Probiotics and prebiotics – what’s the difference?
Your gut is home to trillions of microorganisms that are crucial for your digestion, your immune system and your general well-being. A healthy gut flora is essential for your health.
The gut plays an important role in many processes in your body, from digestion to protection against mental illness. To support your gut health, it’s important to understand the difference between probiotics and prebiotics.
While probiotics are live microorganisms that benefit your body, prebiotics serve as food for these beneficial bacteria. You can optimize your gut health with the right diet and targeted supplements.
What you should know about gut health
Your gut health is a decisive factor for your general well-being. A healthy gut is not only important for digestion, but also has a major impact on other aspects of your health.
The importance of healthy intestinal flora
Your gut flora is closely linked to your immune system. Around 70% of your immune cells are located in the gut, which underlines the importance of healthy gut flora. A healthy microbiome helps your body to absorb nutrients efficiently and eliminate harmful substances.
How your microbiome influences your health
The gut bacteria and microorganisms in your gut communicate with your brain via the gut-brain axis. This connection explains why a healthy gut flora is important for your mental well-being. Studies have shown that the composition of your gut flora can be linked to various diseases, from allergies and autoimmune diseases to depression.
Probiotics and prebiotics difference – the basics
To understand the differences between probiotics and prebiotics, it’s important to know their definitions and functions. Both play an important role in your gut health, but they work in different ways.
Definition of probiotics: The living helpers
Probiotics are living microorganisms that, when consumed in sufficient quantities, can have positive effects on your health. They support your intestinal flora and can help to prevent or alleviate certain health problems.
Definition of prebiotics: The food for good bacteria
Prebiotics, on the other hand, are indigestible food components, mainly fiber, which serve as food for your intestinal bacteria. They enter your large intestine undigested, where they are fermented by the beneficial bacteria and promote their growth. The most important prebiotics include inulin, fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS). By consuming prebiotic fiber, you can specifically support the growth of certain beneficial bacterial strains in your gut.
How probiotics work in your body
Probiotics are live microorganisms that can support your health in various ways. They are known to support the natural bacterial composition of your gut and help normalize your digestion.
Some of the most important aspects of how probiotics work are their ability to stabilize the intestinal flora and support the immune system.
The most important probiotic bacterial strains
There are different strains of probiotic bacteria that offer different health benefits. Some of the most well-known strains are Lactobacillus and Bifidobacterium. These strains can help improve your digestion and boost your immune system.
Health benefits of probiotics
Probiotics have a positive influence on your health by:
- support your digestion and help with problems such as diarrhea,
- strengthen your intestinal barrier and thus prevent harmful bacteria and toxins from entering your bloodstream,
- strengthen your immune system by stimulating the production of antibodies and having an anti-inflammatory effect.
By taking probiotics, you can improve your general health and well-being.
The mode of action of prebiotics in the digestive system
Prebiotics are essential for a balanced intestinal flora and can offer numerous health benefits. They serve as food for beneficial intestinal bacteria and thus have a positive effect on intestinal health.
By taking prebiotics, you can promote the growth and activity of beneficial bacteria in your large intestine. This leads to a healthier intestinal flora, which positively influences numerous aspects of your health.
Types of prebiotic fibers
Prebiotic fibers are found in various foods. The best-known types include inulin and oligofructose, which promote the growth of beneficial bacteria.
Health benefits of prebiotics
Prebiotics offer numerous health benefits. They support the production of short-chain fatty acids, improve stool consistency and have a positive influence on the mineral balance.
- Promotes the growth and activity of beneficial bacteria in the large intestine
- Support the production of short-chain fatty acids such as butyrate
- Improves stool consistency, helpful for constipation and diarrhea
- Positive influence on the mineral balance through improved absorption of calcium and magnesium
- Regulation of blood sugar levels and reduction of the risk of cardiovascular disease
Probiotic foods for your daily diet
There are many delicious and healthy ways to include probiotics in your daily diet. A balanced diet rich in probiotic foods can significantly improve your gut health.
