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Prebiotic vs. Probiotic vs. Synbiotics: What’s the Difference?
How to Improve Gut Health
There are many healthful bacteria, fungi and viruses that live inside your gastrointestinal system. Embedded in the mucosal layer of your intestines, these microbes help to grow and maintain the right environment for digesting foods and absorbing the maximum amount of nutrients from them. They also generate healthful substances, such as short-chain fatty acids, that travel to and positively affect all the other tissues and organs in your body. They boost the immune system and drive down inflammation, which is good for overall health. It’s not a question of prebiotic versus probiotic because you actually need both in your diet, and together they lead to the formation of postbiotics.
Probiotics
One of the ways to keep all those healthy microbes active and populated is by eating more healthy bugs, namely probiotics. Probiotic foods, typically fermented foods, supply various strains of bacteria. Fermentation maintains the right environment for these bacteria to grow. Fermented foods include all types of fermented dairy, such as yogurt, kefir and cheeses, and the fermented forms of plant foods such as soybeans (tempeh), cabbage (kimchi) and cucumbers (pickles).
Prebiotics
For healthy bugs to keep functioning at their highest level, they need the right environment within the gastrointestinal tract. You can do that by feeding them with foods rich in prebiotics, typically the fermentable fibers (meaning fibers that the bugs ferment and feed off) inulin, fructo-oligosaccharides and galacto-oligosaccharides. Prebiotic foods include garlic, onions, leeks, asparagus, bananas, artichokes, legumes, oats, barley and other whole grains.
Synbiotics
Because prebiotics and probiotics work in synergy, we’re seeing the creation of synbiotics, foods that contain both probiotics and prebiotics, such as yogurts fortified with inulin. It’s helpful to eat both prebiotics and probiotics at the same meal because we want the bugs and we want to feed the bugs. Examples: Oats topped with yogurt…a kefir and banana smoothie. But the body will still benefit if you eat them at different meals over the course of each day.
Postbiotics
Probiotics are important because they produce healthful compounds, including the short-chain fatty acids butyrate, acetate and propionate, along with nutrients like vitamin K and biotin. These compounds are called postbiotics, named for the next stage in the sequence that began with prebiotics. Some have only just been discovered, and we’re learning more about them. It appears that they not only have a very positive impact on the immune system, driving down inflammation, but can also improve the gut-brain axis, the two-way communication system between the gut and the brain.
Should You Supplement?
As with many other nutrients, such as calcium, there’s evidence to suggest that food is the best source of prebiotics and probiotics, and your first effort should be to eat foods high in both. That being said, some people might not be able to fully meet their needs through food alone. Supplements may offer a boost when you need help to quickly repopulate your gut after being on antibiotics, for example, or experiencing a gastrointestinal issue such as norovirus or food poisoning. Talk to your doctor to make sure there won’t be any negative interactions with other medicines you’re taking.
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