Give Me that Good Gut Healing

A question I get asked often is “What is the difference between probiotics and prebiotics”? Let’s talk about it!

What’s the difference between probiotics and prebiotics?

Probiotics are a food or supplement that introduces good bacteria into the body to help with digestion, or pH balance. Just like any other supplementation, there is a shelf life to the bacteria that we introduce in the system. It does not repopulate itself, therefore it needs to be taken regularly in order to reap the benefits.

Prebiotics on the other hand encourage the “good” bacteria that are already in a person’s system to thrive. It feeds the good bacteria that is already in the digestive system.

Who Needs What?

Everyone could benefit from prebiotics. If someone has constipation or diarrhea, has an imbalance of bacteria, or has inflammation in their digestive system, prebiotics are a great way to correct imbalances in the microbiome.

Prebiotics

Examples of Prebiotics: any source of fiber including vegetables, beans, whole grains, seeds, and resistant starches (food that resists digestion in the small and intestine and ferments in the colon). Resistant starches include rolled oats (uncooked), green bananas, raw plantains, lentils/legumes, potatoes (potato salad). Starchy foods that have been cooked and cooled (rice and pasta) increases the resistant starch but lowers the glycemic index.

Probiotics

Probiotics are useful when there is a temporary issue, for example when someone is taking antibiotics and we want to be preventative of causing imbalances. General probiotics may also be helpful when someone has constipation. There is a specific strain of probiotic made from yeast that is helpful when someone has diarrhea. Spore based probiotics are helpful for people who have inflammation in their gut, an autoimmune disease, or have intestinal permeability (“leaky gut). They are also known for their propensity to support the gut lining, and their resilience to extreme environmental situations including stomach acid. However, if we suspect someone has Small Intestinal Bacteria Overgrowth (SIBO) it is contraindicated to start off with probiotics. In fact, it does the opposite of helping. It can create increased fermentation in the small intestine causing gas and bloating.

Examples of Probiotics and what to look for: Kimchee, yogurt, sauerkraut, kombucha, tempeh, kefir, sourdough, pickles, and many more fermented foods. If you are looking for a probiotic in supplement form, look for a probiotic that has multiple strains listed on the label. Each strain does something different. The one exception to the multiple strains rule is Saccharomyces boulardii. Sach b. which is used by itself, specifically to treat diarrheaAlways take probiotics with food for better absorption into the large intestine, and away from any antibiotic.

As always, please ask your health care provider before deciding which route to take to treat your digestive system.

Learn more with Dr. Beth Adler.