This article discusses the differences between prebiotics and probiotics, their effects on gut health, and the best sources of each.
Function of Prebiotics vs. Probiotics
Though probiotics are good living bacteria, prebiotics are the food that promotes their growth. Postbiotics are byproducts of the good bacteria left behind when probiotics ferment prebiotics. They contain dead bacteria, short-chain fatty acids (a type of good bacteria), and peptides that support bodily function.
Prebiotics and probiotics can be found in supplemental forms and certain foods, and you’ll get postbiotics just by consuming these first. Below is a chart outlining their primary functions.
Prebiotics, probiotics, and postbiotics work together to improve your gut health. Though probiotics are often the go-to for digestive complaints, adding prebiotics helps by ensuring probiotics are well fed and can survive the digestive process. Prebiotics also help probiotics thrive and fuel the growth of good bacteria throughout your digestive system.
The collaborative relationship between prebiotics and probiotics results in postbiotics. Though postbiotics are relatively new to the digestive health conversation, they are thought to offer benefits to gut and immune health. Still, more research on their specific activities is necessary.
Food Sources
Prebiotics and probiotics are naturally occurring in several foods you may already eat.
You can find prebiotics in foods like:
AsparagusBananasBarleyChicory rootGarlicJerusalem artichokeOnionsSeaweedWheat bran
You can find probiotics in fermented foods such as:
Certain aged cheeses Kimchi Kombucha Miso Pickles Sauerkraut Yogurt that contains live and active cultures
Probiotic Supplements: What to Look For
There’s no shortage of probiotic supplements to choose from. Looking for one can be a little overwhelming, but keep these tips in mind when selecting the best probiotic supplement for your goals.
Choose the right strain. Probiotics provide different strains for different health needs. Some may be single-strain products, while others are multi-strain; they’re not all meant to address the same concern. Opt for higher CFUs. Probiotics containing more colony-forming units (CFUs) are often more effective. CFUs are a unit of measurement that indicates how many bacteria can divide and form colonies. Though there’s no standard amount, some researchers say probiotics that have at least 1 million CFUs per gram ensure that enough survive digestion and can offer the intended benefits. Find an independently tested product. Probiotics that bear a third-party testing seal, such as one from the National Sanitation Foundation (NSF), the United States Pharmacopeia (USP), or ConsumerLab, have been independently tested for purity, quality, and safety. This seal indicates the brand has gone above and beyond to ensure the quality of its product. Consider storage requirements. Some probiotic supplements require refrigeration, while others do not. You should base your supplement selection on your personal preference and lifestyle. For instance, if you travel a lot and want to keep the supplement with you, you may opt for one that you can leave at room temperature.
Summary
Over the years, prebiotics and probiotics have garnered attention in the health and wellness industry. To thrive in your digestive system, prebiotics act as fertilizer for probiotics or good gut bacteria. The relationship between them also results in postbiotics, a newcomer to the gut health conversation that may also have benefits to offer. Consider a prebiotic and probiotic supplement or add some natural food sources to your diet to improve your gut health.
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