Fermented foods as a source of probiotics
Fermented foods are an excellent source of probiotics. They contain live microorganisms that can strengthen your intestinal flora.
Dairy products with a probiotic effect
Dairy products are among the best known probiotic foods. Natural yogurt with live cultures is a good choice. Kefir contains even more different strains of bacteria than yogurt and can be a good alternative. Certain cheeses such as Gouda, Emmental and Cheddar may also have probiotic properties.
To get the most out of the probiotic effects, you should include these dairy products in your diet regularly and in their natural form without too much sugar or additives.
Prebiotic foods you should know about
A variety of foods contain prebiotics that nourish your gut bacteria and promote your health. Prebiotics are essential components of a healthy diet.
Vegetables and fruit with a high prebiotic content
Vegetables and fruit are rich in prebiotic fiber. Some examples are onions, garlic, artichokes and bananas. These foods provide important nutrients for your intestinal flora.
Other prebiotic foods for your diet
In addition to fruit and vegetables, you can find prebiotics in pulses such as lentils, chickpeas and beans. Wholemeal products such as oatmeal, wholemeal bread and wholemeal pasta are also good sources. Cooled rice and potatoes contain resistant starch, which serves as food for your intestinal bacteria. Inulin is often added to foods such as baked goods, dairy products and fruit juices.
Synbiotics – the powerful combination
Synbiotics combine the benefits of probiotics and prebiotics to optimally support your intestinal flora. By combining these two components, you can achieve a synergistic effect that promotes your intestinal health.
Why probiotics and prebiotics work better together
The combination of probiotics and prebiotics in Synbiotics provides an optimal environment for the good bacteria in your gut. Probiotics bring live, beneficial bacteria into your gut, while prebiotics serve as food for these bacteria and promote their growth.
Synbiotic foods and preparations
You can achieve synbiotic effects in your diet by combining probiotic and prebiotic foods. Examples of this are yogurt with bananas or oatmeal. There are also ready-made synbiotic foods on the market that already contain both components.
Synbiotic food supplements are available for targeted support of your intestinal flora. One example of this is MULTILAC®, a synbiotic that offers a unique combination of 9 bacterial strains and the energy from FOS to build up the intestinal flora.
When choosing a synbiotic preparation, you should pay attention to the bacterial strains it contains and the type of prebiotic fiber. Synbiotic preparations can be particularly helpful if you want to rebuild your intestinal flora after antibiotic treatment or if you suffer from chronic digestive problems.
Possible side effects and what you should look out for
It is important that you are aware of the possible side effects of probiotics and prebiotics in order to take full advantage of their benefits.
Taking probiotics and prebiotics can cause side effects in some people, especially if the dose is too high or the body is not used to a high-fiber diet.
Typical reactions when taking probiotics
If you take probiotics, you may experience mild side effects such as flatulence or abdominal pain.
These symptoms are usually temporary and can be minimized by slowly increasing the dose.
Side effects of prebiotics and how to avoid them
Prebiotics such as inulin and oligofructose can cause side effects such as diarrhea, flatulence and constipation if consumed in excess.
- To avoid these side effects, you should slowly increase your intake of prebiotic fiber and drink plenty of water.
- The recommended daily dose of 2.5 to 10 g of prebiotics should not be exceeded in order to minimize discomfort.
By following these tips, you can reap the benefits of prebiotics and minimize side effects.
Your personal gut health strategy
You can positively influence your intestinal flora with a balanced diet. A combination of probiotic and prebiotic foods is crucial for your gut health. Start with small changes, such as a yogurt with bananas and oatmeal for breakfast.
Make sure you eat a varied diet with plenty of vegetables, fruit, wholegrain products and fermented foods such as sauerkraut. The regular intake of fiber-rich foods promotes the production of short-chain fatty acids by your intestinal bacteria, which has a positive impact on your health.
Observe the effects of your dietary changes on your digestion and general well-being and adjust your strategy accordingly. If you have persistent digestive problems, you should consult a nutritionist or doctor.
