A healthy gut plays a key role in overall well-being. Two important contributors to gut balance are probiotics and prebiotics. While probiotics are live microorganisms, prebiotics are non-digestible fibers that act as food for these beneficial bacteria. Together, they may help support digestion and immunity.
What are Probiotics & Prebiotics?
- Probiotics– Probiotics are live microorganisms that, when consumed in adequate amounts, may confer a health benefit on the host, often by maintaining a healthy balance of gut microflora. This is based on the World Health Organization’s established definition.
- Prebiotics– Prebiotics are specific types of dietary fiber that selectively feed organisms already present inside the gut. Prebiotics have become more popular than before.
How They Work Together
The gut has a variety of microflora (microorganisms) that are essential for good gut health. The gut microflora can be disturbed by factors like diseases, certain disorders, and the use of antibiotics.
Probiotics are live microorganisms that are thought to help restore or replenish the good bacteria in the gut. Probiotics are naturally present in many fermented foods and may help restore healthy gut flora and support recovery from certain digestive conditions.
Prebiotics are a source of nutrition for the gut microflora. Prebiotics help beneficial bacteria thrive in the gut by serving as their primary food source. They are primarily found in vegetables, cereals, fruits, and other foods. They are associated with improving gut health.
Why Include Probiotics and Prebiotics in the Diet?
In recent years, there has been a gradual shift in dietary habits, with many people opting for fast food and convenience-based meals over traditional home-cooked dishes, such as dosa, idli, or curd. Additionally, more sedentary lifestyles have become common, which can sometimes contribute to lifestyle-related health concerns. These changes can sometimes disrupt the balance of beneficial and harmful bacteria in the gut. Including probiotics and prebiotics in the diet is a dietary strategy that may help support gut health and improve digestive balance. Ongoing research continues to explore their potential role in managing long-term gut-related conditions.
What are Probiotic Foods?
Probiotic foods are typically fermented and contain beneficial live bacteria, such as Lactobacillus and Bifidobacterium species. These naturally occurring microorganisms are consumed to support digestive health. Foods like curd, buttermilk, and fermented pickles are rich in probiotics, as are other options like yoghurt, kefir, and sauerkraut. Other probiotic food examples commonly consumed in India include:
- Idly
- Dosa
- Dhokla
- Kadi
Some region-specific probiotic-rich food items are:
|
Region |
Food |
| North India | Kanji |
| South India | Mor kuzhambu, kallappam, ambali |
| North-East India | Sauerkraut, khalpi, kinema, tungrymbai, gundruk |
Traditional probiotics which are popular throughout the world include yoghurts, kimchi, kefir, and kombucha. In India, probiotics are consumed in various formats, including ice creams, yoghurts, and drinks [6].
What are Prebiotic Foods?
The prebiotics which are naturally present in our daily life includes:
- Milk (contains Lactulose, a type of prebiotic in some forms)
- Cereals like wheat, barley, and wild black rice
- Pulses like black & green grams
- Vegetables like cabbage, plantain, banana (including varieties like Nendran, sugandi, and robusta), beetroot, and sweet potato
- Fruits like apples, jack fruit, blue-black berries, and custard apples
- Besides, other prebiotics consumed daily in various foods are onion, ginger, and garlic.
Key Differences Between Probiotics and Prebiotics
| Feature | Probiotics | Prebiotics |
| Nature | Live microorganisms (bacteria/yeast) | Non-digestible fiber compounds |
| Function | Introduce beneficial bacteria to the gut | Feed and promote the growth of existing beneficial bacteria |
| Source | Fermented foods (yogurt, kefir, sauerkraut) | Raw fruits, vegetables, whole grains |
| Popularity | Growing fast in knowledge and market visibility | Less widely known than probiotics but naturally abundant in diet |
Potential Benefits of Probiotics
Probiotics are being studied for their role in supporting gut and overall wellness. While research is still ongoing, some potential benefits include:
Probiotics for Oral Health
Probiotics have been widely studied for their preventive and therapeutic role in managing oral issues like dental caries, periodontitis, and halitosis by influencing the oral microbiome [1].
Probiotics for Digestive Support
Probiotics may play a role in reducing the severity or duration of certain types of diarrhea, including that associated with Clostridium difficile infection, by restoring the balance of gut microflora [6]. Additionally, specific strains of probiotics, like L. acidophilus and Lactobacillus Delbrueckii, are studied for their potential to aid in lactose digestion for individuals with lactose intolerance, as they can help hydrolyze lactose [6]. Research also suggests they may help manage symptoms in some people with Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD) [6].
Probiotics in Urogenital and Vaginal Health
Various species of Lactobacillus are naturally dominant in a healthy vagina. Maintaining this dominant presence is important to help prevent the growth of pathogens that can cause infections like bacterial vaginosis and yeast infections [2]. Lactobacillus acidophilus, for example, can produce substances like hydrogen peroxide, which helps inhibit pathogen growth [2].
Probiotics in Managing Allergic Reactions
An imbalance between certain types of gut bacteria, such as Clostridium and Bifidobacterium, has been implicated in some allergic conditions. Clinical trials are ongoing to investigate the potential of probiotics in the prevention and management of conditions like atopic dermatitis (eczema), with results showing promise but remaining inconclusive across all studies [3].
Note: The effects of probiotics are often strain-specific and can vary from person to person. It is important to consult a healthcare provider before starting any new supplement regimen, especially for treating specific medical conditions.
