Prebiotics vs. Probiotics: The Differences You Should Know

Blogs27 Aug 2024

On the journey of understanding how to unlock good health, the terms "prebiotics" and "probiotics" frequently surface. It can be confusing to differentiate between the two when they sound so similar and play key roles in maintaining our gut health. Understanding the difference between prebiotics and probiotics can help you make informed dietary choices.

In this article, we will dive deep into prebiotics vs probiotics addressing their benefits, sources, and why both are crucial as we age.

What are Probiotics?

Probiotics are live beneficial bacteria found in foods. When ingested in adequate amounts, they can provide health benefits such as maintaining a balanced gut microbiome, which is crucial for various bodily functions.

How Probiotics Work

Probiotics work by colonising the gut and limiting the presence of harmful bacteria. This creates a balanced and healthy environment conducive to optimum well-being. They may also affect and influence some enzymes in the body. However, for probiotics to be effective, they must be strain-specific, taken in safe quantities, and capable of surviving the harsh conditions of the gastrointestinal tract.

Benefits of Probiotics

1. Digestive Health

Probiotics are well-known for their role in improving digestive health. They may help alleviate conditions like irritable bowel syndrome (IBS), diarrhoea, and constipation.

2. Immune System Support

Many studies have found a link between probiotics and the strengthening and enhancement of immune function. This can lead to a reduced risk of infections and improved immune responses.

3. Boosts Oral Health

A few studies have found that ingesting probiotics may reduce the chances of oral infection, tooth decay and dental caries. It may even help maintain an oral ecological balance and promote overall oral health.

Other Potential Benefits

Emerging research suggests that probiotics may also benefit skin health, weight management, and even mental health by influencing the gut-brain axis.

Sources of Probiotics

• Probiotic curd
• Buttermilk
• Idli
• Dosa
• Pickles

What are Prebiotics?

Prebiotics are types of fibre that act as "food" for the good bacteria in our gut. Unlike probiotics, prebiotics are not live bacteria but serve as nourishment for them. Once gut bacteria feed on them, degradation products that remain are short-chain fatty acids which get mixed with the blood and affect the gastrointestinal tract along with other far-off organs. The two main groups of prebiotics are Fructo-oligosaccharides and galacto-oligosaccharides.

How Prebiotics Work

Prebiotics work by fostering a favourable environment for probiotics to thrive and multiply. They pass through the digestive tract undigested until they reach the colon, where they are fermented by the gut bacteria.

Benefits of Prebiotics

1. Improved Digestion and Regularity

Prebiotics help in maintaining regular bowel movements and preventing constipation by promoting the growth of beneficial bacteria. They can alter the bacteria in the gut and may reduce the risk of irritable bowel syndrome and Crohn’s disease.

2. Support Immune function

By increasing the number of protective microorganisms in the body, prebiotics can support and strengthen immune function. It can help fight off infections, fever, diarrhoea etc.

3. Boost Brain Health

Some studies have found a positive connection between prebiotic intake and memory improvement in middle-aged adults. It may also improve general cognition, mood and learning abilities.

Other Potential Benefits

Some studies suggest that prebiotics can help in regulating cholesterol levels, thereby aiding in supporting heart health.

Sources of Prebiotics

• Oats
• Onions
• Garlic
• Wheat
• Honey
• Bananas
• Asparagus
• Soybean

Key Differences Between Prebiotics and Probiotics

Our final verdict on the prebiotics vs probiotics debate:

Definition

The primary difference between prebiotics and probiotics is that probiotics are live bacteria that add to the population of good bacteria in the gut and prebiotics, on the other hand, are fibres that serve as food for these bacteria, helping them grow and thrive. This makes them different, however, their function remains similar, which is to boost gut health, prevent gastrointestinal issues and support overall health.

Different Sources

The dietary sources for prebiotics and probiotics differ significantly. Probiotics are found in fermented foods like curd, kefir, and sauerkraut, while prebiotics are abundant in high-fibre foods like onions, garlic, and bananas.

Health Benefits

While both prebiotics and probiotics contribute to gut health, their benefits are complementary. Probiotics directly add beneficial bacteria to the gut, aiding in digestion and immune function. Prebiotics support these bacteria, ensuring they flourish and continue to provide health benefits. Science suggests that a combination of both is ideal for good gut health!

Why You Need Both Prebiotics and Probiotics After 40

As we age, our gut microbiome also goes through modifications, leading to potential imbalances. This may possibly affect our digestive system, immune function and brain health. That’s why it’s important to keep your gut happy and healthy by having healthy and nutritious foods that contain the goodness of prebiotics and probiotics. They may help maintain a balanced gut microbiome, thereby supporting these aspects of health.

Conclusion

Knowing the difference between pre and probiotics can help make more informed dietary choices and boost your health. Probiotics add beneficial bacteria to the gut, prebiotics serve as nourishment for these bacteria, helping them thrive. This means that they are both important for helping us stay healthy, especially by keeping our bodily functions like digestion and immunity strong!

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