Prebiotics versus Probiotics
- Dr. Dooreck with Zoeya Gordon
- Apr 9, 2023
- 3 min read
Updated: Feb 9, 2024
Prebiotics and probiotics are beneficial for maintaining a healthy gut microbiome, but they work in slightly different ways.
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Private Healthcare Navigation and Patient Advocacy when YOU need it mostWhat is prebiotics?
Prebiotics are non-digestible fibers that serve as food for beneficial gut bacteria. Prebiotics help promote the growth and activity of healthy gut bacteria, improving digestion, strengthening the immune system, and reducing inflammation.
Prebiotics help promote the growth and activity of beneficial bacteria in the gut and can improve digestion, strengthen the immune system and reduce inflammation.
What foods contain prebiotics?
They are found in chicory root, garlic, onion, and asparagus.
What are probiotics?
On the other hand, probiotics are live microorganisms that offer a wide range of health benefits when consumed in adequate amounts. Probiotics help replenish the beneficial gut bacteria, improving digestion, boosting immunity, and reducing inflammation.
Probiotics help to replenish the beneficial bacteria in the gut and can improve digestion, boost immunity, and reduce inflammation.
What foods contain probiotics?
They can be found in yogurt, kefir, sauerkraut, and kombucha.
Different strains of bacteria in probiotics
Probiotic supplements contain different strains of beneficial bacteria, each with unique benefits. These strains include Lactobacillus, Bifidobacterium, and Saccharomyces, among others.
An article from Mayo Clinic shares the importance of choosing a probiotic that meets one's specific health needs. It is important to note that different probiotic strains have varying contributions to gut health.
Prebiotics versus Probiotics
Both prebiotics and probiotics play a crucial role in supporting a healthy gut microbiome, but they work differently. Prebiotics nourish and support the growth of beneficial bacteria, while probiotics introduce live bacteria into the gut to promote optimal balance and health.
According to Mayo Clinic, prebiotics serve as food for human microorganisms. Probiotics possess live microorganisms that improve the normal microflora in the body.
Consuming a combination of pre-and probiotic-rich foods is recommended for optimal gut health.
Foods that contain probiotics
Yogurt
Tempeh
Pickles
Miso
Sauerkraut
Kimchi
Kombucha
Foods that contain prebiotics
Garlic
Bananas
Soybeans
Artichokes
Greens
Onions
Chicory root
Whole grains
Below is an educational video on prebiotics and probiotics from Osmosis from Elsevier.
Fun Facts
1. The human gut contains trillions of bacteria, with up to 1,000 different species.
2. Probiotics may be more effective when taken with prebiotics, as prebiotics can increase the effectiveness of probiotic supplements.
3. Researchers are discovering new benefits of prebiotics and probiotics, including their potential to improve mental health, skin health, and sports performance.
4. Probiotics can be found in foods we wouldn't normally consider fermented, such as pickles, olives, and sourdough bread.
Statistics
According to the 2012 National Health Interview Survey (NHIS), roughly 4 million American adults had used probiotics or prebiotics in the previous 30 days. After vitamins and minerals, probiotics or prebiotics were adults' third most commonly used dietary supplement.
Summary
Adding these prebiotic and probiotic-rich foods to the diet can help create a healthy gut microbiome, improving digestion, immune function, and overall health.
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Personally
I eat a high-fiber, mostly plant-based 🌱 diet, no red meat, drink 4 liters of water a day, exercise, and am focused on keeping nutrition simple. I am sharing what works for me and what I routinely recommend to my patients.
"Balance. Portion control. Keep nutrition simple. Eat Smart. Eat Healthy. 🌱 🌾 🌿"
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