Potential Benefits of Prebiotics
Prebiotics act as food for beneficial gut bacteria. Adding them to the diet is a fiber-based strategy that may contribute to:
Prebiotics as Digestive Regulators (Laxatives)
Lactulose, a non-absorbable sugar that acts as a prebiotic, is a pharmaceutical compound often used to treat constipation. It undergoes rapid fermentation in the colon to produce Short Chain Fatty Acids (SCFAs) and gas, which increases the water content and bulk of stool, inducing peristalsis [6].
Prebiotics in Hepatic Encephalopathy
Hepatic encephalopathy, a complication of severe liver dysfunction, involves the accumulation of toxins, such as ammonia, which affect the Central Nervous System (CNS). Lactulose is used in treatment because it limits ammonia production and promotes its excretion from the intestine, thereby reducing systemic ammonia levels [4].
Prebiotics and Colorectal Cancer Risk
Research suggests that prebiotics can alter the gut microbiota by increasing the presence of beneficial bacteria like Lactobacilli and Bifidobacteria in the colon. This microbial shift may inhibit the growth of bacteria that produce carcinogens, potentially contributing to a lower risk profile for colorectal cancer [5].
Prebiotics in Blood Glucose Management
Dietary fibers classified as prebiotics, such as fructans, lactulose, and galacto-oligosaccharides, may help reduce the rate at which glucose enters the bloodstream. By slowing carbohydrate digestion and absorption, prebiotics may help prevent sharp blood glucose elevation after meals [6].
Note: Prebiotics are not medicines but natural dietary fibers found in everyday foods like bananas, onions, and whole grains. They are part of a healthy, balanced diet.
Conclusion
Probiotics are widely available worldwide and are gaining more popularity over time. Although prebiotics remain less popular than probiotics, both have been an essential part of traditional diets for centuries. Their health benefits are supported by modern research, and ongoing studies continue to uncover new ways to optimise gut health using these nutrients. So the current use of probiotics and prebiotics represents a renewed focus on natural dietary components to support overall health.
Frequently Asked Questions
Is it better to only take a probiotic or only take a prebiotic?
It is good to take both prebiotics and probiotics. A synergistic approach, often called ‘synbiotics,’ aims to ensure the beneficial bacteria (probiotics) have the necessary fuel (prebiotics) to thrive and function effectively.
What do prebiotics do for your digestive system?
Prebiotics act as food for beneficial gut bacteria, helping them grow and thrive. They are mostly found in fiber-rich fruits, vegetables, cereals, and pulses.
Why should we include probiotics and prebiotics in our diet?
A modern, convenience-based diet and sedentary lifestyle can disrupt gut microbiota balance. Including both helps maintain digestive health and may reduce the risk of lifestyle-related disorders.
What is the difference between probiotics and prebiotics?
Probiotics are live beneficial bacteria found in fermented foods, while prebiotics are non-digestible fibers that feed these bacteria. Both work together to support a healthy gut environment.
Disclaimer: This article is for general informational purposes only and does not replace professional medical advice. Please consult a qualified healthcare provider for personalized guidance.
References
[1] Inchingolo, F., Inchingolo, A. M., Malcangi, G., De Leonardis, N., Sardano, R., Pezzolla, C., de Ruvo, E., Di Venere, D., Palermo, A., Inchingolo, A. D., Corriero, A., & Dipalma, G. (2023). The benefits of Probiotics on oral health: Systematic review of the literature. Pharmaceuticals, 16(9), 1313. https://doi.org/10.3390/ph16091313
[2] Mashatan, N., Heidari, R., Altafi, M., Amiri, A., Ommati, M. M., & Hashemzaei, M. (2023). Probiotics in vaginal health. Pathogens and Disease, 81(1). https://academic.oup.com/femspd/article-abstract/doi/10.1093/femspd/ftad012/7191835
[3] Fanfaret, I., Boda, D., Ion, L., Hosseyni, D., Leru, P., Ali, S., Corcea, S., & Bumbacea, R. (2021). Probiotics and prebiotics in atopic dermatitis: Pros and cons (Review). Experimental and Therapeutic Medicine, 22(6). https://doi.org/10.3892/etm.2021.10811
[4] Won, S. M., Oh, K. K., Gupta, H., Ganesan, R., Sharma, S. P., Jeong, J. J., … & Suk, K. T. (2022). The link between gut microbiota and hepatic encephalopathy. International Journal of Molecular Sciences, 23(16), 8999. https://www.mdpi.com/1422-0067/23/16/8999
[5] Shrifteylik, A., Maiolini, M., Dufault, M., Austin, D. L., Subhadra, B., Lamichhane, P., & Deshmukh, R. R. (2023). A current review on the role of prebiotics in colorectal cancer. Biologics, 3(3), 209-231. https://www.mdpi.com/2673-8449/3/3/12
[6] Abdulhussein, A. J., Mtasher, A. S., & Mutlag, S. (2018). Probiotics and prebiotics. International Journal of Current Research, 10(11), 75341–75352. https://doi.org/10.24941/ijcr.33164.11.2018
[7] Shireen, A., & Aneesh, M. (2021). Knowledge and consumption of probiotics and prebiotics in India: A narrative review. International Journal of Community Medicine and Public Health, 8(10), 5119. https://doi.org/10.18203/2394-6040.ijcmph20213823
Leave a Reply