Track 37: Probiotic and Prebiotic Supplements

Probiotic and prebiotic supplements are both popular for supporting gut health, but they serve different functions and work in complementary ways.

Probiotics:

Probiotics are live bacteria and yeasts that are beneficial for your digestive system. They help maintain a balance of good bacteria in the gut, which can be disrupted by illness, diet, or the use of antibiotics. Probiotics are typically found in fermented foods like yogurt, kefir, and kimchi, but supplements can provide a more concentrated dose of specific strains.

Common Benefits:

• Improve digestive health by restoring the balance of gut bacteria.
• Boost the immune system.
• Prevent or reduce symptoms of diarrhea, particularly after antibiotic use.
• Support mental health by influencing the gut-brain axis.
• Help manage irritable bowel syndrome (IBS) and other digestive disorders.

Common Strains:

• Lactobacillus species
• Bifidobacterium species
• Saccharomyces boulardii (a beneficial yeast)

Prebiotics:

Prebiotics are non-digestible fibers and compounds found in certain foods that promote the growth and activity of beneficial bacteria in the gut. They essentially act as food for the probiotics. Prebiotics can’t be absorbed by the body, but they nourish the beneficial bacteria already present in the gut, helping them thrive and multiply.

Common Benefits:

• Enhance the growth of healthy gut bacteria.
• Support digestion by improving bowel regularity.
• Help manage weight by affecting the absorption of nutrients.
• May reduce the risk of certain diseases, such as colorectal cancer, by fostering a healthy gut microbiome.

Common Sources of Prebiotics:

• Inulin (found in foods like onions, garlic, and bananas)
• Fructooligosaccharides (FOS) (found in foods like asparagus, artichokes, and chicory root)
• Galactooligosaccharides (GOS) (found in beans, peas, and lentils)

Combining Probiotics and Prebiotics:

Many supplements combine both probiotics and prebiotics, sometimes referred to as synbiotics. This combination provides the gut with beneficial bacteria while simultaneously offering the food needed to sustain and grow those bacteria, creating a synergistic effect.