You may have heard about probiotics and Prebiotics, but you may not know their benefits in detail. Both terms have a large scope and extensive meanings and have different health benefits.
However, differentiating them in a single sentence, probiotics are beneficial bacteria while Prebiotics is in the form of food with those bacteria.
Main Benefits of Probiotics and Prebiotics
Before I list out the benefits of Probiotics and Prebiotics, let’s find out what makes them different and distinct from each other…
What are Probiotics?
Probiotics are microorganisms in a live form that are a specific type of bacteria and yeast. They have many health benefits if you consume them in the right amount. Studies explore that probiotics are present in specific foods that are helpful to maintaining health.
Probiotics have a larger image related to bacteria, your body, and your microbiome. That has diverse nature and a community of organisms, and it is developed by things known as microbes.
Your body has trillions of microbes in your body that are produced by a combination of the following:
Every individual has a unique microbe known as a probiotic, and it has many characteristics that include the following.
- Each individual has a unique microbe
- Present in your intestine after ingestion
- Safely consumed
- Proven health benefits
What is Prebiotics?
Prebiotics refers to fiber that is not easily digestible by the human body. Prebiotics are mainly carbs and the beneficial bacteria in your gut eat this fiber.
Prebiotics and probiotics both support healthy bacteria and other organisms in the gut that helps in better digestion.
These food components help stimulate healthy bacteria by offering food, and they develop an environment that allows microorganisms to flourish. Prebiotics include extensive fiber-rich foods, like vegetables, fruits, and whole grains. In addition, it is present in fermented foods like yogurt and tempeh.
Top Benefits of Probiotics
Here are the top benefits of probiotics that you can get by taking them constantly.
Many studies support this finding for the health benefits of probiotics for digestion. They are a good source of food that improves healthy bacteria in your gut, and many carbs are harmful because they are not easily digestible. So, probiotics go to your lower digestive tract, where they help grow healthy bacteria.
Probiotics can improve mental health; they can especially lessen symptoms of depression. Consumption of probiotics can improve mental health and minimize stress. Pathogens like bacteria, viruses, and bacteria lead to diseases that trigger the body’s immune system. In addition, it increases inflammation levels that can give rise to depressive symptoms.
I must mention here that probiotics also help boost the production of serotonin in your body which helps you feel good. It helps reduce stress considerably.
People who suffer from stomach disorders are likely to get improvements with probiotics. They help lower pH levels in the colon, which assists in stool moving faster through it. In addition, they can relieve antibiotic-related diarrhea. Probiotics can also relieve diarrhea connected with antibiotics and Clostridium difficile.
Other Health Benefits
Other potential benefits probiotics can also decrease:
- Need for antibiotics
- Symptoms of ventilator-assisted pneumonia
- Gestational diabetes
- Vaginal infections like a yeast infection
Where do Beneficial Microbes Live?
Beneficial microbes mostly live in the large intestine of your body. You have different locations in your body that has good microbes, and the most common locations include the following:
- Urinary tract
- Lungs Skin
Common Probiotic Bacteria
Many types of bacteria are known as common probiotics, including:
Are Probiotics Present in Food?
Yes, food can provide you with beneficial microbes in your body. You can take this food any time during the day. No doubt, you may be taking these foods regularly but do not know that they consist of probiotics.
Here is the list of probiotic-rich food that you can include in your diet.
- Sourdough bread
- For Lunch
- Cottage cheese
- Fermented Pickles
- Miso Soup
Remember that taking probiotic-rich food in your diet can not harm your health.
Are Probiotics Effective?
There is not much research evidence that probiotic supplements help treat different health conditions. Nevertheless, many studies are still in the process to prove the health benefits of probiotics and Prebiotics. So, it is highly recommended to consult your healthcare provider before taking probiotic and prebiotic supplements.
What do Prebiotics Do?
Prebiotics are non-digestible food components that you consume in your diet. They are helpful in promoting the progress of valuable bacteria in your gut. In other words, they are food bacteria promoters that recover gastrointestinal health and increase calcium absorption.
