What’s The Distinction Between Probiotics vs Prebiotics

An authority elucidates the prevailing health issue.

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Cavani emphasises that probiotics and prebiotics are not exclusively present in supplements, despite their common association with them. Numerous foods encompass both, and not all individuals will require supplementation of their intake (more details below).

Despite a single letter distinction, probiotics and prebiotics provide distinct purposes. Cavani elucidates that probiotics are the advantageous bacteria, referred to as the "good guys," that you introduce into your gut. Prebiotics provide as nourishment for healthy bacteria. Probiotics resemble the planting of new flowers, while prebiotics serve as the fertiliser that promotes their growth.

Both are advantageous to the body; nevertheless, should we prioritise the consumption of one over the other? Cavani states that both are essential for a flourishing gut environment; however, prebiotics are frequently more crucial as they nourish the beneficial bacteria present in the gut.

What is their significance?

Both have a crucial part in promoting our gut health, which influences various aspects including skin, cognitive function, and digestion.

"Probiotics assist in maintaining the equilibrium of the gut microbiome, especially following disturbances such as illness, stress, or antibiotic administration," states Cavani. We inherently possess a combination of beneficial and detrimental microorganisms, and probiotics can assist in maintaining that equilibrium. They can inhibit detrimental microbes and bolster immune function. Contrary to common belief, probiotics typically do not colonise the gut in adults; they provide supplementary support but do not establish permanence. In children, probiotics persist in the gastrointestinal tract for an extended duration due to the simplicity and underdevelopment of their gut flora.

Cavani thinks that prebiotics are arguably more essential, as they facilitate the long-term proliferation of beneficial microorganisms. “In the absence of sufficient prebiotic fibre, even the most effective probiotics find it challenging to establish a permanent presence.”

It is not solely related to gut health; substantial scientific data indicates additional health benefits of certain prebiotic and probiotic supplements, including alleviation of dermatitis, irritable bowel syndrome (IBS), and recovery following antibiotic treatment. A study published in the journal Gastroenterology indicated that they may also enhance mental wellness. Participants consumed yoghurt containing a blend of probiotics twice daily for four weeks, and the findings indicated they exhibited greater calmness when confronted with photos of angry and fearful expressions compared to the control group. Research published in Frontiers in Ageing Neuroscience indicates that Alzheimer’s patients consuming milk with probiotic bacteria performed better on cognitive tests compared to those who consumed ordinary milk, suggesting potential benefits for brain health.

Cavani emphasises that not all items has scientific validation, which may lead to confusion. She observes that many individuals are unaware that various probiotics serve distinct functions. Consider it analogous to a toolbox; one would not employ a hammer to resolve every issue. Similarly, probiotics must be tailored to the particular concern you aim to resolve. There is no universal solution; the optimal selection is contingent upon your existing gut flora and the specific state you aim to enhance.

Which Foods Are Rich in Prebiotics and Probiotics?

Cavani consistently recommends evaluating one's diet prior to resorting to supplements, asserting that 'food is the most potent and efficacious source of nutrients.' Fermented foods are the optimal source of probiotics, as they contain live and active bacteria. Examples encompass live yoghurt, kefir, sauerkraut, kimchi, miso, kombucha, and tempeh, along with certain cheeses such as cheddar, mozzarella, and gouda—select those designated with living cultures.

She advocates prioritising fiber-rich plant foods that serve as nourishment for your gut microbiota. Garlic, onions, leeks, asparagus, and artichokes are notably abundant in inulin, a potent prebiotic fibre. Additional excellent choices comprise bananas (particularly those that are slightly underripe for resistant starch), apples (for pectin), oats, flaxseeds, chia seeds, legumes, nuts such as almonds and pistachios, whole grains, berries, and leafy greens. If it is a fiber-rich plant food, it is probably nourishing your beneficial bacteria.

Who May Require Supplements?

Cavani emphasises that a nutritious, balanced diet offers numerous advantages that supplements alone cannot supply. I utilise probiotics in specific circumstances, such as post-antibiotic treatment, while experiencing digestive disturbances like bloating, or during periods of dietary restriction.

Listening to your body is essential in all matters. I closely monitor indicators that may indicate a need for more support, like recurrent infections, gastrointestinal distress, mood fluctuations, or dermatological issues. It is essential to acknowledge that there is no universal solution; the appropriate selection is contingent upon your unique gut microbiota and particular requirements.