Probiotics and Prebiotics: Differences and Benefits

Problems in your gut can lead to an array of problems throughout the body. But good gut health can be supported by several nutritional strategies. One of these nutritional strategies is the use of prebiotics and probiotics. These two compounds may sound similar, but they are very different, and are both important in optimizing your gut health. This article will look at what probiotics and prebiotics are, the differences, the benefits, and when you should include them in your diet.

Prebiotics and Probiotics, What's the Difference?

Within your gut, bacteria lives, also known as the microbiome. This bacteria can be beneficial or harmful. The beneficial bacteria assist in the digestion and absorption of nutrients and helps to protect your gut from toxins.

However, in response to stress, conventional medications, and poor nutrition, the population of your beneficial bacteria can be reduced, allowing the harmful bacteria to increase. This increases the risk of weight gain, poor mental health, and poor digestion and absorption.

Probiotics

These play a role in improving the population of beneficial bacteria. Probiotics are living microorganisms that help promote gut health(1), helping to add to the populations of good bacteria in your gut. These living microorganisms are available through supplements as well as fermented foods such as:

• Sauerkraut
• Kimchi
• Tempeh
• Yogurt

Prebiotics

Prebiotics on the other hand are essentially food for your beneficial gut bacteria. The bacteria in your gut digest prebiotics, and in response, compounds called short-chain fatty acids (SCFAs) are released. These are released into the bloodstream and can affect not only your gut but other organs as well (2).

There are multiple food sources that naturally contain prebiotics; these foods are generally rich in fiber. Some foods rich in prebiotics include:

• Grains such as wheat, barley, and rye
• Oats
• Onions
• Bananas
• Garlic
• Asparagus
• Jerusalem Artichokes
• Chicory Root
• Apples

Signs That You May Need Probiotics and Prebiotics

Probiotics and prebiotics are excellent for supporting good gut health, a strong immune system, reducing inflammation, and more.

However, some factors that may suggest that your body will benefit from prebiotics and probiotics are:

• Increase in acne
• Difficulty sleeping
• Changes in weight
• Conditions such as thrush
• A recent course of antibiotics
• Gut symptoms such as bloating, cramping, diarrhea, or constipation
• Frequent colds or flus

The Benefits of Probiotics and Prebiotics

Probiotics and Prebiotics Boost Gut Health and Lower Inflammation

Probiotics not only help to assist with the digestion and absorption of nutrients but also help to preserve the health of your gut. This is done by improving the secretion of mucus within your gut and preventing the destruction of tight junction proteins (2). These proteins help to secure the defense of the gut cells and prevent toxins from entering the cells. If the tight junctions of the gut cells are destroyed, toxins can enter the cells, causing an increase in inflammation, allergies, gut symptoms, and illness.

Prebiotics are necessary to stimulate the growth of gut bacteria and can help to improve your gut health by increasing the population of gut bacteria. The SCFAs that the prebiotics produce help to provide energy to your gut cells. They also help to stimulate the secretion of mucus, helping to protect your cells and regulate the pH of your gut. This helps to modulate the immune system and may help to reduce inflammation (3). Lowering inflammation in the gut helps to build up gut health, reduce gut symptoms such as diarrhea, and can help to reduce allergies (4).

Probiotics Help Improve Immunity

Not only can probiotics help to reduce inflammation, but they can also help to improve your immune system. Research shows that probiotic bacteria help to modulate and maintain the health and homeostasis of immune cells (5). Many of these immune cells are produced in the gut.

Prebiotics Lower Cholesterol

One type of prebiotic is inulin-type fructans. These prebiotics may help to improve your metabolic health by reducing total cholesterol as well as reducing blood sugar levels. Whilst research is promising, more research is necessary (6).

Prebiotics Improve IBS

Prebiotics can also help to improve gut conditions such as irritable bowel syndrome (IBS) and constipation. Research suggests that the prebiotic inulin may help to improve the time it takes for food to travel through the digestive system and may help to improve the frequency as well as consistency of stools. However, it is not recommended as a stand-alone remedy for IBS (7).