Prebiotics in Diet
Prebiotics has fructooligosaccharides like inulin and galactooligosaccharides. You can add Prebiotics to your diet by adding vegetables, fruits, whole grains, onions, garlic, bananas, asparagus, leeks, whole-grain foods, and artichokes.
Probiotics and Prebiotics work together!
Prebiotics is in the form of food daily, like breakfast, lunch, and dinner that improve gut health. It incorporates healthy and functional foods that make your body healthy. Prebiotics fight against hydrolytic activity in the upper gastrointestinal tract and keep color intact.
At this point, they are exposed to fermentation by microflora that brings changes in colonic microbiota composition.
It also stimulates the growth of bifidobacteria and lactobacillus, which discusses different health effects. For instance, it improves digestion and makes the immune system strong.
Moreover, Prebiotics are important to increase the production of short=chain fatty acids (SCFA). They are the main products of prebiotic fermentation and are essential in moderating the intestinal barrier.
Top Benefits of Prebiotics
Now that you have a clear idea of the benefits of probiotics, let’s get an idea about the benefits of prebiotics. Prebiotics can support good health in the gut and provide better digestive health, eliminate some anti-biotic-related health problems, and other health benefits.
Although there are fewer researches that support health benefits yet, some evidence supports it.
Some studies show that Prebiotics have the following health benefits:
- Help the body process carbohydrates
- Improves calcium absorption
- Improves probiotic growth of gut bacteria and enhances digestion and metabolism
Prebiotics are present in many foods naturally, so you may not need to take prebiotic supplements. In addition, no evidence supports that taking Prebiotics and probiotics can affect them negatively.
If you suffer from any chronic disease or serious illness, you should avoid prebiotic and probiotic supplements.
Colorectal Cancer Prevention
Importantly, Prebiotics can prevent colorectal cancer by changing the composition or activity of colorectal microflora. Many studies support the reduction in levels of different biomarkers of colorectal cancer after controlling Prebiotics.
Inflammatory Bowel Disease
Inflammatory Bowel Disease is caused due to dysbiotic intestinal microbiota, and it has developed new treatments. Prebiotics promotes the gut mucosal barrier and regulates microflora. That results in improving inflammatory bowel disease.
Prebiotics also promote the bowel wall by producing SCFAs and treating Crohn’s disease.
Prebiotics can minimize the production of hydrogen sulfide gas because of a decrease in a large number of sulfate-producing bacteria. These bacteria cannot prosper in a slightly acidic environment developed by SCFAs.
Not limited to the above benefits, Prebiotics can also relieve constipation. Prebiotics like bifidobacteria play a role as a practical option to relieve constipation. These bacteria are also important for the inflection of intestinal molality and create a major effect on epithelial cells, resulting in increased blood flow.
Prebiotics also has cholesterol-lowering effects because of the production of SCFAs by Prebiotics. The SCFAs took development in the portal vein and were digested by the liver, which causes a lowering in blood pressure. Prebiotics also play a role in absorbing fats in the lower intestine.
This effect of Prebiotics also causes a decrease in cholesterol. Reduction in cholesterol enhances clearance of LDL cholesterol and minimizes blood pressure.
Absorption of Minerals
Prebiotics are also helpful in improving the absorption of major minerals like magnesium and calcium that positively impact bone mineralization. Prebiotics produces SCFA that assists in acidification of the gut lumen. It levels up the solubility of minerals in the gut and causes an increase in calcium-binding proteins that are present in the large intestine.
Nutrition has many health benefits for humans. Still, many people are unaware of important dietary components that assist in metabolism. At this point, Prebiotics are helpful and addictive to diet and influence humans positively.
In short, Prebiotics and probiotics help build and maintain a healthy group of bacteria and other microorganisms that improves the digestion process. The top benefits of Prebiotics and probiotics are discussed above. However, these food components encourage beneficial bacteria, which happens by creating an environment that allows microorganisms to prosper.