombucha. Choose low-sugar yogurt or kefir for maximum benefit. Prebiotic sources include bananas, garlic, onions, asparagus, whole wheat, oatmeal, and legumes.
For best results, consume both together. The combination of probiotics and prebiotics is called synbiotics — a simple example is yogurt topped with sliced banana, or kimchi eaten with brown rice. Prebiotics help probiotics grow and work more effectively in the gut.
Things to Keep in Mind
Note that not all dietary fiber can be called prebiotic. Only certain fiber types — fructooligosaccharide (FOS), galactooligosaccharide (GOS), and inulin — can truly be used by probiotic microorganisms as nourishment. So read product labels before buying supplements claiming prebiotic content.
If using probiotic supplements, start with a low dose to avoid bloating. Those with prolonged digestive problems or certain medical conditions should consult a doctor first to determine the right type and dose for their body.
