Prebiotcs and probiotics represent essential aspects of a wholesome, nourishing diet. Though not the same, prebiotics and probiotics complement one another and work together to improve overall health and wellness. Simplistically, a prebiotic promotes the proliferation of beneficial bacteria while probiotics contain live beneficial bacteria that help to recolonize your intenstinal flora. Both prebiotics and probiotics work in harmony with one another. A diet deficient in either prebiotics or probiotics may severely impact health and immune function in particular.
Prebiotics
Prebiotics promote the growth and proliferation of beneficial bacteria in the digestive system. Unlike probiotics, which are live organisms, prebiotics are components of food that are not otherwise easily digested by humans and these food components essentially feed beneficial bacteria in your gut. Oligosaccharides such as oligofructose and inulin are only partially digested by humans and the remaining components of these carbohydrate molecules feed beneficial bacteria.
As inulin and other prebiotics are not well-digested by the body, foods rich in these components do not cause significant rises in blood sugar; moreover, prebiotics like inulin may increase your body's ability to better absorb iron from the foods you eat1. Traditional diets typically contained over twice the amount of inulin that is present in the Standard American Diet1. Essentially, humans throughout history ate foods richer in prebiotics than they do today. Tubers, greens and other plant foods offer a great source of prebiotics. Take care, however, if you have not typically consumed a fiber-rich or plant-rich diet as these foods may cause gastrointestinal upset if you're unaccustomed to eating them.
Good Sources of Prebiotics
- Fresh Dandelion Greens
- Radicchio
- Frisee
- Endive
- Jerusalem Artichoke
- Onions
- Asparagus
- Chicory
- Jicama
- Garlic
- Wheat & Sprouted Wheat
- Prebiotic Supplements
Probiotics
As differentiated from prebiotics (which feed beneficial bacteria) and beneficial bacteria themselves, probiotics are foods or supplements that contain live, beneficial microorganisms. Probiotics, when ingested properly, help to recolonize the digestive tract with friendly, beneficial bacteria. Beneficial bacteria are essential to health; indeed, without them, you'd die. Seriously. Beneficial bacteria help your body to synthesize vitamins, absorb nutrients, keep pathogens at bay and interact with directly with your immune system for your overall health4. Intestinal flora is thought to be critical to a vast and wide away of human health issues. Indeed, researchers are even looking at how beneficial intestinal bacteria might prove effective in treating obesity5.
While everyone's digestive tract plays host to beneficial bacteria, antibiotics, and poor eating habits including diets deficient in prebiotics can kill off and inhibit the proliferation of these friendly intestinal microflorae. For this reason, it's important to consume probiotics either as whole foods or as supplements. Consuming probiotic foods and supplements will help to recolonize your digestive tract's natural flora and encourage their proliferation. This act is particularly important if you've come off a round of antibiotics. Remember: antibiotics kill the good guys too.
Probiotics and Prebiotics: They Work Synergistically
It's important to remember that both probiotics and prebiotics work together, synergistically. While you may load up on probiotic supplements, it won't do your body much good if you continue to eat a diet devoid of fresh fruits, vegetables, and other foods rich in inulin, fructans, and oligosaccharides. Similarly, a diet rich in prebiotics will give your intestinal flora something to feed on, but it's likely that your intestinal flora could use a boost if you've typically eaten a poor diet or been at antibiotics at some point.
1. Inulin May Help with Iron Uptake. Science Daily.
2. Inulin and Oligofructose: Safe Intakes & Legal Status. Journal of Nutrition. 1999;129:1412S-1417S
3. Presence of Inulin & Oligofructose in the Diet of Americans. Journal of Nutrition. 1999;129:1407S-1411S.
4. Gut Flora in Health & Disease. The Lancet, Volume 361, Issue 9356, Pages 512 - 519, 8 February 2003
5. The gut microbiota ecology: a new opportunity for the treatment of metabolic diseases? Frontiers in Bioscience. 2009 Jun 1;14:5107-17.
Melissa says
I found your article while looking for more specific information on kombucha's properties. I know there has been a lot of confusion about whether it is probiotic. Studies have not found the presence of probiotics in kombucha, however many companies add probiotics to their kombucha before bottling. It might be valuable to make the distinction that home-brewed kombucha will not be a great source for probiotics, however some store-bought brands may be. I have and love your cookbook by the way 🙂
Jenny says
Melissa,
The internationally recognized definition of "probiotic" is live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. In this way, kombucha is very much probiotic. However, in the US, the term "probiotic" is only used for very specific strains of bacteria, that may or may not be in home-brewed or commercially available kombucha.
Ken says
Nice article and a great summary of available probiotic foods!
Nick says
I work with a company called Vidazorb, and I think they are a great choice for anyone looking for a probiotic supplement. What makes them the best is the quality strains they use in non-refrigerated, calorie-, lactose- and gluten-free tablets!
Jillian says
I'm curious about whether prebiotics also nourish the bad bacteria? I'm struggling to deal with the after-effects of a long course of antibiotics right now and sometimes I feel like I'm fighting a losing battle. Hopefully things'll start to balance out soon but in the meantime I wonder if some of the things I'm doing are making the bad bacteria stronger?
Lisa Whitener says
Love the article!! Thanks for all the great information. I was wondering why you didn't mention milk kefir as a good source of probiotics??
Lisa Whitener says
Oh, as I went back and read the comments I see that it wasn't a purposeful omission 😉 Thanks again!!