Prebiotics and Probiotics: Hype or Help?

What are they?

Probiotics are tiny microorganisms that live in our gut and appear to be beneficial to our digestive, and overall, health. They are live bacteria and other organisms such as yeasts, that live in harmony in our bodies helping to maintain a healthy balance of good (friendly) and more harmful bacteria in our gut.

You can find probiotics primarily in fermented foods like yoghurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha. You might have seen foods such as yoghurt drinks that highlight their gut health benefits. The most common probiotics that are found in food products are known as Lactobacillus and Bifidobacterium, however there are hundreds of different types.

How do probiotics work?

There’s a lot of evidence showing that probiotics can enhance the diversity of the gut microbiome, which refers to the variety of microorganisms living in our bodies. Since everyone’s gut microbiome is unique, it’s hard to pinpoint exactly which types of probiotics might be the best ones for us.

There is some research looking at the potential benefits of probiotics in gut health, conditions such as IBS and IBD but also the immune system, and the wider impact of the gut microbiome on mental health conditions such as depression. However, while evidence is growing, it’s still limited in terms of proof that probiotics work for everyone.

Another challenge with probiotics is that they need to be alive to be effective in the gut. They must survive the stomach’s acidity and temperature changes in the digestive system to reach the small and large intestine where they work best. Many of the brands of probiotics available in liquid or tablet form have done research showing that the probiotics survive this gut transit but not all probiotics have been tested.

What are they?

Unlike probiotics, prebiotics aren’t live organisms, but they play a vital role in gut health by feeding the beneficial bacteria already living in our digestive system. Prebiotics are non-digestible fibres and compounds that stimulate the growth and activity of these friendly microorganisms, helping them thrive.

Prebiotics can be found in high-fibre foods such as bananas, onions, garlic, leeks, asparagus, artichokes, oats, and whole grains. Certain vegetables, legumes, and plant-based foods contain fibres known as inulin and fructooligosaccharides. Eating a wide variety of plant-based foods (fruits, vegetables, nuts, seeds, wholegrains) provides many different prebiotic components.

How do they benefit our health?

Because prebiotics serve as food for the ‘good’ bacteria in our gut, including prebiotic-rich foods in your diet can enhance the diversity of your gut microbiome. This, much like consuming probiotics, could positively affect your overall health.

One advantage of prebiotics over probiotics is that they don’t need to ‘survive’ the digestive process. Since they are simply fibres that nourish existing bacteria, they’re also often easy to incorporate into your daily diet.