Probiotics and Prebiotics for Weight Loss and Cravings

Other benefits of probiotics are that they may help to reduce cravings as well as appetite which may be beneficial for individuals who crave certain types of food, such as sugary food (8).

Another study focusing on the combination effect of these compounds found that probiotics and prebiotics may help to assist in weight and fat loss in overweight and obese individuals (9).

Probiotics and Prebiotics Boost Mood

Research suggests that prebiotics and probiotics can help to improve mood and decrease the severity of depressive symptoms (10). This is because of their role in producing neurotransmitters, key communication hormones for your brain. One of the main brain hormones that the gut helps to produce is serotonin. Serotonin helps to boost mental help and reduce feelings of depression and anxiety.  However, more research is necessary on the specific strains of probiotics and prebiotics that can assist in alleviating these feelings.

Who Should Not Take Probiotics and Prebiotics?

Whilst the use of probiotics and prebiotics can have many potential benefits on your health and they are generally quite safe, there are some individuals who should not take them.

You may need to talk to your doctor before consuming more probiotics and prebiotics if you have:

• A serious digestive condition
• A current infection or are currently receiving support for a bacterial and/or fungal infection

If you would like to take probiotics and prebiotics and are not sure if it is safe, speak to your healthcare provider first.

Should You Take Probiotics and Prebiotics Together?

The use of both probiotics and prebiotics is also called microbiome therapy as well as symbiotics. Prebiotics and probiotics do support each other. But though there are benefits to taking them together, they don't need to be taken together to work.

Stress, Inflammation, and Probiotics

Stress has many effects on the body apart from leaving you feeling frazzled. Your body has the ability to handle short-term stress through the NeuroEndoMetabolic (NEM) Stress Response System. There are six circuits within the NEM system of related organ systems. However, when stress becomes chronic, imbalances within the NEM system can start to occur, marking the beginning of Adrenal Fatigue Syndrome (AFS). AFS is the non-Addison's form of adrenal dysfunction, where the body's stress response cannot keep up with life's chronic stressors.

The one circuit is the inflammation circuit, which is responsible for regulating the inflammation within your body. The immune system, gastrointestinal tract, and gut microbiome help to regulate this circuit. An imbalance within this circuit causes a leaky gut, IBS, and food sensitivities. The use of probiotics and prebiotics may assist in helping to build up the health of the gut by enhancing the gut's defenses and helping to regulate your immune system. This may help lower inflammation, a symptom of AFS.

Proper Probiotic Supplements

Probiotic supplements like Pro-B, Adrebiotics, and Pro-Y by Dr. Lam^® play a vital role in maintaining gastrointestinal health by promoting the growth of beneficial gut bacteria. These supplements contain various strains of beneficial bacteria, such as Lactobacillus acidophilus and Bifidobacterium bifidum, which are essential for a balanced microbiome, aiding in digestion, nutrient absorption, and fortifying the gut's defenses against harmful bacteria. Probiotics enhance digestive functions, bolster the immune system, alleviate lactose intolerance, act as antitoxins, and may help with skin disorders and reduce the risk of diseases like colon cancer. Their effectiveness is further boosted by prebiotics, soluble fibers that nourish these beneficial microbes. Rotating different probiotic strains can diversify the gut's microbial environment, offering broader health benefits. These supplements, when taken on an empty stomach as recommended, help ensure that beneficial bacteria thrive, supporting both digestive and overall health. It's important to consult a healthcare provider before starting any new supplement regimen.

Takeaway Message

Probiotics and prebiotics have an important role in optimizing your gut health. Whilst there are many potential benefits, some main benefits to these compounds are:

• Modulating the immune system
• Improving gut health
• Improving digestion
• Improving metabolic health
• Assisting in weight management

These compounds can either be used together or separately and are available naturally through foods are well as through supplements.

If you are currently experiencing a change in gut health and are looking for relief, the team at Dr. Lam can assist. We offer a free, no-obligation phone consultation at +1 (626) 571-1234 where we will privately discuss your symptoms and various options. You can also send us a question through our Ask The Doctor system by clicking here.