Probiotics vs. Prebiotics: What’s the Difference Between Probiotics and Prebiotics? 

What are Probiotics? 

The word “probiotic” is a Greek word which means “for life”. 

The definition formulated by (The Food and Agriculture Organization of the United Nations) and WHO (World Health Organization) is “Probiotics are live strains of strictly selected microorganisms which, when administered in adequate amounts, confer a health benefit on the host.”

This means that probiotics are live bacteria that can provide numerous health benefits when they enter your body. They can be obtained from food sources or supplements.

Benefits of Probiotics 

Probiotics help to maintain your gut health, which in turn prevents several diseases. Some benefits of probiotics:  

• Prevents gastrointestinal diseases: Probiotics benefit gastrointestinal diseases (e.g., irritable bowel syndrome, inflammatory bowel disease, diarrhoea, bloating) and allergic diseases (e.g., atopic dermatitis).
• Beneficial in chronic lifestyle diseases: Many studies have shown that probiotics are very effective for treating obesity, insulin resistance syndrome, type 2 diabetes, and non-alcoholic fatty liver disease.
• Strengthens your immunity: It increases your body’s immunity.
• Improves gut health: They strengthen your gut barrier. They also help in better absorption of food nutrients. 

They help tackle acne issues as they improve your gut health, indirectly clearing your skin.

Common Sources of Probiotics

Probiotics are found naturally in many foods like yoghurt.

Let’s explore more common sources of probiotics:

• Fermented foods: Yoghurt, kimchi, miso, idli, dosa, apple cider vinegar.
• Supplements: If you cannot get the required probiotics from your food, you can add supplements to your diet. Supplements can be very helpful in people who struggle to maintain a proper diet rich in prebiotics. Supplements are available in capsules or powders, whichever suits you better. 
• Speciality drinks: Buttermilk, Kombucha, and Kanji are probiotic drinks that can be excellent additions.

What are Prebiotics?

WHO describes prebiotics as a non-living food component that confers many health benefits associated with modulating and maintaining your gut microbiota.

Simply put, prebiotics are fibres that act as a food source for gut bacteria. Unlike probiotics, which are living organisms, prebiotics are not living organisms.

Prebiotics may be used as an alternative to probiotics or as additional support for them. They help grow and nourish a healthy gut microbiome in your body.

Common Sources of Prebiotics

Fruits, vegetables, cereals, and primarily plants and plant products are sources of carbohydrates that contain prebiotics.

Familiar sources of prebiotics:

• Vegetables: Tomatoes, artichokes, asparagus, garlic, onions, green vegetables, leeks
• Fruits: Bananas, berries and apples
• Cereals: Oats, linseed, barley and wheat
• Legumes: Lentils and beans

How Probiotics and Prebiotics Work Together

As we know, probiotics are live bacteria that balance your gut microbiome, and prebiotics act as a food source for probiotics. Consuming them together can be an excellent remedy to fix your gut health.

The combination of probiotics and prebiotics together is known as synbiotics.

Synbiotics improve the survival of beneficial microorganisms in your gut and grow specific local bacterial strains in the gastrointestinal tract.

Let us understand now how probiotics and prebiotics work together: 

• A probiotic is active in your small and large intestines, while a prebiotic is mainly active in your large intestines.
• Prebiotics are generally used as a source for the growth of a probiotic strain.
• When prebiotics are used, the tolerance of probiotic microorganisms to harsh environmental conditions in your intestine increases.
• Synbiotics can be very effective, especially in disorders associated with abnormal hepatic function, like osteoporosis and increased blood fat and sugar levels.

Choosing Between Probiotics and Prebiotics

Choosing between probiotics and prebiotics for yourself can be a challenging task. It is important to consider your specific needs, issues and goals to help you choose any of these.

You can choose one according to your:

1. Digestive Issues: If you suffer frequently from bloating, diarrhoea, or constipation, probiotics may provide immediate relief by restoring good bacteria in your gut microbiome.
2. General Gut Health: Prebiotics are better than probiotics for maintaining a healthy gut microbiome in the long run.
3. Dietary Gaps: If your diet lacks fermented foods or fibre-rich options, consider adding probiotics or prebiotics to your routine.

However, if you want a holistic approach to gut health, consider adding probiotics and prebiotics to your diet. This will ensure that the gut microbiome thrives for longer.

Dietary Tips for Integrating Both

Adding prebiotics and probiotics can be very easy if you take proper measures. Below are some tips which will help you to do so:

• Combine Probiotic and Prebiotic Foods: Pair probiotic foods like fermented foods (yoghurt) with fibre-rich fruits like bananas.
• Expand Your Diet: Include various foods and do not restrict them. Ensure you have a balanced intake of both probiotics and prebiotics. You can refer to this blog to learn how to manage your gut health naturally.
• Add drinks rich in probiotics: Adding probiotic-rich drinks like buttermilk, kanji, or kefir to your routine with meals can be a great way to include this in your diet.
• Supplement Wisely: If dietary sources are insufficient, look for high-quality probiotic and prebiotic supplements. However, consult a healthcare expert before adding any supplements to your routine.

Most of our clients join the Nirva Journey due to impaired gut health. It is amazing to see how well their health unfolds within a week of a personalised diet, ayurvedic supplements and yoga. 

Takeaway

Your gut health is one of the leading indicators of good health. Good gut health helps to prevent any future diseases. Your gut microbiome ensures you have optimum gut health. To nourish this microbiome, it is crucial to maintain it. Probiotics and prebiotics are the most effective ways to maintain this balance. Adding this to your routine can help you meet your health goals efficiently. For more information on which suits you, contact our Nirva team of healthcare experts.